TODAY, the third Monday in January, has been designated the most depressing day of the year.
Dubbed ‘Blue Monday’, people can find themselves suffering from low mood, sadness, lack of motivation and anxiety which experts blame on a combination of factors like poor weather, the festivities behind us and concerns over money.
But according to wellbeing expert and author Lynn Crilly, a few simple steps can banish the Blue Monday lows, boost your mood and help focus your mind in a more positive direction.
She said: “Whilst it can be normal to feel low after the excitement of the run up to Christmas and enjoying time away from work, January can leave us feeling like everything is rather grey,” she says.
“Mondays in particular are most people’s least favourite day of the week, and with a long month stretching ahead it does feel like there are far too many in January.
“January blues are not the same as clinical depression or a mental health disorder and they don’t interfere with everyday life,” she says.
“But you might feel low and like you want to hide away and hibernate. You could lack the motivation for usual tasks, or feel disappointed in yourself if New Year’s resolutions haven’t gone to plan.
“It’s normal to feel sluggish after the holidays, particularly if you’ve overindulged, but a particularly low mood in January can become overwhelming if you don’t address it.
“From years of experience as well as clinical research, I know there are simple steps you can take to turn a low mood into a more positive outlook.
“If you are struggling with low mood, try not to be too hard on yourself. It is not your fault you are feeling this way and you are not the only one. If you don’t make it to the gym or that social event and you spend the odd day in front of the television, embrace it and enjoy that time to yourself.”
Here, Lynn shares her five steps to help beat the January blues this winter
1. See the winter light
The days are shorter, and the miserable cold weather may have deterred you from leaving your house, but the natural daylight is an effective mood booster. Remind yourself that now the Winter Solstice is over, the days are getting longer. Getting outside for walks, letting natural light into your house or sitting outside when having your lunch break will all help to top up your vitamin D which the body craves.
2. Embrace winter
By the third week in January the novelty of snuggling up with a hot chocolate and a film has worn off and you’re wondering how long it will be before you can leave the house without a coat. But be persistent and shake up the ‘warm and cosy’ routine.
Try making your home or at least your bedroom feel cosy and warm, with candles and extra blankets or even leaving up a set of fairy lights after Christmas . You can experiment with seasonal cooking or baking or try your hand at new creative hobbies such as knitting, painting or even jigsaw puzzles can be very therapeutic for some. These things help to focus the mind as well, which is a good tool in combating negative thought patterns.
3. Make self-care a priority
It can be very easy to let the simple everyday things go out of the window but incorporating daily wins into your routine are all things we can let slip when we are feeling low. Make your bed everyday, eat healthy meals and making time for some exercise all show that you care about yourself and your home. You could also set an intention for the day which doesn’t need to be anything dramatic, but can provide a sense of accomplishment and make a difference to your mood.
4. Trick your mind and body
Research shows that watching a feel-good film or listening to upbeat music can help your brain to release happy hormones called endorphins. These are also released when you exercise and help to reduce stress and improve your sense of wellbeing. Make yourself a playlist of your favourite tunes and if you find mornings the hardest, have it to hand for when you get up. Plan some nights with television and some good films with yourself or better still share with friends and family.
5. Plan your social life
It can be all too easy to hibernate at this time of year but try to resist it and get in touch with friends and family to socialise. It doesn’t need to cost anything: going for a walk, an exercise class or starting a new hobby together are all things which can help combat the blues.
It is so important for your mental health not to isolate yourself but to find a balance between enjoying your own company and time and that with others.
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