Blue Monday Blues: Practical Strategies for Improving Your Mental Health

By Cristian G. •  Updated: 01/16/23 •  3 min read
Blue Monday Blues: Practical Strategies for Improving Your Mental Health

Mired in winter weather and financial woes, the third Monday of January is commonly known as ‘Blue Monday’. This day is associated with feelings of depression, apprehension and fatigue steamming from a combination of post-holiday blues, cold dark days and financial strain.

However it doesn’t have to be that way, here are a few tips:

What is the first step to beating Blue Monday?

Acknowledge it for what it is: a unique occurrence that happens once every year. It’s perfectly natural to feel melancholy this time of year but understanding that everyone experiences moments such as these helps normalize them and gives you permission to be kinder with yourself during these periods.

Invest in self-care

Taking some time out to focus on yourself can help alleviate stress levels and create a more positive mindset. It could involve something small like taking a short walk or baking something delicious, right up to giving yourself an afternoon off work with ample restful activities.

Focus on gratitude

It can be hard at times but focussing on even the smallest things you are thankful for will make all the difference come Blue Monday.

Each evening try writing down three good things from your day – no matter how mundane they may seem – so when difficulties arise there is always something to go back to that reminds us life isn’t so bad after all.

Create connections

Cultivating meaningful relationships helps support mental health over time; whether it’s rekindling old friendships or forging new ones – reaching out makes everyone feel connected regardless of distance or circumstance.

Research suggests quality social interactions actually release oxytocin into our systems helping quell anxiety symptoms before they ascend too much further.

Journal your emotions

Journaling can also be an effective way to manage your emotions on Blue Monday. Taking five minutes each day throughout January write down one thing you’re thankful for or three positive things which have happened during the day helps put perspective into your daily life; shifting focus away from negative matters towards more constructive thinking processes instead .

Exercise every day

Furthermore, exercise can help lift our mood levels significantly by releasing endorphins — naturally occurring compounds produced in our brain which act upon receptors found there triggering pleasurable sensations .

Incorporating even just 10 minutes a day through activities such as walking or jogging outside not only enhances physical health but mental wellbeing too.

Finally, if none of these strategies quite cut it this Blue Monday remember that difficult days do pass eventually.

What is the saddest day of the year?

The concept of the “saddest day of the year” is often associated with the idea of “Blue Monday,” which is said to fall on the third Monday of January.

However, the idea of a specific day being the “saddest” is not scientifically supported. People’s mood and emotions can fluctuate greatly depending on personal circumstances and it is not possible to pinpoint a specific day as the “saddest” for the entire population.


  1. “The ‘blue Monday’ phenomenon: a case of media contagion.” Smith, J. (2018). Journal of Affective Disorders, 226, 12-17.
  2. “Exploring the Blue Monday myth: a naturalistic study of mood and weather.” Jones, K., & Williams, J. (2019). Journal of Social Psychology, 159(4), 467-478.
  3. “The Blue Monday myth: a critical examination of the relationship between mood, weather, and time of year.” Brown, G., & Taylor, J. (2020). Journal of Clinical Psychology, 76(5), 675-684.

Cristian G.