Blue Monday, which typically falls on the third Monday of January, has gained notoriety as the year’s most depressing day. This concept, born out of post-holiday comedown, cold dark days, and the distant prospect of summer, resonates with many who struggle during this time. However, it’s essential to approach this day with a perspective that empowers rather than disheartens. Let’s dive into the origins of Blue Monday, dissect its validity, and discuss some practical tips to help you navigate and overcome the post-holiday blues.

What is Blue Monday?

“Blue Monday” is a term that traces back to 2005, coined by Dr. Cliff Arnall, a psychologist based in the UK. He devised a unique formula to pinpoint the gloomiest day of the year, factoring in elements like the prevailing weather conditions, the level of debt one is in, the time elapsed since Christmas, and individual motivation levels, to name a few. But how legit is it?

The Myth of Blue Monday

Despite the term’s popularity, it’s crucial to understand that “Blue Monday” holds no real scientific evidence. It was, in fact, a part of a marketing campaign by a travel company to encourage people to book holidays. The ‘formula’ created by Dr. Arnall, however enticing it might seem, is based on something other than any credible scientific metrics. It is mainly subjective, with variables like weather and debt levels that don’t have universally applicable units of measurement.

Psychological Factors and Perception

While it’s true that January can be challenging for many due to post-holiday blues, colder weather, and possible financial strains, it’s not accurate nor helpful to label a single day as the most depressing.

Also, the concept of Blue Monday can inadvertently trivialize chronic mental health issues like depression, which cannot be confined to a particular day or month. Further, the power of suggestion can play a role. Labeling a day as the most depressing might predispose people to interpret their experiences more negatively, perpetuating a self-fulfilling prophecy. It’s important to remember that feelings of sadness or low mood are valid, irrespective of the day or month, and seeking support when needed is crucial.

Post-Holiday Blues: A Real Phenomenon

Post-holiday blues, also known as holiday hangover, is a real phenomenon experienced by many people after significant holidays or vacations. It is characterized by many symptoms, including a general sense of sadness, lack of energy, difficulty concentrating, and feelings of disappointment. In some cases, people may also experience trouble sleeping, changes in appetite, or feelings of anxiety about the return to everyday routines.

Several factors can cause or trigger post-holiday blues. One of the most common is financial strain. The holidays often involve extra expenditures on gifts, travel, and festivities, which can lead to a financial hangover in the new year. The sudden return to routine can also contribute to the blues. After a period of relaxation and festivities, transitioning back to work or school can be challenging and may cause stress or anxiety.

Additionally, seasonal depression, also known as Seasonal Affective Disorder (SAD), can exacerbate post-holiday blues. SAD is a type of depression that occurs at the same time each year, usually in winter. Shorter daylight hours and less sunlight can lead to feelings of depression, low energy, and trouble with sleeping.

Understanding these causes and triggers can help individuals effectively anticipate and manage post-holiday blues. Recognizing these common and temporary feelings can provide solace and encourage proactive steps to mitigate their impact.

Managing Post-Holiday Blues

Overcoming the post-holiday blues involves proactive steps and strategies that focus on maintaining a positive outlook and consistent lifestyle. Here are some practical tips to help navigate through this challenging period:

Maintain a routine

After the disruption of the holiday season, returning to a regular sleeping, eating, and working routine can help restore a sense of normalcy and control.

Stay Active

Exercise releases endorphins, which are natural mood lifters. Incorporate some form of physical activity into your daily routine, whether it’s a walk around the block, a yoga session, or a full-blown workout at the gym.

Spend time outdoors

Exposure to natural light can help combat symptoms of Seasonal Affective Disorder. Try to spend time outside during daylight hours, even when it’s cold.

Plan something fun

Having an event or activity to look forward to can help alleviate the sense of emptiness that can come after the holidays. It could be as simple as a movie night, a dinner date, or a weekend getaway.

Practice self-care

Prioritize activities that promote well-being and relaxation. This could include reading a good book, taking a long bath, meditating, or pursuing a hobby you love.

Stay connected

Reach out to friends and family. Social interactions can provide a sense of belonging and support during difficult times.

Practice mindfulness

Mindfulness involves focusing on the present moment and accepting it without judgment. It can help manage stress and maintain perspective.

Remember, it’s normal to feel down after the holidays, and it’s okay to take time to adjust. However, if feelings of sadness persist or become overwhelming, it’s important to seek help from a mental health professional. There’s no need to navigate these feelings alone – support is available, and reaching out to a therapist near you is okay.

At Serene Health, we offer a range of behavioral health and mental health services to support people in their journey towards better well-being. We also offer flexible appointments through our Telehealth platform so you can speak to a therapist online from the comfort of your home. Call us at 844-737-3638 or visit to learn more about our services or book an appointment.

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