Dubbed the most depressing day of the year, Blue Monday is almost upon us. It falls on the third Monday in January (Monday 17th January this year), when the Christmas cheer has faded, and the days are dark and bitterly cold. Although there’s nothing scientific about the day, it’s completely understandable why people might feel down or burnt out in January.
Dubbed the most depressing day of the year, Blue Monday is almost upon us. It falls on the third Monday in January (Monday 17th January this year), when the Christmas cheer has faded, and the days are dark and bitterly cold. Although there’s nothing scientific about the day, it’s completely understandable why people might feel down or burnt out in January.
Praised for encouraging open conversations about mental health, Blue Monday is a good opportunity to check in with yourself and others. Keep talking about how you’re feeling and make a plan of what you’re going to do to look after yourself – because you can’t help others when your own tank is half empty.
Here are some things you can do to improve your self-care:
Get good quality sleep
The National Sleep Foundation recommends that the average adult needs seven to nine hours of sleep each night. And it’s not just about the amount of sleep we get that matters, either – quality counts. Improve your sleep hygiene by sticking to a consistent schedule, banning phones from the bedroom and cutting out caffeine and alcohol. Decluttering your bedroom and creating a calming space can also help you to relax before you turn the lights out. If you can’t switch off your thoughts, have a go at some belly-breathing techniques or use a meditation app like Headspace or Calm.
Eat healthy, nutritious meals
It’s all too easy to reach for comfort food in winter, especially if you’re feeling down. And there’s nothing wrong with having treats here and there. But fast foods and those high in sugar can lead to crashes and make us feel sluggish. Try adding oily fish, leafy greens, nuts, seeds and wholemeal foods into your daily diet. Skipping meals and dieting can lead to mood swings, so don’t restrict yourself. Try snacking on raw vegetables as you’re cooking dinner; this will help you get your veggies in and also help to reduce sugar spikes after your meal.
Stay hydrated
Make sure you drink plenty of water, even in winter when you might not feel as thirsty. Mild dehydration can cause brain fog and affect your cognitive performance. Remember that your brain is over 70% water, so keep it topped up to feel good. The recommendation for optimum intake is said to be six to eight glasses, but everybody is different. If you’re bored of water, try some different herbal teas to mix things up.
Avoid tech overload
All too often we find we’ve spent hours in front of a screen each day, whether that’s for work on a laptop, on video calls, scrolling Instagram or watching television. Many of us are suffering from ‘screen fatigue’ which can lead to symptoms such as headaches, poor sleep and eye strain. Swap your phone for a book an hour before bed to give your brain time to switch off properly and set a timer to take regular breaks when you’re in front of a screen for work.
Move your body
Get those endorphins (feel-good hormones) going by getting your body moving. If you can, aim for 10,000 steps a day – perhaps you could walk the school run instead of driving some days, or get off a tube stop earlier than you need. Although good for getting your heart going, not everyone loves running and cycling and that’s okay – find what works best for you. It might be a gentle yoga session on YouTube, or dancing around the house to your favourite feel-good tunes.
Increase vitamin D
According to the NHS, we need vitamin D for healthy bones, teeth and muscles, and studies have also shown that it can help with severe fatigue. One of the best ways to get your supply in is through sunlight. Taking a walk in the morning is a good way to get vitamin D in winter but this might not be enough. Consider taking a supplement to keep your levels high and look for foods that contain the vitamin, such as mushrooms and tuna.
Have a bath or hot shower
Being in and around water can help to calm our nervous system. Studies have shown that taking a bath can reduce stress, so why not add one into your pre-bed routine. Light a candle and add your favourite essential oils and bubbles into the tub – try lavender as it helps us to relax. If you haven’t got a bath, then taking a hot shower can have a similar effect.
Write things down
Skin and wellness expert Marie Reynolds advises writing down things that are bothering you before going to bed. “Categorise each comment into sections, such as work, partner, family, finances, kids etc – remember there are no emotions attached to this, it should not be a diary excerpt but, rather, bullet points of particular stressors. Note down the issue, in just a sentence, and now think – are you in control of this?”
“If the answer is yes, then write a flowchart with a few steps on how you can take control, without guilt or responsibility attached. Just write down some logical steps you can take to overcome it. If you can’t do anything about the issue (this includes other people’s emotions), simply put a line through it and move on. Make this a routine every night.”
Get outside
Research has found that spending time in nature has a positive impact on our physical and mental health. You don’t have to go far to benefit either. Just taking a 20-minute stroll in your local park or by some water will do wonders. Listen out for calming noises – birdsong in the morning, water trickling in a stream or leaves rustling in the wind.
For our top pick of products to help with some you-time, head to our Wellness Edit.
If you are suffering from anxiety or feelings of depression, it’s important to speak to someone. Reach out to family, friends, contact support groups and charities such as mind.org.uk, and visit your GP. And if you’re in crisis, call the Samaritans on 116 123 for immediate support.
There is a lot of help available and you’re not alone. Remember, you won’t feel like this forever.
