Today is Blue Monday – the most depressing day of the year.
Researchers say the third week in January is when we are at our lowest – it’s cold, it’s dark, we’re broke and there are no holidays on the horizon.
It was originally the concept of Dr Cliff Arnall, a tutor at Cardiff University’s Centre for Lifelong Learning, in 2005.
He calculated it using a series of factors, such as days since last pay day, days until the next Bank Holiday, average temperature, hours of daylight and numbers of nights in.
It’s also the time motivation wanes, and New Year’s resolutions start failing. But there are ways to combat the January blues.
Invigorating exercise, a feel-good movie or a stimulating podcast and an act of goodwill for others are all activities that are good for the soul.
For your top tips on minding your mind and body on Blue Monday, we’ve teamed up with Dublin coach and nutritionist Rachel Moss.
Here’s how to make the most depressing day of the year great again.
Head outdoors
It may be a bit nippy, but a brisk walk and a blast of sunshine will fill you with Vitamin D, giving you energy to curb the blues.
Stress is relieved by exposure to nature.
Even if you live in the city, it’s easy to find a local park and soak up the flora and fauna.
Time in green spaces rapidly reduces our cortisol, the hormone which makes us stressed.
Nature also boosts endorphin levels and dopamine production, which promotes overall happiness.
So, get out and about today and beat the blues with happy nature hormones.
Work on your self-awareness to boost happiness
Rachel suggests asking yourself: “How are you feeling? How are my energy levels?”
This can also tie into focusing on mental wellness. Take more time to self-reflect on what is going on with yourself.
Dance it off
TikTok is full of dance challenges the whole family can enjoy, to shake off the cobwebs. Rolling lockdowns have boosted their popularity.
Operation Transformation star Kathryn Thomas does a daily dance challenge for the month of January and you can follow her on Instagram for some “dancepiration”.
Cherish relationships
When was the last time you picked up the phone to have a natter with close friends or family?
Tap into your good connections. Have you got a support system for when you need it?
Rachel advises: “Whether you like time to yourself, or being around a lot of people, it’s important to have strong social ties for overall wellness, now more than ever.”
Fitness and fun
Find the joy in exercise to beat Blue Monday. We can get caught up in the “New Year, new leaner, lighter skinnier me” vibe, but there are many other goals we can work on.
Running your first 5km, learning a new skill, and fuelling the body instead of limiting calories.
Enjoying your workouts is key, be it a walk or a spinning class or yoga at home. Love your “me time”.
Find a new podcast/watch an uplifting movie
There’s no better time to find a new podcast than January.
The self-development ones come out strongly this time of year.
From Oprah Winfrey to Tony Robbins, there’s something for everyone, and they really lift the mood.
Classic movies like The Commitments, Ferris Bueller’s Day Off, Forrest Gump and Mrs Doubtfire can also put you in great form.
Retail therapy
The January sales are in full swing and bagging yourself a bargain hits the feel-good factor.
The charity shops are excellent too, as unwanted Christmas items are always donated around this time.
As well as a glorious find you’ll be buying a garment for a really good cause.
Bake your way to happiness
When I feel sad, I bake. The smell of freshly-baked goods in the kitchen makes me happy and always reminds me of my nana’s kitchen.
Even the simplest of baking delights will be a boost for your wellbeing.
So get the oven gloves and apron out and go for it.
Mental Wellness
It’s a broad spectrum, says Rachel, but it’s ultimately about addressing this question: “How are you?”
Are you stressed, anxious or worried and will it help to talk to someone? Meditation, practising gratitude and mindfulness are just a few practices that could positively affect your mental wellness today and every day.
Give Back
From a simple compliment to giving an old neighbour a dig out with their
shopping, giving back makes us feel good.
Regardless of how small the gesture, making someone else’s day brings meaning to our lives – one of the secrets of happiness.
For more fitspiration follow @rachellmoss on Instagram.
