Blue Monday… the so-called most depressing day of the year… lands on the third Monday of January. The term was coined back in 2004 by a psychologist working with a travel company, using a formula that combined gloomy weather, post-holiday debt, failed resolutions, and general January fatigue.
While there’s no real science behind it (and many argue it’s just a clever PR stunt), it has sparked helpful conversations about mental health – and that’s something worth paying attention to.
The truth is, January can feel heavy for a lot of people – especially if you’re navigating a breakup on top of cold dark days, stretched finances, or just the usual post-holiday crash. You might be feeling flat, anxious, or like you’re dragging yourself through each day.
Even if Blue Monday is more myth than fact, this time of year can still take a toll on your wellbeing.
7 Tips to support your mental health on Blue Monday
Whether you’re recently separated or just struggling with the season, here are some practical ways to protect your mental health – on Blue Monday and beyond.
1. Speak to someone every day
When you’re feeling low, it’s tempting to withdraw into your own bubble – but connection really does help. Make the effort to speak to someone each day, not just by text or message, but by actually talking to them. Choose people who make you feel good, who lift your mood, and who accept you as you are. A real conversation, even a short one, can make a big difference to how you feel.
2. Book something to look forward to
Having plans in the diary gives you a sense of excitement and something positive to focus on. Whether it’s a weekend away, a holiday, a day trip, or just a catch-up with friends, get some dates booked. Even small things can lift your mood when they’re written down and on the horizon. Life feels better when there’s something to look forward to.
3. Do something you’re good at
What do you love doing? What activities can you lose yourself in? What did you love doing in the past? If you have more time on your hands, then now’s a great opportunity to start that hobby you’ve always wanted to do or pick up an old one that you’ve let slip. Being engrossed in an activity such as gardening, drawing or cooking is fantastic for your mental health and can really help to overcome stress, lift your mood and brings a sense of accomplishment. Doing something you enjoy probably means you’re good at it too which helps to boost your self-esteem.
4. Get out in nature every day
Exercise is so important as it releases all the endorphins which help to make you feel good. You just need to move your body. It doesn’t have to be anything too strenuous, but getting outside if you can, really helps as well. Think about how you’re nourishing your body with your food. Make better choices and swap junk food for more nourishing food as this all contributes to good mental health.
5. Acts of kindness
Kindness is the antidote to stress. It releases the hormone oxytocin, also known as the “kindness hormone” which helps you feel warm and connected to others. It has such a positive impact on how you feel. Be kind to yourself as well as others. If you have some spare time on your hands – think about doing some volunteering.
6. Gratitude
Gratitude directly increases your happiness levels and is a great way to improve your mood. It calms the mind and reduces all the negative emotions you may be feeling. It’s a powerful way of getting your brain to focus on more positive things. Keep a list of 3 things you are grateful for every day for at least 3 weeks and you’ll start to notice a difference.
7. Reassess your New Year’s Resolutions
Apparently 80% of us ‘break’ our New Year’s Resolutions by the middle of February – so chances are you’ve broken yours by now. Don’t use this as an opportunity to beat yourself up and feel worse about yourself. Try and learn from it. Did the resolutions you set really inspire you and were they realistic? Visualise what you want for your future and who you need to be to achieve that. Set yourself some goals that will motivate you and stretch you – but make sure you’re not setting yourself up to fail.
To summarise
Blue Monday might be more myth than fact, but the emotions it brings up are real – especially if you’re dealing with a breakup. This time of year can be tough, but it doesn’t have to stay that way. With a few simple habits… like connecting with others, getting outside, and giving yourself things to look forward to… you can protect your mental health and start feeling better. Small steps lead to big shifts.
If you’re ready to thrive beyond your breakup then download my free guide: ‘How to reclaim your inner spark and find happiness again.’ It’s filled with practical tips to help you feel more grounded, hopeful, and like yourself again.
👉 Get the guide here
And if you want simple but impactful tips to start feeling better every day, sign up for my free 15-day Happiness Habits email course. Each day, you’ll get one simple habit designed to boost your mood and help you feel more in control – especially during tough times.
