Blue Monday: find out the story of the saddest day of the year

Monday may be the day of the week with the fewest fans – the animated character Garfield, the grumpy orange cat, would agree. After all, it’s the day that marks the start of a new working day, after the long-awaited weekend. January also tends to be an unhappy month – after the hustle and bustle of the Christmas season, the rain and cold characteristic of winter set in, increasing feelings of demotivation, sadness and melancholy. In addition, the expectations and resolutions associated with the start of the year can contribute to greater pressure and discouragement.

The conditions are thus in order for Blue Monday, known as the saddest day of the year, which takes place every year on the third Monday in January. Although this concept has been debated and criticised by experts, it remains present in popular culture.

The story goes back to 2005, when the British travel agency Sky Travel began labelling the third Monday in January as the saddest day of the year. How did they come to this conclusion? With the help of psychologist Cliff Arnall, who was hired by the agency to create a formula to explain why people felt sad and unmotivated in January. Sky Travel’s goal was simple: to encourage people to travel at this time of year, typically a quieter time for business, after Christmas and New Year.

The result was an equation with seven variables: weather, debt, monthly salary, time since Christmas, time since the last failed attempt to quit something, low levels of motivation and the need to take action.

Although this formula has no scientific basis, it was a marketing strategy that worked. Soon, the term Blue Monday spread and became a fixture in the calendar, especially in the northern hemisphere, where the weather and grey skies seem to invite melancholy. It is known, however, that depressive feelings are not related to any specific day – while some people feel more down at the beginning of the year or on colder days, others find plenty of reasons to smile on these days.

It’s normal to feel sad – in fact, it’s necessary. It means we’re processing what’s happening to us and dealing with how we feel. However, we can change the narrative associated with Blue Monday and so many other “blue” days and try some activities that help relieve stress. These are our suggestions.

1. Take note of the positive things

   Studies show that expressing gratitude can increase feelings of well-being and reduce stress. Although “practising gratitude” may sound like guru advice, it doesn’t have to be something profound – be thankful for the hot coffee in the morning, the friendship of someone close to you or even the eight hours of sleep you had the night before. Above all, it’s about noticing and appreciating the small triumphs, focusing on the bright side of life. In a notebook or on your mobile phone, write down at least three things that have made your day more positive. This technique is also called journaling.

2. Spend more time in nature

   Rain and cold can be inertia’s best friends – or not. Put on your wellies your boots, your warmest coat and, if only for ten minutes, get out of the house. Take a walk outside, appreciate what you see around you and take advantage of the sun whenever possible (natural light helps to increase levels of serotonin, a hormone associated with well-being). Walking or any other physical activity also helps you lead a more active lifestyle and fight a sedentary lifestyle.

3. Connect with others

   Did you know that a hug can reduce stress? The social component of our lives is very important for mental health, as it increases our sense of belonging and well-being. Look at your calendar and make an effort to include or increase moments with family or friends – it could be a brief coffee, a weekend walk or a simple call or message at the end of the day. A “good morning”, “I remembered you” or “I’m here” can make a big difference to someone’s day.

4. Include different hobbies in your routine

   Why do we tend not to consider resting in the list of tasks or priorities? Remember to include time in your routine for “doing nothing” and enjoy that time with activities that give you the most pleasure or try new ones. For example, read a book, make a natural scrub or play your favourite songs (you could include New Order’s ‘Blue Monday’). Preparing a nutritious breakfast or a cosy dinner, rich in plant-based foods and free from food additives, are other ideas.

5. Do breathing exercises

   Sighing can be a common practice on the saddest or most boring days. Deep breathing, on the other hand, can happen a few times during the day. But this practice has several benefits, such as reducing stress and lowering blood pressure. You can do breathing exercises at any time and place, even at your desk at work. Set a reminder in your calendar if necessary.

6. Turn big resolutions into small habits

   Setting goals that are too ambitious – going to the gym every day, reading a book every month, stopping using disposable products or eating a diet without added sugars, for instance – is putting too much pressure on yourself. A healthy lifestyle that brings you well-being should be balanced. Set yourself small goals that, when practised consistently, will more easily become habits. Try starting with one physical activity a week, reading one page a day, replacing a disposable product with a reusable one or reducing your sugar intake.

• Blues is an African American music genre that precedes jazz, characterised by its slow rhythm, emotive melody and themes related to the post-Civil War period in the USA in the 19th century.
• The book Blue Nights, by Joan Didion, deals with how the author coped with the loss of a daughter.
• Kind of Blue, a Miles Davis record and considered to be one of the greatest jazz works of all time, has a very introspective atmosphere.