Blue Monday: how does it feel?

‘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’.

What is the difference between Blue Monday and seasonal affective disorder (SAD)?

The idea of a ‘Blue Monday’ was first publicized 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. 

What are symptoms of seasonal affective disorder? 

While you may not know anyone with a diagnosis of SAD, you may know someone who reports:

• Low energy
• Sadness and/or moodiness during winter months
• Loss of interest in previously enjoyed activities
• Changes in sleep patterns
• Changes in appetite
• Difficulty concentrating

Though we can't control our external environment and seasons, we can make changes to improve how we feel.

Tips to help improve mood, energy, and well-being with seasonal affective disorder (SAD)

• 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. 

Occupational therapy can help 

Lifemark occupational therapists are trained to support people dealing with mental health challenges and can help support you in your goals. Is extra support right for you? Easily book an appointment online or find a clinic near you.