When Christmas is over and the New Year celebrations are out of the way, people often throw the term ‘January Blues’ around, and since 2004, the third Monday in January has been dubbed ‘Blue Monday’.
The concept of Blue Monday was created by psychologist Cliff Arnall, based on a formula that takes into account a number of factors that can contribute to a low mood, including bad weather, debt, month salary, time since Christmas, time since failing new year’s resolutions, low motivational levels and the feeling of a need to take action.
However, the theory behind Blue Monday is simply pseudoscience, and has been refuted by Cliff Arnall himself. The truth is that the formula was originally created to help promote winter deals for travel firm, Sky Travel. Despite this, there is no denying that January can be a difficult time for many people, and the above factors certainly contribute.
Here are some suggestions for actions you can take that may make you feel better, in spite of Blue Monday:
Try to smile
It may sound silly but smiling can help you feel better. As you smile, you release feel-good chemicals into your brain. As a result, your blood pressure can lower and it’s easier for your body to relax and help you feel better.
If you smile at others, you can also help them to feel better, as smiling is contagious.
Make the most of natural light
Natural light provides your body with vitamin D, triggers endorphins and helps to stabilise your serotonin levels, both of which are mood-boosting hormones. Aim to get outside for at least ten minutes.
Get your vitamins
On cloudy winter days, it can be difficult for your body to make vitamin D as the sun’s rays are weaker. However, you can get your vitamin D from your diet; foods such as oily fish like trout, salmon and mackerel, as well as egg yolks and mushrooms, are important sources of vitamin D, which helps our immune system.
Oily fish also contains omega-3 fats that are important for healthy brain function.
Keep your goals manageable
It’s quite common for people to set themselves up for new year’s resolution failure by setting unmanageable goals. Trying to make too many changes at once, for example, introducing a new exercise regime, diet plan, meditation, alongside work, and other personal development such as reading can be exhausting.
Staying focused on few tasks at a time makes it easier to stay focused and be more successful with your goals.
Get some aerobic exercise
Exercise is not only important for your physical health; it also helps to boost endorphins and leave you feeling happier and more relaxed. Why not mix exercise with spending time outside?
Focus on things you are grateful for
It can be a positive step to spend time thinking about the things you are most grateful for. Focus on the things you already have, what you have achieved, and the people in your life that you are grateful for.
Counselling and Therapy
If you or a loved one are having a difficult time beyond Blue Monday and January Blues, it’s important to distinguish seasonal affective disorder or reactive sadness from clinical depression. When you are suffering from clinical depression, every day can feel bleak. Symptoms can include lethargy, low motivation, low self-esteem, anxiety, trouble sleeping, trouble concentrating, loss of appetite, loss of sex drive, and even physical aches and pains.
Counselling and therapies such as Cognitive Behaviour Therapy, EMDR and person centred counselling can be a great help in times of personal difficulties and depressive illness. It can be hard to talk, but we provide a safe, non-judgmental and confidential space.
At Fiona Passey Osteopaths, Billy-Anne Hambleton is a RMN/BABCP accreddited Cognitive Behaviour Therapist and EMDR Europe accredited practitioner. Her areas of expertise include treating clients with severe anxiety and self-esteem problems.
Danielle Slammon is a person centred counsellor, with the aim to help patients to fulfil their potential by helping them to self-heal and experience personal growth.
To seek help, you can contact us here, and we will get back to you as soon as possible.
