Blue Monday: Busting the Myth and Boosting Your Mood

Ah, January. It’s the month of fresh starts, crisp resolutions, and… Blue Monday—this ominous term rolls around every third Monday, whispering of plummeting moods and existential dread.

But before you get swept away by the “most depressing day of the year” hype, let’s take a deep breath and unpack what Blue Monday really is – and isn’t.

In 2004, a cheeky travel company concocted a formula (dubiously scientific, admittedly) to pinpoint the bluest, dreariest day of the year. Factors like post-holiday letdown, financial blues, and broken resolutions were tossed into the mix, birthing the myth of Blue Monday. While it served its purpose – generating a catchy marketing campaign – the truth is, our moods aren’t dictated by a single day on a calendar.

Sure, January can be a tricky month. The festive sparkle has faded, bills tend to pile up, and the initial enthusiasm for those resolutions might wane. But that doesn’t have to lead to a full-blown case of the blues. Instead, let’s use this “Blue Monday” moment to step back, acknowledge our feelings, and equip ourselves with some mood-boosting tips.

Top Tips for Taming the January Blues:

  1. Ditch the Doomscrolling: Social media can be a minefield of curated highlight reels, leaving us feeling inadequate and out of step. Take a break! Unsubscribe from accounts that drain your energy and replace them with ones that inspire and uplift.
  2. Reconnect with Nature: Nature is a potent mood-lifter. A brisk walk in the park, a mindful soak in a hot bath with essential oils, or even tending to a small houseplant – connecting with the natural world can work wonders for your well-being.
  3. Prioritise Quality Sleep: Even the sunniest day can feel overcast when we’re sleep-deprived. Make sleep hygiene a priority! Establish a regular sleep schedule, create a relaxing bedtime routine, and avoid screens before bed.
  4. Celebrate Small Wins: Don’t get bogged down by grand resolutions that feel overwhelming. Start small with achievable goals, and celebrate every victory, no matter how insignificant it may seem. Did you finally make it to that yoga class? Pat yourself on the back! Finished that annoying task on your to-do list? Time for a little dance!
  5. Connect with loved ones: Social connection is an essential human need. Reach out to friends and family, share your feelings, and offer support in return. Laughter, empathy, and shared experiences are powerful antidotes to the blues.
  6. Embrace Gratitude: It’s easy to get caught up in what we lack, but taking the time to appreciate the good things in our lives can shift our perspective. Keep a gratitude journal, or simply take a moment each day to acknowledge something you’re thankful for, even if it’s just a delicious cup of coffee or a cosy blanket.
  7. Be Kind to Yourself: This is perhaps the most important tip of all. We’re all human, and we all experience down days. Be kind to yourself! Forgive yourself for not being in a “perfect” January mood, and remember, even the darkest winter gives way to spring.
  8. Get Moving: Exercise isn’t just about building biceps; it’s about boosting your mood. When you get your heart rate up, your body releases endorphins, those feel-good chemicals that act like natural antidepressants. So, find your happy movement! Put on some music and dance like nobody’s watching, take a brisk walk in the park and soak in the sunshine, or try a new activity like swimming or a fitness class.
  9. Nourish Your Body: Junk food might seem like a temporary comfort, but it’s like pouring kerosene on your mood fire. Instead, fuel your body with nutritious foods that give you sustained energy and mental clarity. Think colourful fruits and vegetables, whole grains, lean protein, and healthy fats. And remember to stay hydrated! Dehydration can zap your energy and leave you feeling grumpy. You’ll feel the difference in your energy levels, mental sharpness, and overall mood.
  10. Seek Professional Help: Don’t struggle alone if the blues feel like they’re drowning you. It’s perfectly normal to seek professional help. A therapist or counsellor can provide tools and strategies to manage your emotions, identify negative thought patterns, and develop coping mechanisms. Don’t think of it as a sign of weakness but as a sign of strength and self-awareness. Remember, there’s no shame in needing a little help sometimes, and it can make a world of difference in your well-being.


Remember, Blue Monday is just a label. With these tips and a proactive approach, you can make January, and every day, a journey of resilience, connection, and joy!

Want to go beyond just surviving January? At Mental Health in Business, we believe that every organisation deserves a thriving, mentally healthy workforce. We offer tailored mental health first aid training and workshops that equip your employees with the knowledge and skills to support themselves and their colleagues

Contact our team today to find out more, and remember, happiness isn’t just a January goal; it’s a journey.

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