Every January, it pops up again.

“Today is Blue Monday — the most depressing day of the year.”

It sounds official. Scientific, even. Like there’s a reason you feel flat, tired, or emotional — and it just happens to fall on one specific Monday. But here’s the thing: Blue Monday was completely made up. And even the person who helped create it later admitted that. That said… if you’re feeling low in January, you’re not broken, dramatic, or “buying into it.” January is hard — just not for the reasons we were sold.

Where did Blue Monday actually come from?

Back in 2005, a UK travel company asked a psychologist to come up with a formula for the “most depressing day of the year.” The idea was simple: if people believed they were at peak misery, maybe they’d book a sunny holiday.

The formula included things like:

• Post-Christmas debt
• Failed New Year’s resolutions
• Low motivation
• Cold, miserable weather

It landed on the third Monday in January, and Blue Monday was born.

The problem? There was no real science behind it. No studies. No data. Just clever marketing. The psychologist involved later said the formula wasn’t helpful and encouraged people to challenge the idea altogether.

But feeling low in January is very real

Here’s the important part.

Just because Blue Monday is nonsense doesn’t mean the January blues are.

January can feel heavy because:

• The days are short and dark
• The weather keeps us indoors
• Christmas is over and everything feels a bit… flat
• Money is tight
• Energy is low and expectations are weirdly high

It’s a completely normal response to a tough season — not a personal failure.

Things that genuinely help when January feels bleak

Nothing here is about “fixing” yourself. It’s about making things a little softer.

 Get more light (where you can)

• Try to get outside during daylight hours, even for a short walk.
• If mornings are rough, a SAD lamp or dawn simulator can help ease you into the day.
• Instead of fighting winter, lean into it — rest more, slow down, be cosy. You’re allowed to “winter”.

 Look after your body (gently)

• Move in ways that feel doable — walking, stretching, dancing around the kitchen.
• Stick to a regular sleep routine if you can.
• Eat in a way that nourishes you, not punishes you.
• Consider a vitamin D supplement — many of us are low in winter.

Small things add up more than you think.

Be kinder to yourself than usual

January doesn’t need to be your “reset” month.

• You don’t need huge goals or dramatic resolutions.
• Set small, flexible intentions instead.
• Notice a few good moments each day — even tiny ones.
• Create little comforts: a candle, a favourite mug, warm clothes, familiar routines.

Joy doesn’t have to be loud to matter.

Stay connected (without pressure)

• A short text counts. A low-effort coffee counts.
• If social media makes you feel worse, mute it for a while.
• Give yourself something to look forward to — a film night, a meal, a plan, even something small.

Connection doesn’t have to be big to be meaningful.

If you’re job hunting right now, please bear this in mind

Looking for work in January can be brutal. Rejections hurt. Silence hurts. And it’s easy to let it mess with your sense of worth — but your value is not your employment status.

A few things that help:

• Treat the job search like a job with limits
• Aim for quality applications, not endless ones
• Focus on what you can control
• Take breaks without guilt
• Stay connected to people, not just job boards

It’s a marathon, not a sprint — and you’re allowed to get tired.

When it might be time to reach out for extra help

If your low mood feels overwhelming, lasts more than a couple of weeks, or starts affecting daily life, it might be more than seasonal blues.

That doesn’t mean you’ve failed — it means you’re human.

• A GP can help you figure out next steps
• Talking therapies can make a real difference
• In the UK, Samaritans are available on 116 123, 24/7

If you’re in crisis, please reach out for immediate support. You don’t have to carry it alone.

The takeaway

Blue Monday isn’t real. But winter is. January is. And how you’re feeling makes sense.

You don’t need a “most depressing day of the year” to justify slowing down, struggling, or needing support. Be gentle with yourself. This season isn’t about blooming — it’s about getting through. Spring will come. And until then, you’re doing enough.