Feeling the January Blues? | Blog

Feeling the January Blues? Here's What You Need to Know About Blue Monday

You may have heard people talking about Blue Monday supposedly the most depressing day of the year. But what does it really mean, and more importantly, how can you look after yourself and your wellbeing during this time?

What is Blue Monday?

Blue Monday was first invented in 2005 by Cliff Arnall, a former tutor at Cardiff University. He came up with a formula that supposedly calculates the gloomiest day of the year, factoring in things like weather, debt, time since Christmas, failed New Year's resolutions, and low motivation. (en.wikipedia.org)

The thing is, there's no scientific proof that this day is actually any worse than others. Experts, including the Royal College of Psychiatrists, say it's more of a marketing idea than a real mental health phenomenon. (rcpsych.ac.uk)

But even if it's not scientifically the worst day, many of us do feel low in January and that's very real.

Why January can be tough

Even without a formula, January comes with challenges that can weigh on your mood:

• Short, dark days: Less sunlight can leave you feeling sluggish or low.
• Financial stress: A 2024-25 report for the UK (mentioned by some commentators) highlighted that more than 5 million working-age adults are now facing a multi-stress mix of financial, housing and health insecurity and that those individuals are twice as likely to suffer mental stress, insomnia and social isolation. The Guardian
• Post-holiday slump: Returning to routine, work, or study after festive breaks can feel overwhelming.
• High expectations for the year: Many of us set resolutions that feel hard to stick to, which can leave us frustrated or disappointed.

All these factors can make January feel heavier  so if you're noticing a low mood, you're definitely not alone.

Simple ways to take care of yourself

Even small steps can make a big difference when January feels challenging:

1. Check in with yourself

Notice how you're feeling  tired, low, anxious, or stressed? That's a sign to pause and give yourself some attention.

2. Reach out and connect

Talking to someone you trust  a friend, family member, or support group can help lighten the load. Even a short chat can make a difference.

3. Take one small action for your wellbeing

• Get outside for a walk or a bit of movement.
• Create a simple sleep routine: try to go to bed and wake up at consistent times, and reduce screen time before bed.
• Plan or review your finances  having a plan can reduce stress and anxiety.
• Do one thing that makes you feel good, even for a few minutes: music, a hobby, a warm drink, or a podcast.

4. Access support if you need it

If your mood, sleep, anxiety, or stress feels overwhelming, support is available. You don't need to wait until it becomes a crisis, and you don't need a GP referral to access help.

How we can support you

Our services are here to help people in Norfolk aged 16+ take care of their mental health and feel a bit less blue :

• Free online workshops covering anxiety, low mood, sleep, relaxation, and coping strategies.

Easy to book online  just pick a date, submit your details, and we'll send you a link.

We also offer:

• 1:1 support (self-refer  no GP or diagnosis needed)
• Employment support
• Podcasts & blogs

You can self-refer or call 0300 123 1503 (Monday to Friday, 8 am-8 pm).

A gentle reminder

Blue Monday may not be scientifically the worst day, but it's a useful reminder to pause, check in, and take care of your wellbeing.

Even small steps - reaching out, joining a workshop, taking one moment for yourself - can make you feel lighter, calmer, and more in control.

Remember: you're not alone, and support is out there. Looking after yourself isn't just for Blue Monday - it's for every day of the year.