What is Blue Monday, and why do so many people feel a dip in their mood during mid-January? In this blog, we’ll explore the origins of the day, the real factors that impact our wellbeing during the winter months, and some practical, evidence-based tips to help you stay resilient and motivated.
What is Blue Monday?
Blue Monday is often referred to as the most depressing day of the year. The concept suggests that a combination of post-holiday debt, gloomy weather, failed new year’s resolutions and a lack of motivation creates a perfect storm for low mood. It’s typically the third Monday of January, and this year it falls on 19 January 2026.
The science behind it
It’s worth pointing out that Blue Monday isn’t actually a scientific discovery. The concept was coined in 2005 by Cliff Arnall, a former health psychologist at Cardiff University. The concept was created as part of a marketing campaign for a travel company, which claimed to have a mathematical formula identifying the third Monday of January as the saddest day of the year. Over the years, its impact has grown, with many mental health organisations using Blue Monday to facilitate important conversations about mental health.
Most experts in psychology and STEM have dismissed the calculation as pseudoscience, arguing that mental health is far too complex to be narrowed down to a single day for everyone. However, while the specific date might be a myth, the factors it highlights are very real challenges.
Seasonal Affective Disorder (SAD)
Another very real challenge during the winter is Seasonal Affective Disorder (SAD). This is a type of depression that comes and goes in a seasonal pattern, usually starting as the days get shorter. Common symptoms include sleeping too much, having little to no energy, and overeating.
The lack of sunlight can impact your serotonin and melatonin levels, which regulate mood and sleep. In the UK, it’s estimated that 2 million people suffer from heavy SAD symptoms, but as many as 1 in 3 people suffer milder symptoms over the winter months.
If you find your energy levels dropping or your mood consistently low during winter, it might be more than just the ‘January blues’. Understanding these patterns is often the first step in taking control of your own mental wellbeing.
Why is your mental health important?
Investing in your mental health is something that shouldn’t be sidelined, in the same way you wouldn’t ignore upskilling for a promotion, preparing for an exam or learning the basics of a new language before travelling abroad. Your mental wellbeing is the foundation for everything else in life, from your ability to focus at work to maintaining healthy relationships with those around you.
Wellbeing and resilience
Being resilient doesn’t mean you never feel stressed. It means you have developed the tools and understanding to work through challenges when they arise. By prioritising self-care, you are building a safety net that helps you bounce back from setbacks and keep moving forward on your personal and professional journey.
For many people, it can be a daunting topic, but it doesn’t have to be. Some people choose to seek professional help or talk to friends and family, or some prefer to do their own quiet research and journal. You can also use a mixture of both, just find what works for you. Everyone does it differently, and that’s ok.
Resilience in the workplace
Beyond personal wellbeing, emotional intelligence is becoming a top priority for employers. It is frequently cited as one of the most in-demand soft skills in the modern job market, alongside critical thinking and digital fluency.
By actively working on your resilience, you are building a high-value skill that helps you stand out to recruiters whilst also keeping yourself healthy and happy. It shows you can adapt to change and maintain a progressive mindset, even when things don’t go to plan.
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Deakin University
Professional Resilience: Building Skills to Thrive at WorkBusiness & Management,Psychology & Mental Health
How to beat the blues this winter
If the mid-winter slump is starting to feel heavy, there are several simple, effective ways to uplift your mood. Here are ten tips to help you find balance and stay positive.
1. Plan a social activity
Human connection is a powerful mood booster. Whether it’s a quick message to a friend, a coffee catch-up with a colleague, or joining an online event, staying connected helps prevent feelings of isolation. Sharing your thoughts and feelings can often make them feel much more manageable.
2. Get some fresh air
It can be tempting to stay indoors when it’s cold, but natural light is essential for regulating your internal clock. Even a short trip outside during your lunch break can go a long way, even if you don’t!
3. Disconnect from your devices
While digital tools empower us to learn and work anywhere, taking regular breaks from screens is essential for your wellbeing. You might try setting aside some time each day to put your phone away and get lost in a book, spend time with loved ones, or simply enjoy the world around you. This digital detox helps clear your mind and reconnect with yourself.
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University of Birmingham
Protecting Wellbeing When Exposed to Distressing Topics or ContentPsychology & Mental Health,Politics & Society
4. Move your body
Physical movement is a natural way to release endorphins and help manage stress. You don’t need a high-intensity session to feel the benefits, the key is finding what feels good for your body and mind. Whether it’s some gentle yoga, a stroll in the fresh air, adaptive chair exercises, or simply moving along to your favourite song, getting your body moving can improve your energy levels and help you feel more in control.
5. Practice mindfulness
Practising mindfulness or meditation, even for just a few minutes a day, can significantly reduce stress levels. It’s a simple tool that helps you ‘think bigger’ and manage distracting thoughts more effectively. It encourages you to slow down and focus on the present moment, which can be particularly helpful if you’re feeling overwhelmed.
6. Focus on diet and nutrition
There is a strong link between what you eat and how you feel. A balanced diet provides the ‘fuel’ your brain needs to function at its best. Small changes, like staying hydrated and eating regular healthy meals, can have a surprisingly positive impact on your mental clarity.
7. Master your sleep routine
Quality sleep is a life-saving skill for your brain. It helps you process the day’s events and prepare for what’s next. Try to maintain a consistent sleep schedule and create a relaxing bedtime routine to help you recharge properly.
8. Learn something for the joy of it
Sometimes, the best way to beat the blues is to ignite a new passion. You could start a short course on a topic that genuinely interests you, whether it’s creative arts, history, or tech. Learning for the pure joy of it can provide a great sense of achievement and a much needed boost of excitement.
9. Set small, achievable goals
It’s easy to feel discouraged if you set massive New Year’s resolutions that feel out of reach. Instead, try breaking your ambitions down into achievable steps. Celebrating small victories builds confidence and keeps you motivated on your learning journey.
10. Talk to a professional
If you find that your mood is impacting your daily life or your ability to progress, don’t wait to seek expert advice. Talking to a doctor, therapist or a healthcare professional is a proactive step in managing your health. They can offer tailored strategies to help you navigate difficult periods.
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Deakin University
Food and Mood : Improving Mental Health Through Diet and NutritionHealthcare & Medicine,Psychology & Mental Health
Helpful resources
If you’re looking for more information or support, these organisations can help:
- Mind: Provides advice and support to empower anyone experiencing a mental health problem.
- Samaritans: Offers a safe place for you to talk any time you like, in your own way.
- Calm: Free app with guided meditations, calming stories and guidance on how to relax.
- NHS Every Mind Matters: Practical tips and advice on looking after your mental health and supporting others.
- FutureLearn’s psychology & mental health courses: Discover more about the human mind and mental wellbeing with our range of expert-led courses.
Final thoughts
Progression is a journey, and every journey has its ups and downs. Blue Monday might be a date on the calendar, but looking after your mental health is a year-round commitment. By being kind to yourself and using these practical tips, you can navigate the winter months with confidence and resilience.You can also learn more about subjects such as mental health first aid to help support those around you. These types of psychological self-care can help you and those you care about manage through difficult times.
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