Understanding Blue Monday and Seasonal Affective Disorder
Seasonal shifts can affect mood in ways that feel hard to explain. Many people notice lower energy, reduced motivation, or a sense of emotional fog as winter deepens. These changes often raise questions about Seasonal Affective Disorder and how it differs from common winter low mood. The idea of Blue Monday appears often during this period, creating more interest in why this season affects people so strongly.
What does “Blue Monday” mean?
Blue Monday began as a marketing idea from a UK travel company in 2005. It suggested that the third Monday in January was “the most depressing day of the year.” There is no scientific evidence supporting this claim. Still, many people relate to the emotional dip that can show up at this point in winter.
How is Blue Monday different from Seasonal Affective Disorder?
Because Blue Monday is tied to a day in winter, it’s often compared to Seasonal Affective Disorder (SAD). The two are very different, even though they’re talked about around the same time of year.
SAD is a recognized pattern of persistent sadness, fatigue, irritability, recurring low mood linked to seasonal changes. People often notice symptoms beginning in the fall and easing in the spring. SAD is not a single difficult day. It is a seasonal pattern that can influence daily routines, energy, sleep, and motivation.
Some people are familiar with this shift. Others only realize the pattern after experiencing several winters where mood changes arrive at the same time each year.
Common symptoms people notice in winter
Many people describe:
- Low energy
- Low motivation for normally enjoyable activities
- Sadness or moodiness
- Changes in sleep
- Changes in appetite
- Difficulty concentrating
These experiences can surface during long commutes in the dark, busy workdays, or quiet evenings indoors when sunlight feels scarce.
7 Ways to support mood, energy, and well-being in winter
1) Prioritize restful sleep
Restorative sleep supports clear thinking and steadier routines. Winter often disrupts sleep due to darker mornings, indoor living, and changing schedules. A steady bedtime, reduced caffeine late in the day, and a warm bath or shower can help you unwind.
Consistent sleep routines help regulate the body’s internal clock, which responds to changes in daylight. During winter, reduced light exposure can shift circadian timing, so steady sleep and wake patterns can help feel stabilizing for some people.
2) Include regular movement
Movement can help break up the long stretches of sitting that winter often creates. Some people join mall-walking groups to stay active indoors. Others use light home exercises or chair routines while watching television or working. Getting outside during daylight hours, even for a short walk, can also feel grounding. Many people find that fresh air and natural light make winter days feel more manageable when bundled up for the cold.
3) Choose foods that feel nourishing
Your diet can influence your mood and energy. Incorporating foods rich in vitamin D and omega-3s, like salmon or other fatty fish, can help improve mood, while magnesium from leafy greens, nuts, and dark chocolate may contribute to reducing feelings of anxiety. To maintain more stable energy, choosing whole grains, lean proteins, and cooked vegetables can help prevent blood sugar spikes and crashes. Lighter evening meals, such as soups or zucchini noodles instead of heavy pasta, can also help balance blood sugar, which may in turn contribute to better sleep quality.
4) Bring more light into your day
More exposure to light can make indoor winter days feel less heavy. Opening curtains, sitting closer to windows, or spending brief moments outside during daylight may feel supportive. Some people explore light therapy lamps to mimic natural light.
Many light therapy lamps designed for seasonal use provide about 10,000 lux and filter most UV light. This brightness level is often used because reduced daylight can affect circadian regulation, and brief morning exposure may support more predictable daily rhythms.
5) Set realistic seasonal goals
Winter often disrupts routines. Setting simple, achievable goals can help prevent overwhelm. Choosing one or two manageable habits—like a daily walk, a set bedtime, or a morning stretch—can help keep life feeling steady.
6) Gently challenge negative thinking
It's common to notice more “all-or-nothing" thoughts during winter. Instead of thinking, “I never stay consistent,” it may help to shift the focus to, “I’m choosing one thing that feels possible today.” Small reframes can offer emotional ease when motivation is low.
7) Talk things through with someone you trust
Conversation can create a sense of connection during months that often feel isolating. Friends, family, and therapists can offer perspective, grounding, or simply a space to share what feels heavy.
How mental health professionals and occupational therapists can help with seasonal mood changes
Seasonal patterns can affect mood, routines, and daily function in different ways. Mental health professionals and occupational therapists can both offer support, but their roles focus on different parts of the experience.
The mental health professional’s role in seasonal mood support
- Mental health professionals concentrate on thoughts, emotions, and behaviour patterns linked to seasons shifts.
- They provide psychological therapy, including approaches often used for recurring low-mood cycles, such as cognitive-behavioural strategies.
- Sessions may explore how reduced daylight influences mood, help build emotional regulation skills, and address thinking patterns that tend to intensify in winter.
- This type of support is helpful for anyone who wants to understand the emotional or cognitive side of seasonal changes.
The occupational therapist’s role in winter routines and function
- Occupational therapists focus on routines, habits, and the practical impact of seasonal changes on daily life.
- They help structure winter-friendly routines, organize tasks, adjust lighting or environments, and re-engage in meaningful activities when motivation feels low.
- Their work is rooted in function: making days feel more manageable, supporting pacing, and helping restore a sense of rhythm during darker months.
- This type of support is suited for people who notice winter affecting their energy, routines, or participation in everyday activities.
Combining psychological and occupational therapy approaches
Some people benefit from both forms of care. A mental health professional can help with the emotional and cognitive patterns connected to SAD, while an occupational therapist helps translate those insights into steady, realistic routines. Together, this creates a balanced approach to navigating seasonal changes.
People often choose which professional to speak with based on whether emotional patterns, daily routines, or both feel affected during the winter months.
When to seek support from a healthcare professional for seasonal changes
People sometimes reach out for support when seasonal patterns begin affecting daily life in ways that feel harder to manage. Connecting with a mental health professional like a psychologist or occupational therapist may be helpful if you notice:
- Mood or motivation dropping for several weeks during the winter
- Day-to-day tasks feeling hard to complete or stay engaged with
- Changes in sleep, energy, or appetite disrupting your usual routines
- Difficulty concentrating at work, school, or home
- A sense of emotional heaviness that affects relationships or daily interactions
- Trouble keeping structure during darker months
- Worry about how seasonal changes will continue to affect your winter
A mental health professional can help with emotional patterns and thoughts connected to these shifts. An occupational therapist can help rebuild routines, adjust environments, and make daily habits feel more manageable. Some people find support from both professionals helpful when winter brings both emotional and functional changes.
Key takeaways
- Blue Monday reflects a cultural idea, but the mid-winter emotional dip feels real for many people.
- SAD is different from a difficult day and follows a recurring seasonal pattern.
- Light, movement, sleep routines, and supportive conversations can help winter feel more manageable.
- Small, realistic habits can create steadier rhythms during darker months.
- Support from a mental health practitioner or an occupational therapist can be helpful when seasonal changes affect mood, routines, or daily functioning.
FAQs
Is Blue Monday scientifically proven?
No. There is no scientific evidence supporting Blue Monday. Many people simply relate to the feelings often linked to this time of year.
What makes SAD different from winter stress?
SAD is a repeating seasonal pattern that influences mood for several weeks or months. Winter stress may come and go based on life events.
Why does winter affect energy levels?
Shorter daylight hours, colder weather, and indoor living can influence routines and how energized people feel.
Can lifestyle changes support seasonal low mood?
Some people find light exposure, movement, and steady routines helpful during winter. These strategies support daily well-being.
Should I see a psychologist or an occupational therapist for seasonal mood changes?
Both can help, but in different ways. A psychologist focuses on thoughts, emotions, and behaviour patterns linked to seasonal shifts. An occupational therapist supports daily routines, environment, and functional changes that appear in winter. Some people work with both if seasonal changes affect emotional patterns and day-to-day functioning.
If seasonal changes are affecting how you feel day to day, consider booking an appointment at a Lifemark near you. Lifemark offers access to a team of clinicians—physiotherapists, occupational therapists, mental health therapists, and more—who work together to support your needs and goals.
