Blue Monday 2021 – the January Blues
I have always found January a hard month. I don’t especially like winter, I’m more of a sunshine lover and the short days and dark nights reduce my energy levels. I love the run-up to Christmas with all the planning, shopping for gifts, the decorations and lights as well as the Christmas markets and mulled wine. However once that is all over there is not so much distraction in the cold months.
And I know I’m not alone. I’ve been supporting people for over 30 years now and have seen first hand how many people’s mood dips at the beginning of the year. They feel the January Blues. So widespread is this feeling, that there is actually a day in January called Blue Monday.
What is Blue Monday?
Blue Monday is the 3rd Monday in January and is deemed the most depressing day of the year.
Why is it called Blue Monday?
There is actually no scientific basis for this date. It was created in 2005 by Dr Cliff Arnell for a marketing campaign for Sky Travel. Dr Arnell states that he did not want to make it a depressing day but instead wanted to use it to inspire and motivate people to take charge of their lives.
Why is Blue Monday the saddest day of the year?
Dr Arnell took several factors such as the weather, the length of time after Christmas, and debt and created a formula that concluded the 3rd Monday in January is the most depressing day of the year.
I do believe there is some merit to this with many people affected by these factors and add to this the pandemic in 2020 that is carrying over in to 2021 as well as the many events happening around the world, we are seeing a rise in people reporting stress, anxiety and depression. Statistics in the US show that the number of people reporting feeling anxious and depressed has tripled. I also see a rise in the number of people seeking support in January and February.
How Do I Overcome Blue Monday?
The good news is that we can pre-empt Blue Monday and be prepared for the day (and the month) in order to reduce our stress levels and increase our positive mindset.
We had a super discussion in the Happiness Club this week and I’ve incorporated all the suggestions here to give you 30 tips you can start right now.
1. Understand the reasons
Just understanding the reasons behind why you feel low in mood or stressed out this month can help to reassure us that it’s ok to be ok.
2. Talk to yourself with kindness
With this knowledge, talk to yourself with kindness, compassion and understanding as you would with a friend. Struggling with negative self-talk? Join my next 21 Day Self Compassion Journey and learn how to change this fast in only 5 minutes per day.
3. Be in nature
When it is safe and permissible, spending some time outdoors helps improve our mood. And if you can’t go outdoors, bring more plants or bunches of flowers into your home. Plants make us calmer and more relaxed.
4. Sleep
Make sure you are getting adequate sleep. Our bodies require time to rest and repair and poor sleep is linked to anxiety and depression.
5. Exercise
Even just 10 minutes per day is proven to reduce stress, anxiety and depression.
6. Eat Healthily
We can often crave comfort food or caffeine or alcohol. Eat in moderation and nurture your body. Caffeine can exacerbate anxiety.
7. Keep hydrated
Make sure you are drinking plenty of water. Keeping hydrated is linked to lower risks of depression and anxiety.
8. Time with friends and family
The isolation and reduced contact arising from lockdown restrictions mean that it is essential to ensure time is planned to talk to people in your support network. Plan a virtual coffee, a girls’ night or even a movie night online.
9. Burn essential oils
Orange, lemon, lime, and bergamot can all improve our mood and Lavender, Geranium and Frankincense can calm and relax us.
10. Time with friends and family
The isolation and reduced contact arising from lockdown restrictions mean that it is essential to ensure time is planned to talk to people in your support network. Plan a virtual coffee, a girls’ night or even a movie night online.
11. Practice self care
Build in time to pamper yourself.
12. Listen to podcasts
Listen to inspiring podcasts.
13. Read self-development books
Read motivational / self development books.
14. Read fiction
Read fiction and escape into another world. Bibliotherapy studies have shown that reading for pleasure for 30 minutes a day reduces anxiety.
Reduce social media and limit time spend on the news. Also make sure you read any news from reputable sources.
16. Choose your TV
Instead, watch something funny. Your favourite TV series, a comedy show or sketch. Build laughter into your day.
17. Positive body language
Adopt positive body language to improve your mood.
18. Practice gratitude
Just 2-3 minutes per day strengthen neural pathways and keeps us focused on the positive.
19. Acts of kindness
Being kind makes us feel happier.
20. Routine
Maintain a daily routine.
21. Dance
Just Dance!
22. Music
Listen to music.
23. Release your inner child
Release your inner child. Have fun, be silly, jump in the snow, let go.
24. Meditation
Only 2 minutes per day can have an affect on our stress levels. Download your free 2 minutes guided breathing meditation designed to reduce stress and overwhelm
25. Hygge
Make your home environment cosy and welcoming, especially if you are spending a lot of time indoors.
26. Use natural daylight
Let there be light. Use natural daylight bulbs, lots of lighting on dark days or a sunrise alarm clock.
27. Set boundaries
Take care of yourself by setting boundaries. Say no to anything you don’t want to do. Finish work on time.
28. Journaling
Writing down and expressing your thoughts helps to de-stress and calm our minds. Don’t like writing? Consider recording an audio or video journal.
29. Embrace ‘wintering’
It’s ok to have less energy and be less active in the winter.
30. Clothes
Wear bright clothes.
Conclusion
Bonus tip: if you liked the other 30 tips, then join my Happiness Club for inspiration and support! Join us every Monday for the live online International Women’s Happiness Club: register to the newsletter to be notified.
What tips will you use to beat the January blues? Leave your comment below.
Happiness Evangelist, Life Coach, Best-Selling Author and Speaker with over 30 years of experience, helping you to live a happy and fulfilling life.
Discover and live to your true potential. Live the life you desire!
