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It’s time to redefine the ‘most depressing day of the year' and turn it into one you look forward to (no, really)
Summary
1When is Blue Monday?
In 2025, Blue Monday falls on the 20th of January. But it’s important to know, the concept of Blue Monday is actually a myth…
2Why is it called Blue Monday?
The formula for this PR stunt was based on what’s most likely to contribute to low mood during this time of year…
3Is it really blue?
It’s only blue, if you let it be blue! Use Blue Monday as an opportunity to recharge your body and mind at home…
It's the Monday that rolls in like a bad hangover, minus the fun night out. The holidays are over, the weather’s grey and your New Year’s resolutions? Maybe they’ve already been filed under “good intentions”. But here’s the thing – it doesn’t have to be all doom and gloom. It’s just another day.
When is Blue Monday?
In 2025, Blue Monday falls on the 20th of January. But it’s important to know, the concept of Blue Monday is actually a myth and was coined in 2004 by a travel company to promote their winter deals. So, let’s flip the script, ditch the dread and find a way to make the third Monday of the year anything but miserable.
Why is it called Blue Monday?
The formula for this PR stunt was based on what’s most likely to contribute to low mood during this time of year. That included things like the weather, debt, come-down from Christmas, motivational levels and more.
Is it really blue?
It’s only blue, if you let it be blue! Use Blue Monday as an opportunity to recharge your body and mind at home.
Breathwork expert, Harriette Wight, says: “We can often spend our time thinking about what’s coming up and what has been, and spend little time in the present moment.” She suggests using your breathing to find “a moment to switch the brain’s focus, to see how our body is feeling and what it needs in that exact moment”.
So use this day to find glimmers of positivity, work on your breathing or focus on mediation.
How to feel more positive on Blue Monday
While Blue Monday hasn’t been scientifically proven, it can be difficult not to feel anything but blue on this day due to everyone talking about it. Remember, you’re allowed to feel how you feel but don’t let it consume your day.
Instead, look into acts of kindness and how they can support your mood during this time. Read about how the Scandi’s cope with short days by making morning’s sacred and focusing on the daylight hours.
You can feel less blue if you remember:
- it’s a myth – there are no scientific studies to say that Blue Monday is actually blue1
- we all have good and bad days – everybody’s situations are different, so it’s impossible for all of us to feel exactly the same way on one particular day
- it’s a good opportunity to check in on our mental health – rather than automatically thinking you feel blue on Blue Monday, reflect on your mental wellbeing and continue to do it all year round. Try looking at how habit stacking might be useful
- talk to your loved ones – this is really useful for protecting our mental health. You know how the saying goes: sometimes a problem shared can be a problem halved
Five ways to beat the blues
- Focus on the good things that are happening in your life and try not to be dominated by things that may have gone wrong or aren’t going your way
- Be grateful for what you have – this will help you focus on the positive things taking place all around you, no matter how small
- Try to smile and laugh more. A study, fittingly called The Laughter Prescription,3 found that the physical act of laughing, even without humour, could help relieve depression, stress and anxiety
- Use positive affirmations by trying to start every day with a positive thought, saying, memory or quote that sets you up for the best possible start. Don’t forget to keep reminding yourself of it throughout the day, too
- Keep moving – one that we hear all the time but it really does help. Research worldwide4 has found the benefits exercise has on supporting mental health. See how you can tailor your exercise routine to your menstrual cycle
The final say
No matter how you’re feeling, there’s always help out there.
If you’re struggling to cope, speak to your GP. The services below are also free and available 24/7 in the UK:
- call the Samaritans helpline on 116 123
- text SHOUT to 85258
- for urgent medical advice, call the NHS on 111
- in an emergency, or if you or someone else is in danger, call 999
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Pettengill GN. An experimental study of the “blue-monday” hypothesis. The Journal of Socio-Economics. 1993 Dec;22(3):241–57.
- Louie D, Brook K, Frates E. The Laughter Prescription. American Journal of Lifestyle Medicine [Internet]. 2016 Jun 23;10(4):262–7. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/
- Mahindru A, Patil P, Agrawal V. Role of Physical Activity on Mental Health and Well-Being: a Review. Cureus [Internet]. 2023 Jan 7;15(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/
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