“Blue Monday” which some have dubbed the “saddest day of the year,” refers to the phenomenon of low mood or stress that many people feel on the third Monday of January. This date may not have any significant scientific proof, just some people find this time of the year to be tough to handle. Here are several strategies to help combat that low mood and lift your spirits, if you find them helpful why not add them to you regular routine throughout the year?
- Practice Gratitude
After Christmas, many people focus on what they don’t have or what they’ve lost. Take a moment to remind yourself of what you do have and what you’re thankful for, no matter how small it seems. Writing down three things that you’re grateful for can shift your mindset and help you appreciate the positive aspects of your life. - Take a Walk or Exercise
Physical activity can be one of the best mood boosters. A walk outside in fresh air, or even a few minutes of light stretching, can help release endorphins and reduce stress. If you can get out in nature, being around trees, grass, and the outdoors has been shown to improve mood and reduce anxiety. - Limit Social Media
The pressure to shop or keep up with the “perfect life” can be overwhelming. Disconnect from social media for a bit. Constant exposure to posts that show everyone else’s idealised lives can leave you feeling drained. Take a break to focus on yourself and your own well-being. - Focus on Self-Care
Sometimes, we forget to take care of ourselves. Set aside some time for self-care. It could be anything from taking a hot bath, reading a book you love, or simply lying down for a few minutes of relaxation. Listen to what your body and mind need. - Practice Deep Breathing or Meditation
If you’re feeling stressed or anxious, mindfulness practices like deep breathing, meditation, or even gentle yoga can help you reset your mood. Even just 5 minutes can make a difference in how you feel. - Connect with a Friend or Family Member
Sometimes, we just need someone to talk to. Reach out to a friend or family member who can offer support and understanding. A casual chat or spending time together—without the pressures of expectations—can help ease your mood. - Give Yourself a Break
It’s easy to feel overwhelmed by all the things you should be doing like shopping, cleaning, preparing for the next holiday. But remember, it’s okay to take a break and not be constantly productive. Set realistic expectations for yourself and give yourself permission to relax without guilt. - Do Something Creative or Fun
Whether it’s colouring, baking, crafting, or watching a lighthearted movie, doing something that brings you joy can lift your spirits. It’s a good way to take a break from the busy world and tap into your creativity or find some playful enjoyment. - Focus on What You Can Control
Sometimes, focusing on small things you can control—like tidying up a space, organising your thoughts, or choosing how to react to something—can make a big difference in how empowered you feel. Feeling overwhelmed by the chaos of the world? Tackle one small thing at a time. - Get Enough Rest
When you’re running on empty, it’s hard to feel good. Lack of sleep can exacerbate low mood and stress. Make sure you’re getting enough rest—especially during the Winter season. If you’re feeling low, rest might be just the thing you need to do to recharge.
Final Thought: Low moods are natural, especially after Christmas and New Year which can bring a mix of emotions. It’s okay to feel down sometimes, and acknowledging that fact can help you move through it with more grace. By focusing on self-compassion and finding small moments of joy, you can counteract the negativity of the “Blue Month” and set yourself up for a positive Spring.
The Therapists at Iwood Health are always happy to help in each of our particular ways, to find out more about us why not take a look at our website
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