Every year, the third Monday of January is begrudgingly dubbed Blue Monday, widely accepted as the saddest day of the year. This year, January 20, 2025, marks the day of collective gloom, exacerbated by various contributing factors. While it might sound like just another marketing gimmick, the emotions associated with Blue Monday resonate deeply with many.
The term Blue Monday was first introduced by psychologist Cliff Arnall back in 2005 as part of a promotional campaign. To sum up its essence, Arnall formulated what he called the 'depression equation'—a calculation involving weather, debt, time since Christmas, time since failed New Year resolutions, and the downtrodden mindset many adopt following the festive season.
Critics have slammed the formula for its lack of scientific grounding, pointing out its many subjective elements. Still, the phenomenon has garnered public attention, partly because January often serves as a reminder of post-holiday blues, financial stress from gift buying, and failed resolutions, which can weigh heavily on many minds.
The very idea of Blue Monday taps deeply on the sentiment of inadequacy. Dr. Donna Ferguson from the Canadian Association of Mental Health (CAMH) explained, “This may seem like fun pseudoscience, but it can have a powerful influence on the psyche. It can become a self-fulfilling prophecy.” Therefore, the recognition of such feelings can lead people to experience real emotional distress.
Another aspect to this melancholy is Seasonal Affective Disorder (SAD), which can lead individuals to feel down during the cloudy winter months when daylight hours are limited. Dr. Robert Levitan, who studies mental health, noted the seasonal changes often result in low energy, fatigue, and sometimes even weight gain due to cravings for carbohydrates.
Tackling the sadness brought by this time of year has become increasingly important. Dr. Rodrigo Rodriguez-Fernandez, Global Health Advisor at International SOS, stressed the need for organizations to actively create supportive environments. He stated, “Blue Monday serves as a reminder for organizations to address these challenges and create a culture of wellbeing.” Proactive strategies from employers can be invaluable for addressing workplace mental health and often lead to improvements not only for individual employees but also for the overall company culture.
Much as important as it is to recognize the emotional struggles linked to Blue Monday, experts recommend practical coping strategies. Simple activities like daily walks or socializing with friends can work wonders. Engaging with nature, practicing gratitude, and physical activity—particularly during winter—are surefire methods many experts suggest for lifting one’s mood. For those struggling with chronic emotional distress, the guidance of professionals is encouraged, focusing on therapies like light treatment, exercise, or even simple lifestyle alterations.
Dr. Christine Crawford, who serves as the associate medical director at the National Alliance on Mental Illness, asserts, “When we have names for these experiences, they validate the feelings of loneliness people experience during such tough times.” While Blue Monday is not scientifically validated, the acknowledgment of any day providing community awareness can help, especially when it leads to communication surrounding mental health. Understanding one’s mood and recognizing it as part of human experience contributes significantly to individual well-being.
Whether on Blue Monday or any other day of the year, prioritizing mental health remains imperative. Acknowledging the emotional turmoil many face, the conversation must shift from merely observing these feelings to actively cultivating spaces of support, openness, and change—something organizations can benefit from as much as individuals.