Is Blue Monday Really the ‘Saddest Day of the Year’? Here’s How To Embrace It

There’s something oppressive that seems to collectively settle upon us on the third Monday of January. The consensus is that on this particular Monday, our timelines are intersected by various spiritual, emotional and mental comedowns sparked by the highs of the holiday season. These might include diminished bank accounts, horrid weather, darkness and an expectation that you’ll launch into the new year with a fabulously reinvented sense of purpose and self.

Interestingly, while Blue Monday is often cited as the most depressing day of the year, the concept actually originated as a marketing strategy. The term was coined by psychologist Cliff Arnall in 2004 after travel company, Sky Travel, requested a ‘scientific formula’ for the January blues. Despite this, there’s a usefulness to this social phenomenon because it functions as a cultural prompt, something we can use to discuss how we navigate the more challenging times of the year.

Strategising around these expected lows can be extremely helpful. Doing things like making sure you get enough light, exercise, eat well, stay connected to loved ones and look after yourself while giving yourself a break are all great bulwarks against the sadness that looms around this time of year. These sorts of measures are especially important for those of us who experience Seasonal Affective Disorder (about 5% of adults in the US and UK), because acknowledging and preparing for seasonal mood changes means we can better support mental well-being.

So let’s try and break it down a little more. The first week of January doesn’t really count. Things start slowly, you’re still saying Happy New Year for that first week, seriousness has yet to take root. The comedown has begun, but it’s still gentle.

The second week, we’re probably back at work. Perhaps we’re shrugging off a difficult period with friends and family, or their absence. Or, maybe work isn’t looking as agreeable as it was a month ago. But it’s still alright, you’ve got some plans, some goals, some ideas. You just need to make them happen. Fresh starts and clean slates, right?

Then it’s week three and suddenly all of your goals demand you extract from yourself the energy required to make them real. It’s the third week of January, you’re no longer able to hide in the shelter of ambiguity that colours those first two weeks. You’re here now, firmly in 2025. What are you doing to do?

It’s worth mentioning how much of Blue Monday’s miseries come from the expectations we carry. It doesn’t seem to matter if you’re someone who is hard on yourself, someone who is hopeful, someone who’s struggling with inspiration or someone who is highly motivated: Blue Monday can make everyone just a little bit sad.

So, how do we prepare for it? Counterintuitively it might make sense to embrace it. Ground yourself in some realism and adjust your expectations. You’re only human and are therefore bound by human rules. Expecting more of yourself is like overdrawing from an empty account.

Lola Borg, a London-based psychotherapist, suggests that coping with Blue Monday is about your perceptions of what constitute success for yourself; and of course your expectations, "Increasingly in my practice, I notice the sneaky expectation that life will be good all the time and will deliver precisely what you want. Sorry to break the news, but that’s just not possible. As all the cliches go, you can’t have ups without downs, sunshine without rain etc—and to expect otherwise is pure folly, whatever Instagram and TikTok tells us. Cliches are cliches for a reason.”

That’s definitely a straightforward and honest assessment. As hard as it may be to hear and accept, it's a truth that’s worth adopting. Without contrasting emotional states, you can’t really enjoy the good times and feelings of success will diminish without the acute pains of failure to provide a variance of texture to your emotional landscape.

How can you recognise a good time if you’ve never had a bad one?

Borg’s advice on preparing for Blue Monday is practical. She says, “My first thought is to lower expectations in January. Then lower them again. After a period of intense socialising or excitement it’s okay, maybe even necessary, to feel the dip. The party’s over and it’s a time to take care of yourself, regroup and regather. But a degree of ‘flatness’ doesn’t necessarily mean depression or SAD (Seasonal Affective Disorder), though obviously this absolutely doesn't apply to those in crisis or already struggling.

For those not in that situation, re-entry, as after a summer break, can be harsh in January, but it's often the point where it's glaringly obvious what doesn't sit right about your day-to-day life. So for the vast majority of us, I'd say fasten your seatbelt, ride Blue Monday and use it rather than try to escape it.”

When Blue Monday rolls around, revel in your simple humanity. It’s cold out, it’s dark out, there’s a long year ahead that can feel exhausting to think about. But you’re not alone, and things are indeed possible. You don’t need to achieve everything immediately; and certainly not in one day.

If you're struggling with your mental health, call 116 123 for free or text SHOUT to 85258. More resources can be found here.