Practical Ways to Find Light in the Dark days
Every January, talk of ‘Blue Monday’ resurfaces - referred to as ‘the most depressing day of the year.’ But what is it, in reality? The term was coined in 2005 by a British travel company, as part of a marketing campaign to sell winter holidays! It was tied to a pseudo-mathematical formula which factored in post-holiday debt, gloomy weather, and faltering New Year’s resolutions. While it captured public imagination, the formula has been widely criticised by scientists as pseudoscience, and even the guy who developed it has distanced himself from it.

Despite the hype surrounding Blue Monday, it does tap into something real. January can be tough for many of us. Short days - and associated lack of sunlight; financial pressures and the emotional impact of the festive season can often leave us feeling low - me included! If you’re finding it hard right now, it’s not because of the date on the calendar - it’s because you’re human!
So, what can you do about it?
Here are a few strategies to help lift your mood and navigate this time of year:
Get Moving
Whether it’s a brisk walk, a workout, or a bigger challenge, physical activity releases endorphins - your brain’s natural mood lifters. There are greater benefits if you can get outside - even if it’s grey! Fresh air and daylight work wonders for mental health.
Connect with Others
At this time of year, it’s natural to want to hibernate, but this can leave you feeling isolated. If that’s the case, reach out. Call a friend, join a community group, or even have a chat with someone at work. Connection is one of the most powerful antidotes to low mood.
Set Small, Achievable Goals
If you’re struggling to stick to your resolutions, that’s okay! Start small. Maybe it’s drinking a glass of water first thing in the morning or taking five minutes to stretch. Little wins build momentum. It’s even better if you can tie them to your values - ‘I want to drink a glass of water first thing in the morning, because I want to stay hydrated and avoid getting grumpy!’
Practice Gratitude
At the end of each day, jot down three things you’re grateful for. They don’t have to be big—just something that made you smile or brought you comfort. This simple practice can shift your focus from what’s lacking to what’s already good and helps build a positive mindset.
Be Kind to Yourself
Blue Monday - or any day - doesn’t define you. If you’re not feeling your best, that’s okay. Rest if you need to. Reach out for support if it feels too much to handle alone. There’s strength in seeking help when you need it.
Final Thoughts on Blue Monday
Blue Monday might be more myth than science, but the struggles many of us face this time of year are very real. Rather than letting the narrative pull you down, let it be a reminder to check in with yourself and take steps - however small - towards feeling better.
If you’re looking for ways to combat winter blues, this post might inspire a fresh start. Remember, if the heaviness feels unshakable, reaching out to a therapist or support group could help. You don’t have to go through this alone!
What’s one thing you’re doing to take care of yourself this January? Let’s start a conversation below.
And if you need to, get in touch and book a free intro call.
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