is it really the most depressing day of the year?
The 20th January 2025 has been dubbed Blue Monday,, allegedly the most depressing day of the year. But is it really and what can we do about it?
Where does Blue Monday come from?
The concept of Blue Monday was actually devised by a UK travel company in 2005 who claimed to use a formula to calculate the most depressing day of the year that took into account the weather, debt, monthly salary, time since Christmas, failure of New Year's resolutions, low motivational levels and the feeling of needing to take action. However, since no actual figures were ever provided and most of the "variables" are down to individual self-perception, the whole exercise is completely meaningless, although it probably secured the company behind it a few more holiday bookings.
All that being said, January is notoriously a challenging time of year for many of the factors mentioned above. The days are short, light levels and temperatures are low (in the Northern Hemisphere at least). Budgets are stretched as we limp towards payday. Our resolve is tested as we try to remain consistent with any new habits we are trying to create or let go of.
But! Let us remember that none of those factors in and of themselves make us depressed. As Shakespeare famously said: "There is nothing either good or bad, but thinking makes it so." It is our response to these factors that determines how we feel about them. And our response is something we can choose.
What is in our control
As with almost everything in life, the weather and when we get paid for example are out of our control. The only things within our control are our attitude, our attention and our behaviours. So how can we support ourselves to get through January well? What choices do we have?
Attitude
It might not feel like it sometimes, but our attitude is something that we can choose. Do we tell ourselves that January is miserable, that we're skint and it sucks, that we're overweight and lazy and we're rubbish at trying to do anything about it? Or do we tell ourselves that January is the perfect time to take a leaf out of Nature's book - get plenty of rest, pause, reflect and plan for the future? That creatively stretching our resources (that we're grateful to have) is an interesting challenge we can rise to meet? That we want to take better care of ourselves and we celebrate whatever efforts we are making and offer ourselves kindness for when we don't make choices that align with that? Do we remind ourselves that tomorrow is another day and we can just show up and try again then?
None of the above are facts. They are stories we can tell ourselves. But which feels better? Which is more supportive and helpful? We get to choose.
Attention
There is a difference between observation and perception. Pure observation is using our attention to notice with non-judgement and curiosity. Perception brings in thoughts, ideas and beliefs. The difference between the two and it's effect on us can be vast. Mindfulness is being attentive to the present moment with non-judgement. How we use our attention colours our experience of life.
Observation says: It is dark early and chilly.
Perception says: It is miserable.
Observation says: It's a long time until pay day. I need to prioritise where my money is going for the next two weeks.
Perception says: I'm skint and can't do what I want. It's not fair.
We can be mindful of whether we are observing our situation or perceiving it, and what that is doing to our emotions and subsequent behaviour. Then we have a choice.
Behaviour
Every day, every moment we get to choose what actions we can take. Sometimes there are constraints - like working hours and caring obligations for example. But within those constraints there is always choice. We can't magically change the season, the weather or our credit card bill. But we can choose to do activities that change our experience of those things. We can for example:
- Choose to get outside during daylight hours where possible for what sunlight and fresh air is available
- Go to bed early or have a lie in when possible
- Spend time with friends and family that light us up
- Take time to reflect on how we are, what we need, what our dreams are and how we might get closer to them
- Choose activities that energise or relax us or that bring us joy
- Create a budget and a plan for managing debt or saving up for a goal
- Ask for help and support if we need it
- Be kind to ourselves when we're struggling
- Remember that this too shall pass. After Winter comes the Spring. The only day we have to take care of is today.
What choices can you make today to live well?