Is there any evidence that 'Blue Monday' is the most ‘depressing’ day of the year?

If there was a most ‘depressing’ day of the year, it would be a great time to talk about mental health and wellbeing.

Let's explore whether Blue Monday has any scientific weighting in the mental health and wellbeing community.

What is Blue Monday?

'Blue Monday' is a term that describes a day in January (typically the third Monday of the month) that is claimed to be the most depressing day of the year. Traced back to a press release in 2005 by a travel company, could it just be a genius marketing idea?

The description of the day comes with a scientific-looking formula calculated to consider factors such as weather, debt levels, and the time since the festive holidays. However, the idea that there is a specific day that is more depressing than any other has been widely criticised by experts as unscientific.

So unable to find any scientific weighting, I am curious as to why it has captured our imagination as a concept.

What is so bad about January?

January, is often associated with ‘feelings of depression’ (not clinically diagnosed depression) for a variety of reasons. The holiday season has ended, we are post-party and socialising with loved ones (hence the collective Dry January drive). The weather is often cold and dreary in many parts of the world (hello UK!). Additionally, for many people, the beginning of a new year can bring feelings of pressure and stress as they set new goals and resolutions. And if that wasn't enough, some people may experience SAD (Seasonal Affective Disorder), a type of depression related to the change of seasons and shorter daylight hours. 

Any one of those could negatively impact our mental health and wellbeing, so although not scientific, maybe we all feel a connection to the idea of ‘Blue Monday’ for valid reasons.

(Note that the experience of depression or depressive feelings can vary greatly from person to person, and not everyone will feel depressed in January!)

If Blue Monday was a real phenomenon, what could we do about it?

So imagine for a moment that Blue Monday is a real thing. How could you use it to help improve your mental health and wellbeing?

Here are some tried and tested tips for positively boosting your mental health and wellbeing:

1. Get outside and get some sunlight: Even on a cloudy day, natural light can help to boost your mood and energy levels. Take a walk or spend some time outdoors during the day.
2. Exercise regularly: Physical activity can help to boost endorphins, the chemicals in the brain that can improve mood. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, on most days of the week.
3. Practice self-care: Take time for yourself to relax and unwind.
4. Connect with others: Reach out to friends and family and make plans to spend time together. Having social support can help to improve mood and reduce feelings of isolation.
5. Seek professional help: If you are feeling depressed, it is important to seek professional help. A therapist or counsellor can help you to develop coping strategies, identify underlying issues, and work through your feelings.
6. Be realistic: Set realistic goals for yourself, rather than trying to change everything at once (a great one for January!) 

If Blue Monday was a collective experience and we wanted to support one another, what could we do?

1. Listen and offer support: Let the person know you care and that you are there for them. Listen to them without judgement and validate their feelings.
2. Encourage them to seek help: Offer to help the person find a therapist or counsellor who can provide professional support.
3. Help them set small, achievable goals: Help the person set realistic goals and take small steps towards achieving them.
4. Do activities together: Suggest going for a walk, having a cup of coffee, or participating in a fun activity together. This can help to improve the person's mood and reduce feelings of isolation.
5. Be Patient: Remember that recovery takes time, and be patient with the person as they work through their feelings.
6. Educate yourself: Learn more about the causes, symptoms, signs, and treatment options for poor mental health and wellbeing. So that you can better support the person and understand what they are going through.
7. Keep in touch: Keep in touch with the person, even if they don't want to talk about their feelings. Let them know that you care and that you are there for them.

It's important to remember that depression is a serious condition and that professional help is often necessary for recovery. Encourage loved ones to seek help from a mental health professional, and offer to assist them in finding the right resources.

Let’s boost wellbeing on Blue Monday!

So, although there is no scientific evidence for the ‘most depressing day of the year’ let’s jump on the marketing genius and commandeer it as a day to positively focus on mental health and wellbeing.

What could you do on Monday 16th January 2023, to boost your wellbeing and start some positive mental health and wellbeing habits?

I am going to set two realistic goals. One, getting outside come rain or shine and two, connecting with a colleague over coffee on Monday.

If you want to use Blue Monday to support the mental health and wellbeing of those around you, sign up for our workshop on Wednesday, 18th January, focused on signposting and supporting others.