How to beat the perils of blue monday

The month of January is known for overhauling habits and drastically changing everything at once. We fall into the trap of feeling like we have to commit to becoming the best versions of ourselves almost overnight. But it can also be the toughest and most challenging month for most of us, filled with dark nights, longer days and the remains of overeating and overspending from the abrupt disappearance of festive fun. Add to that, there’s also the presence of Blue Monday, known as the most depressing day of the year.

Below are some tips to boost your mood and positivity all year round, but especially on this difficult day.

Reframe the day

Blue Monday conjures up negative connotations based on what we’ve been informed about, which instantly makes us think of it as being doom and gloom. Instead, you can choose to reframe the way you look at this day and use this day, and January on the whole, to really get clear on career goals, book an exciting adventure or try out a new hobby to see if you like it. Whilst we don’t advocate overhauling old habits all at once, we do believe January can actually be an amazing time of year to make decisions for the year ahead and set the tone of how we want it to be.

Start the day with positivi-TEA

Connect with friends and encourage a virtual cuppa meet up in the morning of Blue Monday, even if it’s just a 5 minute catch up. Encourage yourself to really listen to someone else, and healthily distract yourself from any negative feelings you have about yourself, by doing something kind for a friend instead. Even sending a WhatsApp or DM to a loved one can work wonders for their Blue Monday day ahead, as well as allow you to start the day with a sense of gratitude.

Create a year road map

Whilst we want to actively avoid the expectation that we need to change everything at once in January, by setting ourselves a long list of goals, we do encourage creating a road map for the year ahead. Instead of simply creating an endless list of everything you want to achieve for the year ahead, focus your attention on just three things and formulate a plan to overcome any hurdles you will inevitably face. Goals give us something to focus out attention on, and allow us to build excitement for an end point., But it’s important to prevent overwhelming ourselves with goals, by narrowing your list down and then asking the difficult questions first, such as;

• What obstacles can I expect to face?
• How can I get around these issues when they arise?
• What little step could I do today?

Wear colour

Thanks to the pandemic, most of us have become accustomed to working in our PJs or gym wear. But consciously getting dressed in the mornings, and choosing an outfit we feel good in, boosts morale, motivation and productivity, and has a fundamental impact on the way we behave and see the world, known as enclothed cognition. On Blue Monday especially, choose clothes that positivity uplift your mood and spirits.

Listen to an inspiring podcast or read a self-help book

Using podcasts or books can be both an inspiring form of escapism, as well as an exciting way to gain a new mindset and perspective on the world around us. Being able to relate to someone else’s experience can allow you to feel less alone with your own experiences. Listening to the story of someone else’s journey through the hardships they endured and resilience they built throughout can both inspire and motivate us, encouraging us to find resources within ourselves, and overcome the challenges we face in our lives too.

Declutter space to declutter your mind

Decluttering the space around you can be a fantastic way of reducing stress and burnout, and increase your overall positive emotions. By getting rid of excess belongings, not only does this allow you to feel calmer and happier, but it also encourages you to feel in control of your life and motivated about the future.

Recharge your brain

Just like our bodies need rest from exercise and physical stressors, so do our brains, needing a break to recharge from everyday distractions. Encourage yourself to slow down and check into your needs by asking questions such as “how am I feeling right now?” or “what do I need in this moment?” Intuitively connect with yourself and care for yourself as you would a close friend.

Reach out

Whilst a new year can often be seen as a chance to ‘change things’ or ‘start again’ it’s important to remember that any thoughts, worries or challenges you faced last year won’t have magically disappeared overnight. But that’s ok. Remember to always reach out to others, ask for help when needed and trust that you’re not alone in whatever you’re facing right now.

Book a session with a MYNDUP practitioner or reach out to us anytime at hello@myndup.com for mental health support.