Blue Monday

How to make Blue Monday work for you

The third Monday in January, known as Blue Monday, has gained a reputation as the most depressing day of the year. 

But is it really? 

While the term began as part of a marketing campaign, it resonates because January can be tough. 

The festive season is over, resolutions may be faltering, and the winter days feel endless. 

However, instead of giving in to the gloom, this day can be an opportunity to check in with yourself and focus on well-being.

I’d to share how small, meaningful actions can make a big difference – not just on Blue Monday, but throughout the year. 

Let’s turn this day into a chance to prioritise self-care, movement, and connection.

Move to improve your mood

When we move our bodies, we feel better. 

It’s that simple. 

Gentle exercises like Pilates not only get the blood flowing but also help release endorphins – the body’s natural mood boosters.

Movement also helps us release tension that builds up in the body, especially during colder months when we’re more likely to hunch against the chill. 

Even a short session can leave you feeling calmer and more grounded.

Try this: 

Sit up tall in your chair and take a deep breath. 

On the exhale, gently twist your upper body to one side, letting your shoulders relax. 

Inhale back to centre, and exhale to the other side. This simple twist can ease tension in your spine and help you feel more present.

The power of touch

Touch is a powerful tool for relaxation and stress relief. 

Whether it’s a professional massage or simple self-care practices like rubbing your temples or jawline, touch can help reduce cortisol (the stress hormone) and leave you feeling more at ease.

Holistic therapies, such as facial massage, are especially beneficial during the winter months. 

They’re not just a treat but a way to reset your nervous system and reconnect with yourself.

Top tip: I

f you’re feeling tense, try gently massaging your temples in circular motions or placing your hands over your heart and taking a few slow, deep breaths.

Focus on small acts of self care

Self-care doesn’t need to be elaborate. In fact, it’s often the small things that have the biggest impact. 

Lighting a candle, sipping a warm cup of herbal tea, or taking a short walk can shift your mood. 

The key is consistency – building small moments into your day that bring you comfort and joy.

This is especially important on days like Blue Monday, when energy and motivation might be low. 

Give yourself permission to rest and recharge without guilt.

Avoid the social media trap

January is a minefield of ‘New Year, New You’ messaging. 

It’s easy to feel overwhelmed by unrealistic expectations and pressure to make drastic changes. Instead, focus on what works for you and your unique needs. 

Keep it simple and sustainable.

If something feels too much, step back and reassess. 

Life is about trusting the process and enjoying the journey – not rushing to meet someone else’s idea of success.

Connection is key

January can feel isolating, but connection is one of the best antidotes to the blues. 

Reach out to a friend, join a community class, or simply have a meaningful conversation. 

Feeling part of something bigger reminds us that we’re not alone.

Practical tips to brighten your day

Here are a few quick ways to lift your mood on Blue Monday:

Move

A short stretch or a brisk walk can do wonders.

Nourish

Eat something wholesome and comforting.

Rest

Give yourself permission to rest without guilt.

Gratitude

Write down three small things that made you smile today.

Let’s Re-frame Blue Monday

Instead of seeing Blue Monday as the most depressing day of the year, let’s use it as a reminder to prioritise our well-being. 

Small, simple actions can have a ripple effect on our mood and energy – and you don’t have to wait for a specific day to start. 

Take care of yourself, embrace what works for you, and remember: there’s always an option to feel better.

Sam ‘off to watch a film with a cuppa and chocolate’ Hobbs