Coping with Blue Monday

Blue Monday: “The most depressing day of the year”

Feeling a bit down today? You’re not alone. Blue Monday, observed on January 15, is a day dedicated to recognizing and addressing feelings of sadness and depression, particularly during the winter season. This day serves as a reminder to actively seek support for mental well-being, acknowledging the challenges that can arise in the midst of post-holiday blues, long dark nights, and the struggle to keep up with New Year’s resolutions.

Initially conceived as a marketing concept by a travel company, Blue Monday’s declaration as the “most depressing day of the year” lacks scientific backing. Nevertheless, its resonance is widespread, with factors such as diminished daylight, extended cold nights, post-holiday fatigue, and abandoned resolutions contributing to increased levels of anxiety and depressive symptoms.

Dr. Robert Levitan, a senior scientist at CAMH’s Campbell Family Mental Health Research Institute, emphasizes that the reduction in daylight during this period can act as a trigger for seasonal depression and exacerbate various mental health issues. Understanding the impact of environmental factors on mental health is crucial in addressing the challenges that come with this time of the year.

If you find yourself grappling with the January Blues, a thorough examination of your lifestyle habits can be helpful. Consider the following questions: Have the holidays disrupted your daily routine? Are you experiencing a lack of sleep in recent weeks? Does the prospect of returning to work or school after a break feel overwhelming?

The following are some tips to help navigate the January Blues:

Quality Sleep: Ensure you’re getting adequate and restful sleep. Establish a consistent sleep routine to improve overall well-being.

Connect with Nature: Spend time outdoors, not only for fresh air but also to enjoy the positive effects of nature on mental health.

Engage in Hobbies: Rediscover or explore hobbies that bring you joy. Hobbies provide a positive outlet for self-expression and relaxation.

Mindful Eating: Pay attention to your eating habits. Consume a balanced diet with nutrient-rich foods to support both physical and mental health.

Reflect on Achievements: Take time to reflect on your accomplishments, no matter how small. Recognizing your achievements can foster a sense of accomplishment and motivation.

By incorporating these strategies and being proactive in addressing the January Blues, you can take meaningful steps toward safeguarding your mental health during this challenging time of the year. Remember, seeking support and making positive changes in your routine can contribute to a more resilient and balanced emotional well-being.



PsychSolutions provides services for trauma, motor vehicle & workplace injury, bipolar, anxiety, depression, insomnia, suicidal prevention & bereavement, and relationship and parenting difficulties.