Is Blue Monday a real thing?

Blue Monday is often called the "most depressing day of the year" and usually falls on the third Monday of January, so the 20th this year! It came about in 2005 when a psychologist, Dr. Cliff Arnall, coined the term as part of a marketing campaign to sell holidays!

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His formula factored in things like:

  • Weather: cold, grey skies of January.
  • Debt: The financial pinch after holiday spending.
  • Time since Christmas : Holiday cheer and excitement fading into a distant memory.
  • Motivation levels: New Year energy dwindling. All those new years resolutions starting to slip a little.
  • Need for change: People feeling stuck in routines.

While it’s a catchy idea, the science behind it is shaky at best. Most experts agree it’s more of a marketing ploy than a legitimate psychological concept.


Does science back up Blue Monday?

Not really. The idea of a single "most depressing day" oversimplifies the complex factors behind mental health. While January can feel tough for a lot of people, that doesn’t mean Blue Monday is a scientifically proven thing.

What’s more realistic is acknowledging broader issues like seasonal affective disorder (SAD) or the general challenges that come with the start of a new year. SAD is a real type of depression that hits during certain times of the year, especially in winter. Symptoms might include low energy, irritability, and feeling down, often linked to shorter days and less sunlight. While SAD is a valid condition, it’s not tied to one specific day like Blue Monday claims to be.

Why does January feel so difficult?

Even if Blue Monday isn’t backed by hard science, there are real reasons why this time of year feels heavy:

  • Post-holiday blues: The fun and excitement of the holidays are over, leaving a void.
  • Money worries: Overspending during December can make January stressful.
  • Short days, long nights: Less sunlight can mess with your mood and energy.
  • New year pressure: Many people struggle to stick to their resolutions, leading to frustration.

How to beat the January slump

Here’s the good news: you don’t have to let January drag you down. These simple steps can help you feel better:

1. Soak up some light

Natural light is a great mood booster. Step outside during the day or try a light therapy lamp if it’s too gloomy. We don’t get enough vitamin D from the sun in the UK from October until March, so many individuals will take a supplement to help them out with this.

2. Move your body

Exercise doesn’t just keep you fit—it also releases endorphins, which help lift your mood. Brain scans show that even a 20-minute walk can do wonders.

3. Focus on sleep

Good sleep is the foundation of feeling good. Aim for a solid 7–9 hours a night and try to stick to a routine.

4. Connect with people

Don’t isolate yourself. Spending time with friends or family can help you feel more supported and less alone.

5. Start small with goals

If New Year’s resolutions feel overwhelming, break them down into smaller, doable steps. Celebrate small wins—they matter.

6. Don’t be afraid to get help

If you’re struggling, reach out to a professional. Talking to someone can make a huge difference.

Let’s be honest: Blue Monday has become a marketing goldmine. Companies use it to sell things like gym memberships, self-care products, or winter getaways. While some of these promotions might be helpful, they can also make light of real mental health struggles. So just be aware that perhaps you are a little more vulnerable to those marketers at this time of year! 


Turning Blue Monday into something positive

Even though Blue Monday might not be rooted in science, it’s a good reminder to check in with yourself and those around you. Use the day as an opportunity to focus on your mental health, start new habits, or simply take a break.

Blue Monday might be more myth than fact, but January can still be a tough month for many of us. Instead of focusing on a single “bad day,” let’s work on making this season a little easier to handle, whether it’s taking small steps toward self-care or reaching out for support, every bit counts.

Solution-focused hypnotherapy is a great way to reduce stress and improve mood. Your therapist will help you set achievable goals and really understand what ‘good’ looks like for you, and then cement this all in with some wonderful hypnotherapy—it’s almost like hitting the ‘reset’ button!

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This article was written with AI-assisted technologies and has been reviewed and edited with human oversight, in accordance with our AI policy.

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The views expressed in this article are those of the author. All articles published on Hypnotherapy Directory are reviewed by our editorial team.

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Taunton TA1 & Burnham On Sea TA8
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Written by Elise De Viell
BSc Psychology (hons.) AHD, HPD, DHP, MNCH, AfSFH
location_on Taunton TA1 & Burnham On Sea TA8
Elise has been practicing as a Hypnotherapist in Somerset since 2012, and works from 3 busy clinics in Taunton, Bridgwater and Burnham-on-Sea. She has achieved advanced level qualifications in hypnotherapy (level 5), as well as a degree in psycholog...
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