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WHAT IS BLUE MONDAY?

Writer's picture: Melanie DaviesMelanie Davies

Here I explore the concept of Blue Monday and offer science-backed strategies to keep you blooming through the last part of winter ready to leap into spring.


For children of the eighties, like me, Blue Monday was a great track released in 1983 by the band, New Order. It had a strong beat that made you want to get on the dance floor and turned out to be the greatest selling 12-inch single of all time. But it’s not that Blue Monday I am exploring here – although we may well come back to music and dancing later.


Person sitting on a windowsill, gazing outside. Soft lighting creates a calm, contemplative mood. Hair is loose, wearing dark clothing.
January can feel like a difficult month for many reasons.

 “Blue Monday” is often used to refer to the third Monday in January, a time that is dubbed as the most depressing day of the year. In 2025, Blue Monday falls on January 20th. This is the point at which many of us who made new year’s resolutions have found they were too hard to keep up. We failed. Disappointment replaces our motivation and hope for change. Payday still seems a way off and those expenses over the Christmas period may have bitten deep into our pockets. Seasonal excess may have left us feeling out of shape and sluggish. To top it off, we are still faced with dark mornings, dark afternoons and cold, dreary nights that feel as if they last forever. No wonder so many people feel depressed and fed up!


The term "Blue Monday" was coined by travel company Sky in a marketing campaign in 2004. Psychologist, Cliff Arnell, was employed to come up with a formula that tapped into the common desire amongst those living in western hemisphere countries to book holidays to sunny climes. His formula calculated the cumulative emotional impact of poor weather, debts from Christmas vs time until the next pay day, conflicting feelings borne of wanting to make changes yet falling short of those goals: all common experiences mid-January. The formula has been criticized for being unscientific, yet there can be little doubt that many of us can relate to feeling lethargic and demotivated in January, faced with the prospect of many weeks of winter still to come before the world is brightened by the arrival of more daylight and the new growth of spring.


For some it may be a case of feeling low for a few days, but for others, this kind of seasonal depression can be longer lasting, recurrent and much more troublesome. As many as 1 in 5 of us experience the winter blues, with 1 in 20 being diagnosed with seasonal affective disorder (SAD), a medically recognised form of depression. First of all, allow yourself to accept that as humans, we are part of nature’s bigger cycle. It is natural to feel slower at these times of the year. Instead of fighting against the seasons, allow yourself to adjust gently to feel more in harmony with the ebb and flow of life.

Of course, most of us still have to go to work and school in winter, so hibernating like a bear isn’t an option. However, there are many things you can do to ease the hardship of winter and nurture yourself through till the spring while staying active and healthy.

Eating well, staying hydrated and taking daily exercise is a good basis for nurturing good health, but here I explore how to use the power of light and colour to take us from gloom to bloom while we wait for the spring.


Step into the light:

Getting outside, even on a dull day still provides crucial levels of natural light to set your circadian rhythm. The sooner you can get into daylight in the morning, the better. Even if you set off for work in the dark, give yourself between 15 – 20 minutes of time outside when the sun is up during the day.


Wrap up warm and drink your mid-morning cuppa outside or take a brisk walk at lunchtime to make the most of the natural light. This sends powerful signals to your brain, lifting energy levels, as well as setting up the timing for melatonin to be produced by the end of the day, increasing your chances for optimum sleep.


Using an indoor SAD lamp is also worth considering if your mood and energy are low. Look out for models that provide at least 10,000 lux and can be easily positioned to shine on you for around 30 minutes when you work or eat your morning meal. You could even position the lamp so you can bask in its glow whilst doing some simple yoga stretches, gently easing your body into mood-lifting movement.


Snowy mountain landscape at sunrise, with the sun rising behind peaks. A rustic cabin is in the foreground, casting long shadows.
Early morning light is crucial to set your circadian rhythm.

Wake up gently:

My sunrise alarm clock was an absolute game changer for me. There are many varieties available now, but all have the basic function of the light increasing for 30 minutes until your wake-up time. Many models also include gentle alarm sounds like birdsong, which avoid the excessive cortisol spikes set off by a screaming beep.


Embrace the darkness:

Artificial light during the evenings disrupts our natural sleep cycles. Dim those lights in the evening, choosing table lamps over ceiling lights. If you really can’t stay off screens before bed, use greyscale mode to reduce disruptive blue light. Make your bedroom as dark as possible, so that sleep is deep and restorative.


Dress for dopamine:

Studies have shown that choosing mood-boosting colour in your clothes and wearing items that are symbolically significant to you will lift your mood. So, resist the temptation to slop around in your grey PJs all day and choose an outfit or accessory that gives you a burst of motivation instead. Vibrant pinks, red and oranges provide warmth, positivity and energy, whilst blues and greens usher in feelings of calm, growth and serenity.  Investing a little time and thought into dressing well will be a reward in itself when you catch your smile in the mirror and inject a little colour into those grey days.


Keep a little flame: The Christmas decorations are probably long gone - in fact, for me, I like to pack them away early in the new year, even 1st or 2nd of January.  It makes me feel clear-headed and organised to see the space when the decs are all packed away. However, I do replace them with a non-Christmassy source of additional light, such as a large white candle or small scented tealights, just to bring in a warm glow into the room and keep things cosy.


Lit candle on a wooden table with dried berry branches and a textured sphere. Warm lighting creates a cozy atmosphere.
Simple candles can be an easy way to bring emotional warmth into your home.

Winter darkness can feel all consuming, but remember without it, we don’t see the beauty in a simple a candle flame. Embracing life’s contrasts gives us perspective, helping us to appreciate things. Try a few of these tips to ignite your inner spark. You’ll emerge in spring shining with new energy and ready to take on the challenges of the new season.

If you need a little more help and guidance to keep you thriving through the last leg of winter, why not book onto our Beat the January Blues Winter Wellness programme?  


You’ll tap into four weekly sessions, delivered online via zoom, each packed with nutrition, lifestyle and hypnotherapy support, and recorded for future reference. The programme has gained media acclaim, with previous participants reporting positive results ranging from better sleep, improved health, having more energy and lifted moods. We start on January 21st, so it’s just in time to pick you up after Blue Monday and ensure you’ll arrive in spring rested and rejuvenated.


In the meantime, why not return to the song, Blue Monday, or another great dance track of your choice and get grooving to blow away those blues?

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