Blue Monday: Why the myth shouldn’t dictate our mood

Blue Monday: Myth? Or the most depressing day of the year?

Every year, as the festive glow fades and January settles in, we are hit with the term Blue Monday, the third Monday in January, touted as the most depressing day of the year. But where does this idea come from, and should we really be letting a date in the calendar dictate our mood? As a nutritional therapist and year-round outdoor swimmer, I believe in embracing how we feel with kindness and curiosity, rather than falling victim to marketing gimmicks that tell us we should feel a certain way.

In this blog, I’ll explore why Blue Monday is more of a marketing ploy than a psychological truth, why it’s OK to feel however you feel on any given day, and some simple, nourishing ways to support yourself if you are feeling low.

The Truth About Blue Monday

The idea of Blue Monday originated in 2005, when a travel company worked with a psychologist to calculate the most depressing day of the year. Their formula considered factors like post-holiday debt, low motivation, dreary weather, and abandoned New Year’s resolutions. But here’s the thing - there is no scientific basis for this.

Mood isn’t dictated by a single date; it’s influenced by countless personal, environmental, and biological factors. And yet, every year, brands use Blue Monday as a way to push holiday or other product deals, subtly reinforcing the idea that we should be feeling down and that booking a trip or buying more stuff might be the way to fix it.

But the truth is, emotions are complex. Some people may feel low in January, while others might feel hopeful for the year ahead. Others may not notice a difference at all. And that’s OK.

Embracing How You Feel - Without Pressure

One of the most harmful aspects of Blue Monday is the suggestion that we are supposed to feel miserable. It takes away our agency and imposes an external expectation onto our emotions. If we feel fine, we might wonder if we should feel worse. If we do feel low, we might assume we’re just another victim of Blue Monday, rather than exploring what’s really going on.

Instead of letting marketing messages dictate how we feel, let’s practice a more compassionate, accepting approach:

• Acknowledge your emotions without judgment. It’s okay to feel happy, sad, anxious, or anything in between.

• Check in with yourself. Are you feeling down because of external messages, or is something else at play? Hormone shifts, gut health and its links to the brain and mood, plus a good dollop of stress are all things I see in my clinical practice.

• Ditch the ‘shoulds’. You don’t have to force yourself into positivity, nor do you have to sink into sadness because a marketing campaign says so.

When we stop trying to fit into external narratives about our mood, we can create space for authentic self-care.

Simple Ways to Support Yourself This January

If you’re feeling a bit sluggish or low this month (Blue Monday or not!), there are plenty of small, joyful ways to nurture your well-being. Here are some of my favourites, rooted in kindness, fun, and nourishing lifestyle choices:

1. Take to Water

As a keen outdoor swimmer for many years now, I can’t recommend the benefits of cold water enough. Even just a quick dip can boost circulation, increase endorphins, and give you an incredible post-swim high. I wouldn’t recommend starting now in the sea or river, as the temperatures are brutal and dangerous to the uninitiated, unless you are with someone who really knows what they are doing and can look after you. Cold water lidos are great for this; one of my locals, Buckfastleigh outdoor pool, offers lifeguarded and peer support, and I am forever grateful for them assisting me on my way to happy cold dips.

Gradually turning the shower down to cold and having a 20-30 second blast at the end of your usual warm one can be a great way to boost those endorphins without much risk.

If you’re not up for braving the cold, a warm bath if you have one can be just as soothing.

Water has an incredible way of embracing us and shifting our mindset, whether it’s a chilly shock or the warmth of a comforting soak.

2. Add Little Nutritional Boosts, Without Pressure

January is often filled with unhelpful diet challenges, with too many numbers to count and targets to hit, which can induce feelings of failure. But joyful nutrition is about gentle, subtle shifts and additions.

Rather than focusing on making drastic changes all at once, think about what simple extras you can easily include in your food choices to help you feel good. An extra mug of warming vegetable soup or a colourful winter salad now and again, making a new recipe you’ve been meaning to try for ages; little steps, taken one at a time, nourish both body and mind without too much pressure. And yes, include a little cake, if that’s what brings you joy!

3. Move in a Way That Feels Good

Exercise doesn’t have to be punishment for December’s indulgence. Movement should be something that brings you energy and happiness.

Whether it’s swimming, dancing around your kitchen (another personal favourite, along with hula-hooping - just me?!), stretching on a yoga mat or just in your chair if you are less mobile, or taking a slow winter walk, find ways to move that feel like a gift to your body, not a chore (consult your GP before any new activity, if you have a known health condition, risk or injury).

4. Seek Out Natural Light

Shorter days can impact mood, especially for those affected by seasonal affective disorder (SAD). Getting outside in natural daylight, even for 10 minutes, can help regulate your circadian rhythm and boost serotonin levels. If it’s grey and gloomy, a light therapy lamp can be a great addition to your morning routine.

5. Connect with Others

Loneliness can feel more acute in the post-holiday lull. Reach out to a friend for a chat, plan a cosy get-together, or connect with a local community group.

If you’re a fellow outdoor swimmer, join a group dip; there’s something magical about the shared joy of swimming in cold water with others; it’s also a real leveller. No one cares what you do, they just care how you are. I’ve had some of the biggest belly-laughs and profound conversations whilst bobbing about in the brine.

6. Embrace Rest, Without Guilt

If your energy is low, honour it. January doesn’t have to be about relentless productivity.

Allow yourself to rest, whether that means extra sleep, curling up with a book, or simply giving yourself permission to slow down.

Kindness Over Consumerism

Blue Monday may have started as a marketing tool, but we don’t have to buy into it, literally or figuratively. Instead of letting brands tell us how to feel, we can choose to approach this time of year with self-compassion, curiosity, and joyful practices that truly support our well-being.

However you’re feeling this January, know that it’s valid. Sometimes, the best thing we can do is step outside, take a deep breath, move in a way that feels good, and nourish ourselves with kindness. Even the coldest of days can bring us joy.

Get in touch if you’d like tailored support with your health this year.

PS: There is a big difference between feeling low now and again and longer-term depression and/or feeling like there is no hope. If you have thoughts of despair or self-harm, please do one thing, right now. Talk to one person; a trusted friend or family member, your GP, or someone ready and waiting to hear and support you, like the Samaritans (their number is 116 123). If you don’t feel able to speak out loud, SHOUT offer text support on 85258 and CALM have a webchat service www.thecalmzone.net/get-support. There is a way forward; reach out.