January 19 is popularly referred to as the saddest day of the year, also known as Blue Monday. While there is no scientific evidence to prove that this particular day is sadder than others, it can still be challenging for many people.
Blue Monday: What does the term mean?
Coined by psychologist Cliff Arnall in 2005, the term “Blue Monday” has a specific background. It was originally proposed for the UK travel company Sky Travel as part of a campaign to promote winter holidays.
The idea behind choosing the third Monday of the year was based on a formula that combined factors such as weather conditions, levels of debt, time elapsed since Christmas, motivation levels, and the period since New Year’s resolutions were made.
Why is Blue Monday considered a gloomy day?
Many people experience this day as a short-term seasonal dip in mood and energy, often linked to the coldest and darkest period of the year. Others describe it as one of the saddest days due to several factors, including the distance from Christmas, rising debt levels, and the tendency to abandon New Year’s resolutions.
How does Blue Monday add to mental health challenges?
Blue Monday is often associated with Seasonal Affective Disorder (SAD), a type of depression linked to seasonal changes. During winter, people may feel less cheerful and more lethargic, a condition commonly driven by longer dark hours, harsh weather, and fewer outdoor activities.
These symptoms usually begin in late autumn and fade as sunnier days return in spring. Individuals suffering from SAD often experience persistent low moods, difficulty concentrating and sleeping, and a loss of interest in activities they once enjoyed.
Although the exact cause of SAD remains unknown, experts link it to reduced exposure to sunlight, which can affect natural chemicals in the body such as serotonin and melatonin, both of which regulate mood and energy levels.
How to overcome mental health challenges on Blue Monday?
A person experiencing low mood on Blue Monday can manage it by practising self-care. Here are some helpful steps:
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Engage in regular exercise
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Get exposure to sunlight
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Maintain a good sleep routine
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Connect with family and friends
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Surround yourself with positivity
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Manage stress levels effectively
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Seek counselling or talking therapies
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Use antidepressant medication, if prescribed by a professional
If you know someone who is struggling with mental health issues, encourage them to visit a nearby mental health professional or contact a qualified specialist for support.
