There is an urban myth about there being a specific day in January – the third Monday of the month – that is the most depressing of the year. 

What is Blue Monday?

Interestingly, this notion of ‘Blue Monday’, was commissioned by the travel industry: travel agents wanted to have a more scientific way to predict when most people were likely to spend money on booking holidays in the sun, and apparently discovered that we all decide to book expensive foreign trips during January.

Dr Cliff Arnall, a Cardiff based academic, went so far as to create a formula to calculate people’s lowest point, and hence Blue Monday:

(where W is weather, D debt, d monthly salary, T time since Christmas, Q time since failed quit attempt, M low motivational levels and NA the need to take action).

In terms of receiving valid insights into consumer behaviour, the research was useful and no doubt financially valuable. The notion of a mathematically knowable ‘most depressing day’, however, is not. The equation is seen as having limited reputability and no real academic respect.

The January Blues Are Real

There is no doubt that the science behind winter depression and January Blues is quite real and has been well researched. We now know that populations of people who live far from the equator often suffer from what is now termed Seasonal Affective Disorder (SAD), defined by MIND as “a type of depression that you experience during particular seasons or times of year”.

Bear in mind that humankind evolved hundreds of thousands of years ago in the Rift Valley of east Africa, close to the equator. At those latitudes, for most of human history, people never experienced long winter nights. At the equator, every day of the year has the same amount of daylight and our physiologies and brains evolved while living in that environment.

Once populations moved north and south, however, in particular beyond the tropics, they had to contend with much greater seasonal variation. In northern Scotland, for instance, there can be as few as six hours of daylight in late December and early January, with very little sunshine. The human brain that evolved in Africa really is not really designed to cope with this and nor is the body.

Seasonal Affective Disorder is real, and hardly surprising. It affects people differently, of course. For those with chronic or underlying mental health problems, for example, SAD can exacerbate those conditions and the associated symptoms. 

Employers might well detect greater levels of sick leave, absenteeism, and lethargy among their staff. To a large extent, everyone needs to be aware of SAD and take it into account as a ‘thing’.

Interestingly, it is not only the cold and dark winters that can have an impact. Temperature change can, too. Studies in Scandinavia have shown that suicide rates peak twice each year, in May and October, coinciding not with darkness but with the period of greatest temperature change. This reminds us that we need to be mindful of our physical and mental health at all times of year, not just winter.

Ways To Combat The Blues

There are recognised approaches and techniques to help combat the January Blues, both physical and emotional. The most effective approach will be different for everyone, of course, but there are some common approaches that can be useful.

In the UK, we associate January with cloud, cold, and wet. Carlisle, for instance, experiences rainfall on almost half of the days (14.07) in January, while there are only 53 hours of sunshine across the 31 days. Other parts of the world have much more snow, frost and clear skies. Advice from Red Cross Canada urges lots of outdoor exposure to sunshine, among other things: “get moving; … go outdoors often and dress warmly. Take advantage of sunny days to venture outside; soak up some sun … [including] inside your home! Let sunshine in as often as possible (open the curtains wide) and sit near a window.”

In the UK we might need waterproofs more frequently, but the principles are the same:

Make your own environment brighter, perhaps by opening blinds, or trimming tree branches that block sunlight

• Sit closer to bright windows while at home or in the office

• Get outside. Indulge your dog and go for more frequent, long walks; eat lunch in the park, or put on a warm waterproof and sit on a bench at a beauty spot or by a canal

• Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning

• Embrace nature and the outdoors

• Exercise regularly. Physical activity is known to help relieve stress and anxiety, both of which can increase SAD symptoms. Being even just a little fitter can also make you feel better about yourself, which will help lift your mood

• Normalise your sleep patterns.

Beyond the physical things you can do, you can also approach January with a range of positive thinking:

• Remember, the darkest days are behind us: it is already beginning to get lighter

• Remember, too, that the January Blues will be temporary

• Know that most people – even the bubbliest – are likely to be in the same boat

• Browse those holiday brochures, and compile a list of things you can look forward to

• Share your emotions with others and focus on supporting loved ones and friends

• At work, create manageable and achievable goals; give yourself little rewards and support those around you

Headclear For Blues

You might not be able to beat the January Blues completely. Be kind to yourself, however, and explore a range of attitudes and approaches that can help you cope with the darkest days. Contact us at Headclear to see how our programme can help your employees to think more positively all year round and not just during the January blues.

Remember that snowdrops and daffodils will very soon arrive to bring welcome cheer and colour to even the frostiest of mornings.