As we find ourselves in the depths of January, many of us might be feeling a bit low. The third Monday of January, often dubbed "Blue Monday," is said to be the most depressing day of the year. While the concept of Blue Monday isn't scientifically proven, it's true that many people struggle with their mental health during this time.
The post-holiday slump, coupled with dark skies, cold weather, financial strain, and the long stretch until spring can leave us feeling drained and unmotivated. However, it's important to remember that these feelings are valid and shared by many.

On a brighter note, it’s heartening to see initiatives like Brew Monday, championed by the Samaritans, which encourages people to connect over a warming cup of tea. This simple act of reaching out and sharing can make a world of difference in combating loneliness and fostering a sense of community during these challenging winter months.
In this blog post let’s explore some ways to cope with the winter blues and nurture our mental wellbeing.
Understanding the Winter Blues
It's natural to feel a dip in mood during the winter months. The lack of sunlight can affect our body's production of serotonin, a hormone that influences our mood, appetite, and sleep. Some people may experience Seasonal Affective Disorder (SAD), a type of depression that comes and goes with the seasons.
Common symptoms of the winter blues or SAD may include:
Feeling sad or low
Lack of energy or motivation
Changes in sleep patterns
Difficulty concentrating
Changes in appetite
Feeling irritable or agitated
Remember, if these feelings persist or significantly impact your daily life, it's crucial to seek professional help. There's no shame in reaching out for support when you need it.

Strategies for Brightening Your Mood
While we can't control the weather or immediately change our circumstances, there are steps we can take to boost our mood and wellbeing. Here are some strategies to consider:
1. Embrace the Outdoors
Even on grey days, getting outside can make a world of difference. Natural light, even when it's cloudy, can help regulate our circadian rhythm and boost our mood. Try to spend some time outdoors each day, whether it's a brisk walk during your lunch break or a weekend stroll in a local park.
2. Stay Connected
It's easy to retreat into ourselves when we're feeling low, but social connection is vital for our mental health. Reach out to friends and family, even if it's just for a quick chat.
If you're working from home, consider scheduling virtual coffee breaks with colleagues to maintain those social bonds.
3. Practice Self-Compassion
Be kind to yourself during this time. It's okay to have off days or to feel less productive than usual. Treat yourself with the same kindness and understanding you would offer a friend.
4. Engage in Mood-Boosting Activities
Find activities that bring you joy and make time for them. This could be reading a good book, trying a new recipe, or engaging in a creative hobby. Regular exercise, even gentle movement like yoga or stretching, can also significantly improve mood.
5. Create a Cosy Environment
Embrace the Danish concept of "hygge" by making your living space warm and inviting. Soft lighting, comfortable blankets, and soothing scents can create a nurturing environment that helps you feel more relaxed and content.
6. Practice Gratitude
Taking time to acknowledge the good things in our lives, no matter how small, can shift our focus and improve our mood. Try keeping a gratitude journal or sharing three things you're grateful for with a friend each day.
7. Maintain a Routine
Structure can provide a sense of stability and purpose, especially when we're feeling low. Try to maintain regular sleep and mealtimes, and schedule activities you enjoy throughout the week.
8. Consider Light Therapy
Light therapy is one of the popular treatments for SAD and can also be helpful for anyone experiencing the winter blues. Do an internet search to find one that suits you.
8. Be Mindful of Relationship Stress
January is often referred to as “Divorce Month” due to an increase in divorce filings. If you are experiencing relationship difficulties, remember that this is a common challenge during this time of year. Consider seeking couples counselling or taking time for open, honest communication with your partner to address any issues compassionately.
Seeking Professional Support
If you're finding it difficult to cope or your low mood persists, don't hesitate to seek professional help. Remember that depression is a serious mental health condition that cannot be reduced to a one-day occurrence. As a counsellor, I can assure you that reaching out is a sign of strength, not weakness. Talking therapies can provide valuable support and tools to manage depression and anxiety
Remember, your mental health matters every day of the year, not just on Blue Monday. If you're struggling, there are various resources available:
Your GP can provide initial support and referrals if needed
The Samaritans offer 24/7 support on 116 123
Mind provides information and support for mental health issues
Looking Forward
While the winter months can be challenging, it's important to remember that this period is temporary. The days are already getting longer and spring will come. In the meantime, be gentle with yourself and others who might be struggling. If you're having a tough day, remember that it's okay to not be okay. Acknowledge your feelings without judgement and know that support is available if you need it. Sometimes, simply sharing how you feel with someone you trust can lighten the load.
As we move forward, let's carry with us the spirit of Brew Monday – reaching out, connecting, and supporting each other. By nurturing our wellbeing and supporting those around us, we can create a more compassionate and understanding world, one cup of tea at a time.
Lucy Bello is a counsellor and psychotherapist
BACP registered.
Get in contact on:
+44 7787 283895
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