Blue Monday: how does it feel?

For some of us growing up in the 80’s, when we hear ‘Blue Monday’, we think of the iconic 1983 hit by the British new wave group New Order. In recent years though, ‘Blue Monday’ has become known as a name given to a day in January (typically the third Monday of the month), reported by some to be ‘the most depressing day of the year’.

The idea of a ‘Blue Monday’ was first publicised in 2005 by a travel company in the UK. While the day has been widely discussed since - most mental health groups say there is no scientific research to support the concept.  

In contrast, seasonal affective disorder (SAD) is a recognized condition; a pattern of major depressive episodes related to changes in seasons. SAD begins and ends at about the same time yearly; starting in the fall and continuing into the winter months. 

While you may not know anyone with a diagnosis of SAD, you may know someone who reports feelings of low energy, sadness and/or moodiness this time of year, whether because of (perceived) failed new year resolutions or other factors such as the winter weather or post-holiday debts. 

You might be surprised to learn that occupational therapy (OT) can help alleviate the symptoms of SAD.

Here are some useful tips:

• Make sure to get quality sleep. Lack of restorative sleep can lead to decreased mood, slowed thinking, memory difficulties and other issues. Establish a regular sleep pattern to restore your body and mind. Go to bed at the same time nightly, avoid stimulants such as caffeine or alcohol before bedtime, take a hot bath or shower before bedtime.
• Get regular exercise. Increased circulation to your body and mind through activity can boost your energy, enhance memory and increase your mood. Take walks (perhaps join a mall-walking group to stay indoors), do arm-chair exercises while at work or watching television
• Maintain a healthy diet. Consider using vegetables like zucchini noodles instead of spaghetti or other pastas to avoid a heavy starchy meal before bed. Some foods such as good quality dark chocolate can even enhance mood.
• Brighten your environment to boost your mood. Open blinds, curtains; sit closer to a window; or invest in light therapy lamp that can mimic sunlight.
• Set realistic, achievable goals as new year resolutions.
• Think positive thoughts and challenge negative thinking 
• Become aware of  ‘all or nothing’ thoughts. Instead of thinking “I never stick to my diet”, replace with “I am going to do my best to eat healthy today”.
• Talk it through. With a friend, loved one, therapist or spiritual counsellor. 

Lifemark occupational therapists are trained to support people dealing with mental health challenges and can help support you in your goals. To learn more, please visit the Lifemark clinic closest to you. www.lifemark.ca/locations