It’s the third Monday of January — supposedly ‘the most depressing’ day of the year.
Although psychiatrists say there is no evidence to back the Blue Monday theory, there is no doubt that many people do experience a seasonal slump around now.
But you don’t have to do much to feel better, simply opening your bedroom curtains in the morning could be enough to boost your mood, according to a top scientist.
Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic, advises doing so to maximise the amount of daylight to overcome the winter blues.
‘Light plays a crucial role in regulating mood and energy levels. Open your curtains as soon as it’s light,’ she told MailOnline.
Dr Touroni added that spending time outdoors, even if it is cloudy, will work even better.
‘A 20-minute walk in natural daylight can work wonders. For those particularly affected, investing in a light therapy lamp that mimics natural sunlight can be transformative,’ she added.
Dr Audrey Tang Chartered Psychologist at The British Psychological Society, explained sunlight is needed to stimulate the release of the serotonin — a ‘brain chemical’ responsible for regulating mood.
Although psychiatrists say there is no evidence to back the Blue Monday theory — there is no doubt that many people do experience a seasonal slump around now
Serotonin is associated with feelings of happiness and calm, while imbalances may be one contributing factor to depressive symptoms.
Getting outside could also help those experiencing low mood and anxiety during the darker winter months — known as seasonal affective disorder (SAD).
The exact cause of SAD isn’t fully understood but it is thought to be linked to a lack of exposure to sunlight during autumn and winter hindering part of the brain called the hypothalamus — which governs sleep and mood — from working correctly.
The condition, also known as winter depression, could also be linked to genetics, as SAD — which is thought to affect around 2million people in the UK, or three per cent of the population — has been found to run in some families.
‘Even though it is cold, because we as humans are biophilic — which means that we are drawn to nature — just being outside in nature can make us feel a lot better,’ Dr Tang told MailOnline.
It can generate positive emotions, including a feeling of calm and joy, she explains.
In fact, research has shown people who are more connected with nature are usually happier.
Almost half (45 per cent) of people in the UK said visiting green spaces, such as parks, helped them cope during the pandemic, according to the charity Mental Health Foundation.
Getting out into nature on a walk can generate positive emotions, including a feeling of calm and joy. It will also get the blood pumping , which is another mood booster
Getting out in nature for a walk will boost the mood by getting the blood pumping and oxygenating the brain.
‘It stimulates the release of endorphins, which improve mood and reduce stress. Simple activities like yoga, dancing, or brisk walks in nature can be incredibly beneficial. Even if it feels challenging to start, small steps can create positive momentum,’ added Dr Touroni.
It can also just make us feel more lively Dr Tang adds. She said: ‘Sometimes when people are sad re-energising is better than relaxing. It doesn’t remove your problem, but what it does channel the energy positively, you feel more able to cope.’
Psychotherapist Charlotte Bailey adds that exercising is also vital for helping us not only to feel better throughout the winter months, but to get proper sleep.
She explained that mental health issues can trigger a physiological stress response and disrupt the bodies ability to relax and keep cortisol levels elevated.
‘Normally, cortisol drops in the evening to help your body prepare for sleep, but when stress and anxiety keep it raised, it becomes difficult to unwind,’ she said.
It can also disrupt REM sleep, which is essential for emotional processing and cognitive functioning.
But she agrees that exercise can help boost energy levels and help people get to sleep when they are feeling low.
Dr Tang adds that it is also okay to say no to some plans, set boundaries and take it a bit slower during the winter months if you know your energy is depleted
She said: ‘Mental health challenges can cause fatigue and lack of motivation, leading to less physical activity during the day. Without enough activity, your body doesn’t burn off enough energy, leaving you with excess energy at night, which makes it harder to feel physically tired and ready for sleep’.
Winter can feel isolating, that’s why phycologists recommend people stay connected, book in a coffee date, a video call or just check in with loved ones.
Dr Tang urges everyone to ‘reconnect, talk and listen’ because spending time with friends and family boosts oxytocin — known as the love hormone because it promotes positive feelings.
She added that sharing a problem with someone can also help clear your headspace.
However, Dr Tang adds that it is also okay to say no to some plans, set boundaries and take it a bit slower during the winter months if you know your energy is depleted.
Similarly Dr Touroni said that it is okay to feel less energetic or motivated in the winter.
‘Instead of pushing yourself, lean into self-care. Relax with a good book, take warm baths, or explore mindfulness techniques,’ she said.
The concept of Blue Monday can act as a self-fulfilling prophecy, warns Dr Tang.
If individuals anticipate feeling low on this day, they may unconsciously adopt a negative mindset.
Blue Monday originated as a marketing strategy by Sky Travel in 2005 in a bid to sell holidays to downcast Brits.
Since then, other firms have jumped on the bandwagon, using it as an excuse to tout tech, DIY products and wellness goods.
The firm asked British psychologist Cliff Arnall to calculate the most depressing day of the year, with the aim of then encouraging people to book a trip overseas to help banish these winter blues.
Dr Arnall created an ‘equation’, which incorporated factors including weather, debt, salary, time since Christmas, New Year’s resolutions and low motivational levels.
The original 2005 result was January 24 but since then it has generally been held on the third Monday of January.
Dr Arnall’s equation has been debunked as essentially meaningless, as factors like ‘weather’ are so variable.
