Blue Monday: 7 Ways to Prepare for the Saddest Day of the Year & Protect Your Mental Health
For many people, the holiday season is filled with fun and festivities—a time of indulgence, lively gatherings with loved ones, and a break from routine. Then January rolls around, and the contrast can feel stark. The decorations come down, bills arrive, routines resume, and the days feel shorter and colder.
It’s no surprise that many people notice a dip in their mood during this time. In fact, psychologists have dubbed the third Monday in January "Blue Monday," the gloomiest day of the year.
While not a clinical diagnosis, Blue Monday reflects a very real emotional experience for many people. Contributing factors include reduced daylight, financial stress after the holidays, unmet New Year’s resolutions, return to work after time off, and the emotional letdown that can follow a season of heightened connection and activity.
If you find yourself feeling a bit low during this time, you're not alone. Here are some practical things you can do to lift your mood and get through the winter blues:
1. Host a Blue Monday Gathering
Who says the celebrations have to end after New Year’s Eve? Creating connection during the winter months can be a powerful mood booster. Consider hosting a lighthearted “Blue Monday” gathering with friends or family:
Make it blue-themed with clothing, décor, or food
Keep it casual and low-pressure
Focus on laughter and connection rather than perfection
Social connection is one of the strongest protective factors for mental health, especially during the darker winter months.
2. Take Up a New Hobby or Skill
Research shows that engaging in hobbies can reduce stress, improve mood, and increase feelings of accomplishment. Learning something new activates reward pathways in the brain and gives you something to look forward to. Activities to consider:
A creative outlet like painting, writing, or music
Take a cooking or fitness class
Learn a language or new skill online
Even small, enjoyable activities can create a sense of purpose during winter.
3. Plan Something to Look Forward To
Studies consistently show that anticipation itself can boost mood and motivation. Planning a future event—no matter how simple—can help counteract feelings of stagnation. Ideas include:
Planning a weekend getaway
Scheduling a spring or summer trip
Creating a recurring monthly activity to look forward to
The goal isn’t extravagance—it’s giving yourself hope and forward momentum.
4. Increase Light Exposure
Reduced daylight can significantly impact mood, energy, and sleep, particularly for individuals prone to seasonal affective disorder (SAD).
Helpful strategies include:
Spending time outside during daylight hours
Sitting near windows when possible
Using a clinically recommended light therapy lamp
Light exposure helps regulate circadian rhythms and serotonin levels, both of which support emotional well-being.
5. Move Your Body Regularly
Physical activity is one of the most effective natural ways to improve mood and reduce stress. Exercise increases endorphins and helps regulate cortisol, the body’s stress hormone.
You don’t need an intense routine—gentle, consistent movement matters:
Walking
Yoga or stretching
At-home workouts
Even short daily movement can make a meaningful difference.
6. Be Gentle With Yourself About Goals
January often comes with pressure to “reset” or dramatically change your life. Unrealistic expectations can contribute to guilt, disappointment, and burnout. Instead, try to:
Focus on small, attainable goals
Practice self-compassion if resolutions slip
Remember that growth is not linear
Mental health improves when we replace self-criticism with understanding.
7. Talk to Someone You Trust
Sharing how you’re feeling can reduce emotional isolation and normalize your experience. Whether it’s a friend, family member, or therapist — connection matters.
If your low mood lingers, intensifies, or begins to interfere with daily functioning, professional support may be especially helpful.
Why Therapy Can Help With the Winter Blues
For some, post-holiday sadness resolves naturally. For others, winter can amplify anxiety, depression, grief, or seasonal affective disorder. Therapy provides a supportive space to:
Identify underlying contributors to low mood
Learn coping strategies tailored to your needs
Address seasonal patterns in mental health
Build resilience and emotional regulation skills
Therapy isn’t just for crises—it’s a proactive way to care for your mental health, especially during emotionally challenging seasons.
Schedule an appointment
You don't have to get through the winter blues alone. If things feel particularly heavy this year, support is available. Reaching out for help is a sign of self-awareness and strength—not weakness.
If you’d like to explore ways to support your mental health during this season, don't hesitate to Contact us to speak to a therapist today.