Blue Monday has long been considered the saddest day of the year. There are many reasons why people may struggle with their mental health around this time, from post-holiday letdown to finances or even the weather.
This year, it falls today (January 20) and experts at Meditopia, the all-in-one mental health solution, have revealed five things you can do this Blue Monday to take better care of your mental wellbeing.
#1 – Add a 30-minute walk to your day
The connection between physical and mental health is undeniable. According to the American Psychological Association, regular exercise reduces symptoms of anxiety and depression and helps to improve sleep quality, which in turn improves emotional regulation and cognitive function.
Start by adding a 30-minute walk to your day and prioritising getting 7-9 hours of quality sleep each night, and see the positive changes in your mental state.
#2 – Maintain social connections
Social isolation is one of the leading causes of depression and anxiety, according to the Mental Health Foundation. Staying connected with friends and family, volunteering, or joining social groups can have profound effects on mental health, as social connections provide a sense of purpose and help release feel-good chemicals like dopamine. Those who maintain strong social connections are happier, healthier, and live longer.
However, staying connected isn’t always easy. For those struggling, simple steps like scheduling 15-30 minutes to check in with loved ones or respond to messages can help you maintain relationships without feeling overwhelmed.
Reaching out to one friend or family member each day, even if it’s just a brief text or call, can make all the difference.
#3 – Take time for yourself
It’s easy to forget to slow down and take time for yourself, especially when life gets busy. However, engaging in hobbies and activities that make you happy is crucial for maintaining a positive outlook. Whether it’s playing sports, reading, cooking, or practicing mindfulness, carving out personal time helps you de-stress and refresh your mind.
If you’re struggling to find time, try dedicating 15-30 minutes of your day, perhaps during a lunch break or before bed, to engaging in a hobby you love. You could also set an alarm or reminder to take short breaks throughout the day. Even small moments of joy can make a big difference to your mental health.
#4 – Plan activities to look forward to
Having something to look forward to, big or small, can boost your mood and give you a sense of excitement and hope, according to the Mental Health Foundation. Planning ahead, whether it’s a holiday, a meal at your favourite restaurant, or even a simple walk to your favourite coffee shop, gives your mind something positive to focus on.
Start by thinking about what activities you enjoy and create both short and long-term plans that give you something to smile about.
#5 – Start a journal
Recognising and understanding your emotions is crucial for mental wellbeing. Taking time to identify your feelings—whether it’s sadness, frustration, or anxiety—can lighten the emotional load and help you process them more effectively.
Journaling is a powerful tool for organizing your thoughts and gaining clarity. Spend some time each day writing down what you’re feeling and what triggered those emotions. This can help you spot patterns and gain better control over your reactions.
To start, keep a notebook by your bed or use a note-taking app on your phone. Set aside 10 minutes each night to reflect on your day and jot down your feelings. Though it may seem like a small step, this daily habit can have a profound impact on your mental health, helping you better understand and manage your emotions.
Fatih Mustafa Çelebi, co-founder and CEO of Meditopia, said: “Society often promotes the idea that we should keep our emotions bottled up, and this has made it harder for many people to feel comfortable seeking help and support when they need it.
“The days surrounding Blue Monday are perfect for starting positive, open conversations about mental health. We should feel empowered to talk about our feelings without fear of judgement. When we lead by example and openly express our emotions, it sends a message that vulnerability is not a weakness, but a strength.
“It’s also important to regularly check in on the people in your life. Sometimes, a simple text asking how your friend is doing can open the door to a conversation that can make a difference.
“The aim is to create an environment where you and the people around you feel safe to express your feelings and ask for support when you need it most.”
