Understanding Blue Monday and Tackling the Winter Blues
Today marks not only Inauguration Day and Martin Luther King Jr. Day but also Blue Monday, often dubbed the most depressing day of the year. With cold weather, dark skies, Christmas behind us, and an already eventful start to 2025, it’s no wonder many feel down. If you’re feeling low today, it’s not just you—there’s a reason behind it.
To delve deeper into Blue Monday and explore ways to combat the winter blues, I spoke with Joy Parrish, a licensed professional counselor, workplace burnout expert, and senior therapy manager at Headspace, a mental health company.
### What is Blue Monday?
Blue Monday is widely regarded as the most depressing day of the year, typically falling on the third Monday of January. The concept originated from a U.K. travel company’s marketing campaign, which used a formula incorporating factors like weather, debt, motivation, and time since the holidays to pinpoint the date.
The pressures of New Year’s resolutions, high stress, low winter productivity, waiting for payday, and the need to appear energized at work all contribute to Blue Monday’s reputation. However, there’s a silver lining: Blue Monday isn’t scientifically proven.
“Many experts dismiss the idea as pseudoscience, arguing that there’s no empirical evidence to support the claim that this day is inherently more depressing than others,” Parrish explained. “It’s often seen as a publicity stunt.”
### Maintaining Mental Health on Blue Monday
While Blue Monday lacks scientific backing, it serves as a reminder to check in on your mental health, especially during the challenging winter months.
“It’s important to address the effects of Blue Monday or a generally unproductive and depressing January because this period can have a ripple effect on individual wellbeing, team morale, and organizational productivity,” Parrish emphasized.
A prolonged sense of sadness or lack of motivation can lead to burnout, increased stress, and even clinical depression. For managers, low energy among team members can spread, affecting collaboration and communication, and ultimately, business outcomes.
### 7 Self-Care Tips to Get Through Blue Monday
If you’re struggling, especially today, Parrish offers seven self-care tips to help you navigate the winter blues:
1. **Ditch Unrealistic Resolutions**: Avoid setting unattainable goals. Focus on one meaningful, sustainable change and celebrate small wins. Progress can be messy but worthwhile.
2. **Audit Your Time and Energy**: Overcommitment leads to burnout. Track your activities for a week, identify draining tasks, and consider delegating or saying no. Set clear boundaries to protect your energy.
3. **Plan Joy on Purpose**: Happiness often requires planning. Schedule small, joyful activities weekly, like lunch with friends, a creative hobby, or unplugging for an afternoon. Treat this time as non-negotiable.
4. **Be Your Own Coach**: Challenge negative thoughts as they arise. Replace “I’m so behind” with “I’m taking steps forward.”
5. **Grace Your Digital Space**: Reduce stress by unfollowing social media accounts that make you feel inadequate, using “Do Not Disturb” mode, and setting boundaries on digital engagement.
6. **Move Your Body Without Pressure**: Physical activity reduces stress. You don’t need a perfect workout—dance, take a walk, or stretch at your desk. Consistent movement boosts mood.
7. **Build a Burnout Survival Kit**: Prepare for tough days by creating a kit with comforting items like uplifting playlists, favorite snacks, funny books, handwritten notes, and a list of supportive friends.
### Supporting Your Team Through Blue Monday
Parrish also shares five strategies for managers to support their teams and boost mental health year-round:
1. **Prioritize Mental Health**: Offer resources like counseling, workshops, or mental health days.
2. **Celebrate Achievements**: Recognize individual and team contributions to company goals and culture.
3. **Set Realistic Goals**: Break large tasks into manageable milestones to maintain focus and motivation.
4. **Encourage Work-Life Balance**: Promote breaks, walking meetings, physical activity, and time off. Lead by example.
5. **Foster Positivity**: Organize team-building activities and create opportunities for meaningful connections during work hours.
By taking proactive steps, you can combat the winter blues and support both your own mental health and that of your team.