Every time I hear the words Blue Monday my mind goes to the song Blue Monday by the band New Order, the lyrics are kind of fitting too, “How does it feel to treat me like you do?”
If you live in parts of the United States January is a very dreary, dark, COLD, gray month. Not much sunshine. The older I get the more the post holiday blues and seasonal affective disorder get to me. Which I find weird because I love my jobs, my life, my career, my kids, my family so I find it weird to find January and February to be so down and in a funk.
As the holiday festivities fade away and the winter months settle in, many people find themselves facing what’s often dubbed as “Blue Monday.” This day, typically observed on the third Monday of January, is considered by some to be the most depressing day of the year. British psychologist Dr. Cliff Arnall introduced this word in 2005. He took into account factors like weather, debt levels, time since Christmas and the holidays, time since failing at your New Year’s goals and resolutions, low motivation levels, and feeling the need to take action. While the concept of Blue Monday is subjective, the winter blues and post-holiday lull can take a toll on one’s mood.
Here are some tips to help you navigate Blue Monday and inject positivity into the day.
1. Acknowledge and Accept Feelings:
It’s important to recognize that feeling a bit down on Blue Monday (January and February) is not uncommon. Acknowledge your emotions without judgment, and understand that it’s okay to have challenging days. This self-awareness can be the first step towards managing your mood.
2. Brighten Your Surroundings:
Combat the gloominess by brightening up your surroundings. Open curtains to let in natural light, add vibrant colors to your workspace or home, and consider using light therapy lamps to mimic sunlight, which can positively impact your mood.
3. Connect with Others:
Loneliness can contribute to feelings of sadness. Reach out to friends, family, or colleagues for a chat, whether in person or virtually. Social connections play a crucial role in boosting spirits, especially during challenging times. Grab lunch, coffee, happy hour, go for a workout with a friend, etc.
4. Plan Enjoyable Activities:
Counteract the monotony of Blue Monday by planning activities you enjoy. Whether it’s a favorite hobby, a movie night, or trying out a new recipe, having something to look forward to can elevate your mood and break up the routine.
5. Practice Mindfulness:
Engage in mindfulness or meditation to center yourself and manage stress. Simple breathing exercises or guided meditations can help bring a sense of calmness, allowing you to navigate the day with greater ease.
6. Physical Activity:
Exercise is a powerful mood enhancer. Even a short walk, some stretching, or a quick workout can release endorphins, the body’s natural mood lifters. Incorporate physical activity into your day to help combat the blues.
7. Set Realistic Goals:
Instead of overwhelming yourself with tasks, set small and achievable goals for the day. Celebrate your accomplishments, no matter how minor, to create a positive sense of productivity.
8. Treat Yourself with Kindness:
Practice self-compassion on Blue Monday and all of January. Be kind to yourself and acknowledge that everyone has challenging days. Treat yourself to small comforts, whether it’s your favorite snack, a warm beverage, or a moment of relaxation.
It is crucial to recognize that not everyone will experience this, some might be significantly affected by Blue Monday or January SAD and need to reach out to professionals, and others can take my suggestions and feel better.
People’s emotional well-being is influenced by various factors beyond a specific day, and maintaining a positive mindset, engaging support when needed can help mitigate any negative affects on mood and motivation.
Nikki Lanigan
Nikki Lanigan is a yoga, HIIT, and Barre instructor, she is also a Holistic Health Coach through Institute of Integrative Nutrition. Nikki is trained in Yoga Shred, Yoga Psychology, meditation, chakra balancing, and EFT/Tapping. She has done trainings with Sadie Nardini and Ashley Turner. She got her 200 hour yoga teacher training in 2017 at the Carrie Treister School Of Yoga. Nikki takes a holistic view of health, helping her students and clients reach a place of self-love not just through movement, but with mindset and lifestyle guidance as well. Nikki is also show prep writer for The McVay Media Show Prep and host of the podcast Fit, Fun, and Frazzled. Connect with Nikki on Instagram. www.instagram.com/nikkilanigan.yogaandwellness www.instagram.com/fitfunandfrazzledpodcast
