Blue Monday - what a load of old tosh! 

January 20th 2025, the third Monday in January, is said to be "Blue Monday," the so-called "most depressing day of the year." I'm pleased to report I've done some research and the conclusion I've come to is that this idea is a myth. It was originally created by a travel company in 2005 as a marketing stunt to sell holidays during January’s slow sales period. The calculation behind it, based on weather, post-Christmas debt, and failed resolutions was debunked the following year and has no scientific basis according to BBC.co.uk

The reasons it was said to be the "Bluest" Monday are:

• Short, dark days that impact mood.
• Post-Christmas financial strain.
• Failed New Year’s resolutions leading to self-criticism.
• General lack of energy or motivation after the festive season.

"Blue Monday" has stuck around probably because it’s a clever marketing tool, but it also gives organisations the opportunity to talk about mental health and the winter blues so I thought it was worth noting the day and looking at how we can use mindfulness to reframe it as the best Monday of January. 

So let's start by looking at some things you can do to ease these blue feelings for yourself.

How to thrive on Blue Monday

Resetting our circadian rhythm is important in January. When it’s dull and grey you may need to spend 15 to 20 minutes outside in the morning. If that’s not possible, try to get a few outside breaks throughout the day. A simple way to do this during the week is to park at the furthest part of a car park to maximise the distance you walk without changing your routine. 

If you have time make this a mindful walk - Wrap up warm and go for a slow, intentional walk. Being in nature is one of the Notice the sensations of the cold air on your skin, the crunch of frost underfoot, or the muted sounds of winter. Use your senses to stay present and soak in the stillness of the season.

If you’re struggling with motivation or sleep, try a guided Yoga Nidra (sleep meditation). This practice helps deeply relax the body and mind, recharging your energy. Check out the Meditation page to find a choice of guided yoga nidras.

While 2024 is still fresh in our mind, think of/write a list of some of your favourite memories of the year. You can supercharge this practice into a kindness practice by sharing your memories with others that were present at the time. Look through photos or last year’s diary to prompt memories of all that you did in the year. 

Set aside one hour in the evening to turn off devices. Instead, journal, read, or enjoy a soothing herbal tea without external distractions.

Helping Others to Navigate Blue Monday

After these self care measures are in place a powerful way to boost your wellbeing is to focus on helping other people. Small acts of kindness and mindfulness not only lift others but also enhance our own well-being, creating a ripple effect of positivity. This is often referred to as 'the helper's high' where we get a hit of feel good hormones when we help others. By reaching out with compassion, we can brighten someone’s day and make ourselves feel better.

One thing to bear in mind is that it’s often the people you least expect that need help and support at this time of year. Sometimes it’s the jolliest, happy go lucky people that are struggling inside. 

Send a message to someone, thanking them for something they have recently done for you. It doesn’t need to be a big thing. January can be a lonely time for many so reaching out can help combat low mood and the stress on our bodies that is caused by loneliness. Start a collective gratitude list with family or friends where everyone adds one thing they’re grateful for. If you are physically in the same space it can be a great practice to use a jar and small pieces of paper to collect these. Allowing them to accumulate for a month then get together and read them.

Offer your undivided attention when someone speaks, without interrupting or offering solutions. Feeling heard is a powerful gift of compassion.

Surprise someone with a coffee or even just a genuine compliment. These gestures show thoughtfulness and help build connection. Both parties benefit as you will enjoy the feel good hormone hits from the ‘Helpers High.’

Invite a friend or colleague to join you on a walk, pause to watch the sunrise, (the benefit of January is that this happens at a sociable hour) Alternatively, ask a friend to join you for a guided meditation. 

Share uplifting quotes or affirmations to inspire hope and resilience. What’sApp groups and social media are great for this. 

Allowing a friend to vent might seem helpful, but studies suggest it can backfire and make both of you feel worse as it amplifies negative emotions instead of releasing them. A more mindful approach is to gently steer the conversation toward solutions or encourage a pause to take a breath. 

If you'd like to take the first step to feeling calm in 12 minutes, then check out this guided meditation which is one of the most popular on the website for managing thoughts: