15 Jan Blue Monday… ?

Since 2004, the third Monday in January has often been referred to as ‘Blue Monday’ – supposedly the day on which we feel at our lowest point in the year.  The concept is based on a mathematical formula reportedly created by psychologist Cliff Arnall for a travel company, which measures the collective impact of numerous stress factors on our mood and emotions. These include the weather, debt level, salary, time since Christmas, time since failing at New Year’s resolutions and motivation levels.

However, we should remember that the driving force behind the idea of Blue Monday was for the travel company to sell more holidays – I mean, what could be more attractive on a chilly, bleak January day than the dream of a warm sunshine break?

Still, while Blue Monday has not been scientifically proven, January can feel like a struggle to get through, especially in the current climate.  So what can we do to help ourselves feel a little better?

Here’s a few ideas to consider:

Think about the little things in your day that have been good. It doesn’t have to be anything major – it could be appreciating a nice cup of tea, something that made you laugh, an act of kindness, giving or receiving a compliment, spending time with a pet, watching your favourite TV programme or dancing round the kitchen to a great track.

Move your body if you can. Physical activity improves our focus and concentration, helps to balance our emotions and reduce anxiety or depression.  It doesn’t have to be vigorous exercise – taking a walk, using the stairs, doing housework/cleaning or gardening all count.

Go outdoors. Being in nature – whether it’s the local park, a garden, or some other green space – can help to relieve stress and anxiety, improve our mood and boost feelings of well-being.

Connect with other people. Socialising and other positive interactions can make us feel happier, reduce stress and decrease anxiety.  Even a little chat with someone in a queue at the supermarket can have a positive effect on our mood.

Limit the amount of news you consume! Media news coverage can contribute to feelings of overwhelm, negativity and powerlessness.  Personally, I tune in briefly to get the main headlines once a day and leave it at that.

Focus on the things that you’re grateful for, however small. This is because whatever we place our attention on, expands – that is, we will see and experience more of it.  When we understand that focusing on the negative aspects of life actually encourages our brain to notice more and more things to feel bad about, it makes sense to concentrate on what makes us grateful.