No, it’s not just you or Mercury in retrograde, there’s a reason you might be feeling miserable today of all days… Blue Monday, often touted as the saddest day of the year, has become a cultural phenomenon in recent times. We explore the origins of Blue Monday, and find out why it might be a particularly challenging day for people across the globe.

The Genesis of Blue Monday

The concept of Blue Monday was introduced by psychologist, Dr. Cliff Arnall, in 2005. Arnall devised a formula that considered various elements contributing to a collective feeling of melancholy. These factors included weather conditions, debt and motivational levels, time since Christmas, and time passed since having failed New Year’s resolutions.

According to Arnall’s formula, the third Monday in January is when these factors collectively converge, creating what he deemed the “perfect storm” of sadness.

Despite criticism of the scientific validity of the formula, Blue Monday has persisted in popular culture and has become an annual event for discussions around mental health. This year, Blue Monday is set to take place on Monday, 15 January 2024.

Why Blue Monday Feels So Blue

Here are some reasons we feel the scourge of Blue Mondays.

Weather Conditions

The third Monday in January tends to be characterised by cold weather, short days, and long nights in the Northern Hemisphere. Seasonal Affective Disorder (SAD), a type of depression that occurs at specific times of the year, may exacerbate feelings of sadness.

Those in the Southern Hemisphere can still enjoy the sunshine, with the summer season still in effect. That being said, Blue Monday is still a thing for many on this side of the world – possibly due to holiday blues, financial strain and other reasons…

Post-Holiday Blues

As people return to work and face the reality that their vacation is over, they tend to feel sad. When the joy of the festive season comes to an end, it leads to a stark contrast in the weeks that follow. The return to everyday routines – coupled with the end of holiday festivities and vacation – can contribute to a sense of disappointment for many.

Financial Strain

It’s called ‘Januworry’ for a reason folks! The aftermath of holiday spending and the impending arrival of credit card bills in January can lead to financial stress and add to the emotional burden many individuals experience at this time of year.

Try these Easy & Healthy Budget Meals this January

How to Beat the Blues

Blue Mondays can be pretty bleak, but there are some ways to turn it around.

Connect with Others

Social support is crucial during challenging times. Reach out to friends, family or colleagues for a chat or a coffee. Sharing your feelings can alleviate the sense of isolation.

Embrace Physical Activity

Exercise has proven benefits for mental health. Even a short walk outdoors can have a positive impact, especially if done during daylight hours.

Set Realistic Goals

Rather than focusing on grand resolutions, set achievable goals for the day or week. Celebrate small victories and avoid the pressure of unrealistic expectations.

Practice Self-Care

Take time for self-care activities that bring joy and relaxation. Whether it’s reading a book, taking a warm bath, meditating or fulfilling a hobby, prioritising self-care is vital.

Seek Professional Support

If feelings of sadness persist, consider reaching out to a mental health professional. They can provide guidance and support tailored to your individual needs.

Trouble sticking to New Year’s resolutions? Here’s how to break bad habits.