Understanding Blue Monday: A Misleading Concept and the Realities of Depression

Blue Monday, often referred to as "the most depressing day of the year," falls on the third Monday of every January. While this day has garnered attention over the years, it is important to understand that there is no scientific basis for this claim. In fact, Blue Monday was originally a marketing tactic devised by the travel industry to encourage people in the West to escape to sunnier climates during the winter months.

Despite this, the concept of #BlueMonday is widely discussed, with pseudo-scientists pointing to factors such as poor weather, limited daylight, and financial pressures at the start of the year as causes for low mood. While it is true that seasonal changes can affect mood, it is crucial to recognise that depression is not simply a transient state that can be "shaken off" with the arrival of brighter weather or a change in circumstances.

Depression is a clinically diagnosable mental health condition, and it can affect anyone at any time of the year, not just on a specific day. People who experience depression often face many "blue" days, which can persist for weeks, months, or longer. This reality minimises the importance of marketing-driven days like Blue Monday, which fail to capture the true nature of the condition.

Blue Monday may be an opportunity to raise awareness about mental health, but we must take care not to trivialise depression by reducing it to a single day of the year. Instead, it is crucial that we educate ourselves and others about the signs of depression and how we can take action to support those who are struggling.

Recognising the Signs of Depression

Depression manifests in various ways, and recognising its signs is the first step towards providing support. Some common signs include:

• Physical changes: These may include changes in sleep patterns, appetite, and extreme tiredness.
• Negative thoughts: A person experiencing depression may struggle with concentration and have negative, self-critical thoughts. Thinking can become slower and more difficult.
• Social withdrawal: People with depression may isolate themselves, avoiding social interactions and activities they once enjoyed.
• Self-destructive behaviours: In some cases, people may resort to harmful coping mechanisms, such as self-harm, substance misuse, comfort eating, or engaging in excessive online activity, gambling, or other escape behaviours.
• Emotional signs: Depression often leads to feelings of sadness, numbness, or hopelessness, and can increase the risk of suicidal thoughts or behaviours.

It is essential to remember that depression is a serious condition that should be diagnosed by a healthcare professional. If someone you know is experiencing any of these symptoms, it is crucial to approach the situation with empathy and encourage them to seek professional help.

Steps for Managing Depression

While clinical support is vital, there are also practical steps individuals can take to manage their mental health. Some strategies include:

• Keep track of negative thoughts: Writing down and sharing negative thoughts with a trusted friend or therapist can help create a more balanced perspective.
• Maintain a routine: Regular meals, sleep, and self-care activities are essential in managing mental health. A consistent routine can help reduce feelings of chaos and provide structure.
• Engage in uplifting activities: Finding activities that bring joy or offer a sense of achievement can help improve mood and motivation.

If depression is affecting day-to-day activities, it is important to seek a professional diagnosis and support. Sometimes, medication or psychological therapy may be necessary to help individuals feel better. Addressing self-harm or other harmful behaviours is also essential for long-term recovery.

Resources to Support Mental Health

At stem4, we understand how challenging it can be to manage depression. We offer resources to help individuals build better mental health habits and access professional support. Our Move Mood app is grounded in evidence-based behavioural therapy to help lift mood by increasing motivation and activating positive behaviours.

Additionally, our Calm Harm app uses Dialectical Behaviour Therapy (DBT) techniques to assist those managing the urge to self-harm.

It is important to note that while tools like Move Mood and Calm Harm are helpful, they do not replace professional assessment and support. If you or someone you know is experiencing suicidal thoughts or behaviours, please seek help immediately by contacting a healthcare professional, your GP, The Samaritans (116 123), or other emergency services.

Moving Forward

While Blue Monday may get attention, let us remember that depression is a real, ongoing struggle that affects millions of people every day. By raising awareness, supporting each other, and taking care of our mental health, we can help break the stigma around mental illness and create a more supportive environment for everyone. Let us use this day as a reminder that mental health matters every day of the year.