Battling Blue Monday – strategies to help you navigate this time of year

Falling on Monday 15th January this year, Blue Monday has been coined the “most difficult day of the year.” It’s believed to be a culmination of post-holiday blues, financial strain, gloomy weather and failed New Year’s resolutions.? However, we know that we can all have good days and bad days and that they are not for the calendar to decide.

If you experience this collective sense of low energy and motivation at this time or any then keep reading. We’ve rounded up some strategies to boost your mood and navigate through any period of the year when things may be challenging.

Prioritise self-care

Establishing a routine that includes sufficient sleep, regular exercise and a balanced diet can significantly impact your overall wellbeing. Taking time for yourself, whether it’s through meditation, a warm bath or a good book, can help alleviate stress and elevate your mood.

Set realistic goals

Instead of setting big New Year’s resolutions, consider setting small, achievable goals; breaking them down into manageable tasks can make them less overwhelming and more attainable. But New Year’s resolutions aren’t mandatory. You could consider choosing a word to focus on for the year, rather than setting a goal.

Connect with others

At this time of year, the Samaritans have turned Blue Monday into Brew Monday by encouraging us to start a conversation over a brew. Reach out and connect with family, friends, colleagues and loved ones. Any day can be a Brew Monday. It doesn’t matter if it’s a Monday morning or Saturday night, or if you’re drinking green tea, black coffee or orange juice. If you’re sharing a cuppa and listening, you’re doing it right.

Embrace the outdoors

The gloomy weather in January can contribute to a lack of motivation and energy. Combat this by spending time outdoors, even if it’s just for a short walk. Natural light and fresh air are proven to boost mood and alleviate lethargy.

Plan enjoyable activities

Schedule activities that bring joy and excitement. Whether it’s trying a new hobby, attending social events or planning a weekend getaway, having things to look forward to can lift your spirits and provide a positive focus. Consider joining clubs or groups that align with your interests.

Practice gratitude

Take time each day to reflect on the positive aspects of your life. Acknowledging the things you are thankful for can shift your perspective and cultivate a more positive mindset.

Seek professional support

If the January blues persist, consider seeking professional support. Our free, confidential helpline is there for everyone in print, paper, packaging, publishing and graphics, not only on Blue Monday but 24/7, 365 days a year. It offers a safe, confidential space for individuals to discuss their concerns with BACP-accredited counsellors who can provide guidance, practical advice and strategies to navigate through challenging emotions. Get in touch with us to find out more about the service and how you can offer this to your staff.