Blue Monday: Top tips to beat the blues
The dreaded “Blue Monday” is finally upon us. The term was first coined by the psychologist, Cliff Arnall, for a travel PR firm in 2004 after he calculated that the third Monday of January was the “most depressing of the year” due to a bitter cocktail of bleak weather, outstanding debt, low motivation, far-fetched resolutions and a post-festive slump.
According to the mental health charity Mind, one in four of us experiences depression at some point in our lives. For many during this winter season, feeling low is not just a battle for today, but an ongoing struggle. So whilst some businesses will capitalise on you feeling lacklustre and offer you a stream of products from SAD lamps to weighted blankets, other individuals and charities are encouraging people to use this day to take stock and practice some restorative self-care – no £90 lamp needed.
Here are some top tips to fight the blues and keep track of your mental health.
Get outside
It may be four degrees in some parts of the U.K, but the sun seems to have poked out the clouds to offer us a dosage of Vitamin D. So head outside when you can, free yourself from the shackles of your desk job, and soak up some rays like the insatiable plant you are. After all, there’s nothing more meditative than a stroll outdoors to clear your mind and improve your focus.
Exercise
Take it one step further and squeeze in some exercise for thirty minutes. Whether it’s a light jog, a run, a brisk walk, or a daunting HIIT workout, moving your body will also shake up the chemicals in your brain and rev up your endorphins. Regular exercise improves your energy, enhances your self-esteem, and helps you live longer.
There are also many groups that combine exercise with boosting mental health to check out. From Bolt, Jack Duddy’s weekly running club based in London, Rachel Ashe’s social enterprise Mental Health Swims, Katie Marlow’s monthly mountain-biking rides, Joe Taylor’s ‘surf therapy’ course at The Wave Project, to Scott Johnson’s walking “Proper Blokes Club.”
Healthy diet, healthy mind
Studies have shown that a diet of ultra-processed vegetables, fats, and preservatives can set you up for a form of chronic inflammation that some doctors believe is the root of anxiety and depression. Whereas a healthy and well-balanced diet reaps a whole load of benefits. Getting your five-a-day can improve your mood, help you think clearly, and give you more energy.
Try eating foods rich in antioxidants like some serotonin-boosting protein (fatty fish, nuts, beans, lean meat), dairy (reduced-fat yoghurt, milk cheese), nutrient-rich leafy greens (spinach, bok choy and kale), antioxidant fruit (blueberries, raspberries and strawberries) as well as whole grains (bulgur, millet, quinoa, brown rice).
On top of this, try to avoid alcohol (a depressant) and caffeine (anxiety-triggering) and make sure you drink between 6-8 glasses of water to carry nutrients and oxygen to your overworked cells.
Medidate
A host of research suggests that meditation increases serotonin levels in the brain, and there are now many apps that can help you practice. From Headspace to Calm, you can use these apps to focus your attention, manage your emotions, and disrupt the stream of jumbled thoughts that could be causing you undue anxiety.
Recharge your batteries with some Niksen
Practice what the Dutch refer to as “Niksen”: in other words, master the art of doing nothing. Niksen is any activity that’s done without a purpose: whether it be listening to music or simply sitting in a chair and looking out of the window. While mindfulness is about being present in the moment, niksen is more about carving out time to just be. While critics have dismissed the concept as laziness, it’s important to break free from the pressure to always be productive.
According to the World Happiness Record in 2019, the Netherlands became the fifth happiest nation in the world. We should all take heed of this and practice the cognizant art of niksen.
“Brew Monday”
The Samaritans are “turning Blue Monday on its head” by encouraging people to connect over a virtual cup of tea on what they have coined “Brew Monday.”
“Reach out to a friend, family, member or colleague for a virtual cuppa and a chat,” reads the website. “It doesn’t have to be a Monday or a cup of tea, just taking time to really listen to another person could help them work through what’s on their mind. Because now more than ever, sharing a cuppa is more than a drink – it’s about reaching out, checking in and staying connected.”
You can also use Brew Monday to raise funds for the charity here.
Tune in to a podcast
Get out of your own head and into someone else’s. From motivational to uplifting, thrilling to entertaining, there is a whole funfair of podcasts to listen to. After something inspiring? Try Diary of a CEO with Steven Bartlett or How to Fail with Elizabeth Day. Insightful? Try BBC Radio 4’s The Flipside or The Rest is History with Tom Holland and Dominic Sandbrook. Optimistic? Try Fearne Cotton’s Happy Place or Nathan Filer’s Why Do I feel? Or if you’re after a total distraction, try the flabbergasting Sweet Bobby podcast from Tortoise Media.
Plan a getaway
Planning new experiences adds fresh colours to our “mental palette” and “sparks the imagination”, writes Aaron Miller for Positive.News. When tangled up in the stresses of modern life, our thinking can often resort to potentially harmful patterns. So if you’re feeling stuck in a rut today, get out of your head and bury it in some travel books to plot your next adventure.
Get some shut-eye
Sleep allows our body and mind to recharge, leaving you refreshed and alert when you wake up. Not getting enough of it means the brain cannot function properly, your problem-solving skills will suffer, and you will struggle to process information. So tonight, have a hot bath or shower, switch off your phone an hour before bed, avoid any blue light that will befog your circadian rhythm and pick up a good old-fashioned book. After all, a study conducted by the Reading Agency found that immersing oneself in reading can increase self-esteem, reduce symptoms of depression, and reduce anxiety and stress.
And remember..
Try not to get too caught up in the anxiety surrounding “Blue Monday”; it is only a PR gimmick created by a company to drive up bookings. Instead, take today to check in with family and friends. If you or someone you know needs some support now and beyond Blue Monday, reach out to someone that can help on these free helplines:
Samaritans – 116 123
SANEline – 0300 304 7000
National Suicide Prevention Helpline UK – 0800 689 5652