Fact or fiction?
Blue Monday 2019
January 21st… Blue Monday is a name given to a day in January (typically the third Monday of the month) claimed to be the most depressing day of the year. The concept was first publicised as part of a 2005 press release from holiday company Sky Travel, which claimed to have calculated the date using an equation.
If you’ve spent most of January feeling like you want to hibernate until the summer, here’s why…
What is Blue Monday?
Blue Monday is the term given to the one day of the year when Brits are supposedly the most miserable.
Thought up by psychologist and life coach Dr Cliff Arnall more than a decade ago, it considers variables such as weather conditions, debt, the end of Christmas, failed New Year’s resolutions and general low motivation levels.
Despite inventing what is quite possibly the most depressing formula in the world, Dr Arnall encourages people to at least try to look on the bright side of life this Blue Monday. In an interview with the Evening Standard:
He said: “Whether embarking on a new career, meeting new friends, taking up a new hobby or booking a new adventure, January is actually a great time to make those big decisions for the year ahead.” Every cloud and all that.
Why are we more likely to feel depressed in January?
In the same article, Dr Daniel, Clinical Director at London Doctors Clinic, lists the factors that contribute to our low mood in January: “The Christmas buzz and initial excitement of entering 2019 has been replaced by early mornings, grim weather and challenging resolutions, leaving some of us wondering how we can stay productive and positive.”
As the days get darker, and the more you wake up before the sun even rises, you might start feeling a persistent low mood or lack of energy. You may be struggling to concentrate and it’s possible you may even find less pleasure doing your usual activities.
“These symptoms could mean you’re suffering from Seasonal Affective Disorder (SAD), which is very common and can affect people from all walks of life.”
Is there any scientific truth to Blue Monday?
No – the concept of Blue Monday isn’t based on science, but an accumulation of different external factors common in the month of January which are likely to affect mood.
Mental health charities have often rejected the term ‘Blue Monday,’ arguing it trivialises those who are actually suffering from depression.
Last year, Mind wrote a statement in regard to Blue Monday on their website reading: “Here at Mind, we think [Blue Monday] is dangerously misleading. Those people who live with depression know that those feelings aren’t dictated by the date. Implying that they are perpetuates the myth that depression is ‘just feeling a bit down,’ something that doesn’t need to be taken seriously.”
How to beat the blues this January?
Do Dry January
“As well as being great for your overall health, Dry January can have a positive impact on your mood,” says Dr Daniel.
Once you quit the booze, you’ll notice your sleeping pattern improve and also experience an increase in energy levels. While many people find that alcohol can help them fall into a deeper sleep faster, this sleep is less restful, and less time is spent in a ‘deep’ slumber.
“On the other hand, days, where you don’t drink can lead to a night of much better sleep, making it much easier to wake up in the mornings – something that is surely beneficial in the dreaded back to work season!”
Eat your greens
“Whilst it can be tempting to stock up on carbs this winter, opt for leafy greens instead as these are rich in folic acid, thought to be used in the production of serotonin, which is a happy hormone,” says Dr Daniel. “Antioxidants and polyphenols in things like berries and dark chocolate can also help elevate your mood.”
Keep active
If you want to beat fatigue and general sluggishness, Dr Daniel recommends exercising regularly to keep those hormones happy.
“If you find yourself demotivated at work, do some deskercise or go out for a brisk walk at lunch time.”
Open those curtains
Whilst these dark mornings may make it seem like you literally never see the light of day, sunlight is a crucial mood booster.
“Even on a cloudy day, we need natural light to reset our circadian clock,” says Dr Daniel.
Weather
The bad weather in January can impact our mood
“As the days get darker, and the more you wake up before the sun even rises, you might start feeling a persistent low mood or lack of energy. You may be struggling to concentrate and it’s possible you may even find less pleasure doing your usual activities.
“These symptoms could mean you’re suffering from Seasonal Affective Disorder (SAD), which is very common and can affect people from all walks of life.”
“Invest in a light box and try sitting in front of it for 30 minutes to help boost your mood. There are also devices available which mimic natural sunlight and help your body gather energy to power your day ahead.”
Stock up on vitamin D
“Vitamin D is very important to maintain good mood,” explains Dr Daniel.
“We get it naturally from sunlight and store it in our skin. When we don’t get enough of it, it affects our mood. Taking good quality over the counter supplements can help sustain your energy levels for the day.”
Seek help
Finally, Dr Daniel stresses that if you really can’t seem to shake your low mood, it’s important to ask for help.
“Considering speaking to your GP or even friends and family,” she says.
“Counselling, psychotherapy and medication can also be used to treat SAD. If you’re stretched for time at work, some private GPs offer video consultations, so there’s no excuse to struggle in silence.”
My View
If you can, do something to make you feel alive and it satisfies you. Great or small, as long as it is for you, that is all that counts. You know yourself better than anybody else so whatever makes you tick or you fancy giving something a go; give it a go! Only you can make it happen. #time4change