Blue Monday - Tips & Hints

Healthy View

Written by Mary Keogh, Registered Psychotherapist, Adelaide Health Clinic 

What is Blue Monday? 

Okay, let’s get real! Blue Monday is a term that’s often claimed to be the ‘most depressing day of the year’. It is usually the 3rd Monday of January (in 2025 that was this past Monday, January 20th). 

The term Blue Monday became popular because of a marketing campaign by a UK travel company in the mid-2000s. The idea is that a mix of post-holiday blues, cold weather (in the Northern Hemisphere), failed New Year’s resolutions, and credit card debt from the holidays can create a perfect storm of gloom. The science behind ‘Blue Monday’ is shaky at best, the feelings it represents are relatable to us all, however. January can feel long, dark, and kind of blah.

To assist us all in managing the day like a pro this year, here are some easy tips: 

• Start your day with a mood boost - Think play your favourite playlist or a few happy songs, enjoy your preferred hot drink or breakfast. 

• Get some fresh air - Layer up if it is cold, let’s be honest, we are in Ontario, it probably will be. Even a walk around the block would be good. Natural light and movement can give your mood a much-needed lift. 

• Connect early in the day with people who make you feel good - A friend, partner, or work mate who makes you smile. 

• Be kind and gentle with yourself if needed - You don’t have to take on everything today. Do your ‘absolute have to’s and leave the ‘can be done tomorrow’s until tomorrow. It’s okay! (I give you permission) 

• Move your body - A workout, or dancing around your living room, will get your blood flowing and will help release ‘happy chemicals’ (dopamine, serotonin, and oxytocin). 

• Plan something fun for the end of day - A light at the end of the tunnel works wonders. Plan to watch a favourite comedy show, movie, or connect with friends in the evening if that helps. Anticipation = happiness in disguise.  

• Limit social media - Scrolling through everyone else’s highlight reels can make things worse. Take a break and focus on your own reality. 

• Laugh at the absurdity - Blue Monday is just another day. If anything, laugh about how society collectively decided to moan together. Misery loves company, but humour loves it more. 

Blue Monday may be a bit of a myth, but if you are feeling down, I hope these tips and hints help. And remember, every Monday is a chance to reset. We can begin again (and again).  

About the Author

Mary Keogh is a Registered Psychotherapist who practices at the Adelaide Health Clinic. She sees individuals aged 18 and older in her practice.  

Through therapy, clients can achieve positive changes re: negative thought patterns and core beliefs, capacity to express and regulate emotions, transformations in behaviour patterns, positive shifts in relationship dynamics, healing and peaceable reconciliation of past memories and experiences (as far back as childhood), positive shifts in self-perception, self-esteem, and how one relates to self and others. 

Want to know more about how psychotherapy can assist your mental health?

Book a 15-minute complimentary consultation with Mary Keogh and let's get you thriving this year!