Blue Monday: How to Cope with the Winter Blues
Written by: Alycia Oliver MCP, RCC
What is Blue Monday?
Blue Monday is the name given to the third Monday in January, which is supposedly the saddest day of the year. This year it lands on January 16th, 2023. The first Blue Monday was anointed by the British travel company, Sky Travel. To determine the saddest day of the year, the company developed an equation to account for variables such as weather factors, financial debt, social time, change in routine, time since the holidays, and the failure of new year resolutions. A question worth pondering is- was the day named to motivate consistent moods through awareness or was it named to provoke dread? I presume the former.
Is there legitimacy to Blue Monday?
It is important to note that mental health challenges arise year-round and limiting sadness to one day or season may be invalidating many people’s experiences. The ‘saddest day of the year’ is a subjective phrase. For some, this may be connected to the loss of a loved one or the day a major change occurred in their life. For many, it cannot be consistently marked as one day on the calendar as it is circumstantial, flexible, and influenced by countless factors.
Although there is no real scientific support for the Blue Monday phenomenon, there are a few reasons why we may see a spike in sadness, grief and depression in January.
A TIME OF TRANSITION
January welcomes a time of transition. Many people enjoy time off during the holiday season to increase their connection with loved ones and tend to their personal lives. Once January 1st hits we are quickly forced to return to the balance of our work and personal lives. If you are an avid celebrator of Christmas you may be experiencing grief over the end of the holiday season at this time. The tree is coming down, the festive tunes are shelved until next year, and your house is starting to feel bare.
THE FINANCIAL HIT
The third week of January is usually when your credit card bill rears its ugly head. The January statement can bring up big emotions if you’ve bit off more than you could chew during the holidays. This especially arises with people whose love language may be gift-giving or for those struggling with people pleasing. If the above resonates with you, you are likely feeling an increased sense of hopelessness, sadness, and anxiety.
DEPLETED SOCIAL BATTERY
Let’s be real, the month of December is often filled with holiday socials that increase our likelihood to consume alcohol and eat higher fat-content foods, as well as push us outside our social limits. All of these factors surge our dopamine, which eventually leads to a future crash. Alcohol consumption is linked to an increase in feelings of sadness and depression, while fatty foods are linked to a lack of motivation and energy.
SEASONAL AFFECTIVE DISORDER
Seasonal Affective Disorder (SAD) is related to increased feelings of sadness and depression accompanied by the changing seasons. The feelings of winter blues, or the surge of depressive symptoms that accompany the winter months, can contribute to overeating, hypersomnia (oversleeping), increased feelings of hopelessness or sadness, social withdrawal, and lack of motivation. January may be the peak of your winter SAD symptoms.
NEW YEARS RESOLUTION STRUGGLES
By the middle of January, you are three weeks into your new year's resolutions. Since it takes approximately 21 days to break a habit you may be noticing that your efforts are either working or failing by Blue Monday. When we couple changing deeply engrained habits with the emotional challenges of the season, we can see that January may be a hard time to set larger intentions. If you constantly find yourself failing new year's resolutions I encourage you to set resolutions at a different time of the year.
So, how do we cope with the winter blues?
First and foremost if you know that this time of the year can be hard for you it is important to put extra attention and effort into self-care. It is also important to acknowledge the factors that are causing these blues, and try to take preventative measures. Here are a few things you can try during these challenging times:
Increased exposure to natural light: Natural light provides vitamin D which supports the production of dopamine and serotonin. It is also proven that getting a few minutes of sunlight on your face within the first hour after waking sets your circadian rhythm and boosts mood and energy throughout your day.
Exercise: Get the blood pumping! Endorphins are your friend, and during this time of year, you are likely in need of a little boost.
Physical touch & sex: Intimacy with your partner or a hug from a friend will increase your oxytocin. Focus on seeking out connection while honouring your capacity for socialization.
Relaxation techniques: Try short meditations, deep breathing, stretching, or listening to music to settle and connect to your nervous system.
Nutrition: Eating immune-boosting and nutritious foods will help sustain your mood and aid in emotional regulation. Remember, what we put into our bodies directly impacts how we feel, think, and behave.
Self-compassion: The moment we shame ourselves is the moment we increase our depressive thoughts. Practice positive affirmations and catch your negative self-talk. Your thoughts are not facts, but what we think directly influences how we feel and act.
Seek professional support: If you’ve tried the above and are still struggling, reach out to a professional to give you additional tips and do a deeper dive into the reasons why you might be finding the season challenging.
Final Note:
As Blue Monday approaches it is important to educate yourself and do a personal check-in. How have you been feeling lately? Have you noticed a decline or greater inconsistencies in your mood? Do you usually feel this way at this time of the year? If the answer is yes, please know you are not alone and there are things you can do to manage these emotional changes.