Blue Monday 20th January 2025 – "The Most Depressing Day of the Year"
Understanding the Psychological Phenomenon and How to Cope
Each year, the third Monday in January is often referred to as "Blue Monday," a term coined to describe the saddest day of the year. While this concept might seem like a bit of an exaggeration or a marketing gimmick, it's an idea that has gained widespread attention and can have real psychological implications. It is important (especially for me as a therapist) to understand the underlying factors contributing to Blue Monday and to help my clients navigate this challenging time of year.
The Origins of Blue Monday
Blue Monday was first identified in 2005 by Dr Cliff Arnall, a psychologist from Cardiff University, on behalf of a travel company. Dr Arnall's equation for determining the date of the most depressing day of the year was based on several factors: the post-holiday slump, miserable weather, the failure of New Year's resolutions, and financial stress following holiday spending. According to Dr Arnall, these elements combined to make people feel particularly low in January, culminating in Blue Monday.
While the formula behind Blue Monday is widely criticised for being simplistic and unscientific, the idea has nonetheless struck a chord with many. The winter months can indeed be a challenging time for many people, particularly those who are already prone to mood disorders such as depression or who struggle with seasonal affective disorder (SAD).
Psychological Factors Contributing to Blue Monday
Whether or not you buy into the concept of Blue Monday, several factors contribute to why people may feel more down or stressed in January, even beyond the idea of a "calculated" day of sadness.
1. Seasonal Affective Disorder (SAD): SAD is a form of depression that is linked to changes in the seasons, with symptoms often worsening in the winter months due to reduced sunlight. The lack of sunlight can disrupt the body's production of serotonin and melatonin, neurotransmitters that regulate mood and sleep (Terman & Terman, 2005). This can lead to feelings of sadness, lethargy, and a lack of motivation, making Blue Monday feel like an especially dark day for those affected by SAD.
2. Post-Holiday Blues: After the holiday season, many people experience a sense of emptiness or loss. The anticipation, excitement, and socialising of the holidays are over, leaving individuals feeling isolated or disconnected. This can trigger feelings of sadness or anxiety, as people adjust back to their regular routines. The emotional hangover from this period can make January feel particularly difficult (González, 2017).
3. Financial Stress: January also tends to bring financial strain for many, as credit card bills from holiday shopping arrive and people are reminded of their spending over the festive season. This financial pressure can contribute to stress, anxiety, and worry about the future, creating a sense of hopelessness that can exacerbate the feelings associated with Blue Monday (Baker & Hunt, 2019).
4. Failed New Year's Resolutions: The tradition of setting New Year's resolutions can create unrealistic expectations. When these resolutions are not immediately met, feelings of failure and frustration may set in, leading to a cycle of negative thinking. This sense of disappointment can further contribute to the feelings of sadness that are often associated with Blue Monday (Rosenfeld, 2018).
5. Lack of Social Connection: During the holidays, many people engage in social activities and feel connected to their friends and family. However, once the holidays are over, social interactions may decrease, leading to feelings of loneliness and isolation. Research has consistently shown that social support plays a critical role in maintaining mental well-being, and the absence of this support during January can contribute to feelings of depression (Cacioppo et al, 2013).
How to Cope with Blue Monday and the Winter Blues
As a therapist, it's essential for me to offer practical strategies to help people cope with the psychological impacts of Blue Monday. Here are some therapeutic approaches to consider:
1. Light Exposure: For those suffering from SAD, increasing exposure to natural light can be an effective way to improve mood. Could you try to spend more time outdoors, particularly during the daylight hours, or consider using a lightbox designed for SAD to help regulate circadian rhythms and boost serotonin levels.
2. Have Realistic Expectations: Many people struggle with unrealistic expectations at the start of the year, particularly around New Year's resolutions. Aiming to set small, achievable goals can prevent feelings of failure. Progress is often incremental and it's okay to adjust goals as needed (Duckworth et al, 2019).
3. Social Engagement: Loneliness can be a significant factor contributing to Blue Monday symptoms. Perhaps try to connect in social activities, even if you feel less motivated. Activities such as joining a group class, reaching out to a friend, or even volunteering, are all ways to enhance feelings of connection and belonging.
4. Mindfulness and Self-Compassion: Cognitive behavioural techniques that help you to focus on the present moment and develop self-compassion can be particularly helpful in combating negative thinking patterns that may emerge in January. Mindfulness practices, such as deep breathing exercises, meditation, or yoga, can help to manage stress and reduce symptoms of depression (Kabat-Zinn, 1990).
5. Limit Social Media: It is easy to compare your life to others. Perhaps take a break from social media and avoid the pressures of perceived perfection.
6. Exercise: Regular physical activity is one of the most effective ways to boost mood. Exercise increases the release of endorphins, which can help alleviate feelings of sadness and anxiety. Please aim to incorporate physical activity into your daily routines as much as possible, whether it's a brisk walk, a gym session, or a dance class.
7. Seek Professional Help: If Blue Monday or the winter months are proving particularly challenging, professional support is available. Therapy can provide a safe space to explore your feelings, identify underlying concerns, and develop coping strategies tailored to these individual needs.
Conclusion
While Blue Monday may not have the scientific backing it once claimed, the factors that contribute to it—such as seasonal changes, financial stress, and social isolation—are very real and can have a significant impact on mental health. By understanding the psychological and emotional triggers that make January difficult, I can better support my clients in managing these challenges. As a therapist, it is part of my role to help individuals build resilience and provide you with tools to navigate this tough time of year, ensuring you emerge stronger and more aware of your emotional needs.
So be gentle with yourself, and remember that January does not define your entire year. The way forward may be small steps, but those small steps add up.
References
- Baker, S., & Hunt, S. (2019). Financial stress and its impact on mental health. Journal of Financial Counseling and Planning, 30(2), 243-255.
- Cacioppo, J. T., Hawkley, L. C., & Thisted, R. A. (2013). Perceived social isolation makes me sad: 5-year cross-lagged analyses of loneliness and depressive symptomatology in the Chicago Health, Aging, and Social Relations Study. Psychology and Aging, 28(3), 513-523.
- Duckworth, A. L., Gritton, P., & Clark, M. (2019). The power of perseverance: How to maintain focus in the face of setbacks. Psychology Today.
- González, M. (2017). Coping with post-holiday depression: Finding the joy again. Mental Health Perspectives, 34(2), 29-36.
- Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.
- Rosenfeld, J. (2018). Setting realistic goals: Understanding the science of New Year's resolutions. The Journal of Positive Psychology, 13(1), 67-75.
- Terman, M., & Terman, J. S. (2005). Light therapy for seasonal and nonseasonal depression: Efficacy, protocol, and side effects. Cognitive and Behavioral Practice, 12(4), 1-14.