Blue Monday is widely recognised to be the most depressing day of the year.
It usually falls on the 3rd Monday of January, this year falling on Monday the 17th.
It is commonly recognised that Blue Monday is a myth, a day created as a marketing ploy to encourage consumers to book holidays or treat themselves; often used to promote products that are vaguely linked to improve our wellbeing.
There are no actual scientific studies to back up this so-called statistic, however, we generally experience lower mood in January, often referred to winter blues.
Experiencing the most depressing day of the year mid-January, the theme of Blue Monday is a fathomable motion for society and consumers to feed into.
Consequently, because of social media and online marketing, unfortunately we are now conditioned to believe the hype around Blue Monday, with people often dreading the calendar date.
The reality of Blue Monday
As the winter months draw in, it is very natural to feel more down than usual and many factors contribute towards this change in mood. Evidence shows that many people find their mood naturally dips in January due to the change in weather, shorter days and reduction in sunlight. Clinically referred to as Seasonal Depression or SAD, (the national health service estimates that 1 in 15 people across the UK suffers from this seasonal disorder, many of which remain undiagnosed), this coupled with the post-Christmas return to reality and the financial drain of the festive season - it is easy to see why people can experience lower moods around this time.
As a mental health professional, I would be inclined to state that the most depressing day of the year cannot be calendarized as 21% of the UK population suffer with the mental health disorder depression, day to day, regardless of what day of the year it is. I personally believe it would be impossible to identify, categorise or generalise the most depressing day of the year. This will be different for each of us, based on our own personal circumstances and experience.
Despite the fact I don’t agree with the idea of Blue Monday as such, I do endorse how extremely important it is to look after our mental health and take control of our wellness, recommending paying extra attention to our emotional needs during wintertime based on the negative effects the bleak winter months has on our wellbeing.
Managing the Blues
At some point in our week most of us will experience low mood, anxiety, lack motivation, suffer from negative thoughts or unpleasant feelings and if you can relate to these symptoms, I assure you, are not alone. It is human nature to feel such emotions, simply, some days are more of a struggle than others.
Both external and internal factors contribute to distress tolerance levels. These symptoms can also be more prevalent during/after the holidays or around busy times as our capability to manage stressful situations may be lower due to emotional overwhelm and mental capacity.
For that reason, it is important to be prepared for such times, to accept that we all have difficult days. It is vital to develop a level of self-awareness knowing the coping skills and protective factors that will support us when we feel heavier emotions close in. Protective factors are things that contribute to good mental health and allow a person to be resilient in the face of challenges. Someone with a lot of protective factors and healthy coping skill will be better equipped to overcome life’s obstacles.
Having a set of coping strategies to help you get through difficult periods can make a big difference, providing you with tools you can rely on when things become tough or overwhelming. Collectively we find ourselves in overwhelming times, hence this year, more than ever, it is paramount to make health and wellbeing a priority.
Here are some suggestions to consider to help manage difficult days.
Be gentle with yourself
Often, we beat ourselves up for having a down day. On days we don’t feel particularly good it is important to be kind to ourselves. Show ourselves the compassion we would if a loved one told us they were feeling the same way.
Listen to your body
Meet your emotional and physical needs. How would it feel to simply allow the feelings until they pass? Each feeling we experience is sending us a message, i.e., if you feel low, your body is telling you it needs to rest. If you feel agitated your body may need gentle movement. Listen to your bodies needs and act accordingly.
Journal
When we fall into a negative mindset it is easy to focus on just that. Take time away from the negative thoughts and spend some time journaling. An idea might be to jot down ten positive things, if that feels too tough right now, that’s ok, alternatively write down things that bring you happiness or contentment. Choose three of these to implement in your week.
Take good care
On very low days it can be helpful to up your self-care, self-care is just that – care of self. Treat yourself as you would if you were physically unwell. Take your rest, eat nourishing food, invest in vitamins, hydrate, and lean on others.
Talk it out
Reach out to a friend or a family member for support, share your thoughts and feelings. Talking through your feelings can help you stay in good mental health, enabling you to deal with times when you feel troubled. Talking about your feelings isn’t a sign of weakness. It’s part of taking charge of your wellbeing and doing what you can to stay mentally healthy and emotionally well.
Lastly, always remember, alike the winter, difficult days do not last forever. Much like the seasons, life too is all about transition. Our feelings will also change, so if you’re feeling blue or a little flat, take what you need to get through the darker days and always keep in mind, brighter days are ahead.
Should feelings persist, it can be helpful to seek professional support.
