Banishing Blue Monday: 9 Proactive Tips For Tackling The Winter Blues



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As the calendar pages turn and we find ourselves in the heart of winter, the infamous ‘Blue Monday’ looms on the horizon. Dubbed the most depressing day of the year, typically falling on the third Monday of January, it’s a concept that resonates with many as the festive cheer fades and the reality of winter’s chill sets in. 

Banishing Blue Monday

It shouldn’t – and doesn’t – have to be this way. In fact, there are plenty of proactive steps you can take to keep your spirits high and the winter blues at bay. Here are 9 strategies to help you navigate through the frosty days with a spring in your step.

Reconceptualise This Time Of Year

January gets a bad rap in the UK, with funds running low and enthusiasm running even lower. For some, simply reframing the way we think about this barren month can help put an enduringly positive spin on things. 

With many Brits choosing to go dry, meat free and hermit-like right now, why not view January as a time to reset and rejuvenate, to get fit and to grow. With this sense of optimism driving everything you do this month, you’ll emerge blinking into the fresh, hopeful light of spring looking and feeling your best, with a bank balance bolstered and ready to be spent on having fun. Doesn’t that sound like just the ticket?

Embrace The Great Indoors

When the mercury plummets, it’s tempting to hibernate until spring. And for many (not just for the bears, bats, and hedgehogs, we should add!), this is a tried and tested method of seeing off a bleak time of year that shouldn’t be sniffed at.

But this bout of hibernation needn’t be one that’s shrouded in negativity. Instead, transforming your home into a cosy sanctuary can be a delightful way to combat the gloom. Invest in plush throws, light up some candles, and create a reading nook. A warm and inviting space can make the shorter days feel more intimate and less confining.

Find Your Inner Chef

Winter is the perfect time to explore new recipes and indulge in the art of cooking. The act of preparing and enjoying a meal can be incredibly therapeutic, and that’s even before we consider the nourishment and nutrition that a home cooked meal can provide. 

By embracing the fruits, vegetables and wild proteins of the season, you can touch base with the time of year in a measured, mellow way, learning new skills along the way. What’s not to love?

Keep Moving

Yes, the sofa’s call can be strong, but regular exercise is a proven mood booster. You don’t have to brave the cold for a jog if that’s not your cup of tea. There are plenty of indoor activities to get your heart rate up – from yoga to dance workouts, or even a brisk house-cleaning session. Find what you enjoy and make it a part of your routine.

Read: 5 IDEAL tips for creating a home gym with items you already own

Socialise Smartly

Social connections are vital for our mental health, especially when we’re prone to feeling isolated. Plan regular catch-ups with friends and family, whether it’s a coffee date, a video call, or joining a local club or class. The key is to maintain a sense of community, even when you’re wrapped up in layers of wool.

Learn Something New

The dark evenings are an opportunity to dive into a new hobby or skill. Always wanted to paint, play an instrument, or speak another language? Now’s the time! Engaging your brain in learning can be incredibly satisfying and a wonderful distraction from the dreariness outside.

Make Plans To Get Excited About

Sometimes, looking forward can help us manage the present. Start planning a holiday or a summer garden party. Having something to look forward to can lift your mood and remind you that the winter blues are only temporary.

Seek The Sunlight

Whenever the sun decides to grace us with its presence, make the most of it. A brisk walk in the middle of the day when the light is brightest can help combat SAD (Seasonal Affective Disorder). If natural light is scarce, consider a SAD lamp to simulate the sun’s effects.

Indeed, according to the NHS, whilst the precise cause of SAD isn’t yet understood, ‘’it’s often linked to reduced exposure to sunlight during the shorter autumn and winter days.’’ 

This may effect the brain’s production of melatonin, serotonin, and our circadian rhythm, all of which play a role in regulating our mood.

It’s essential, then, to make the most of the natural light whenever you can. The evenings haven’t yet fully drawn in, and neither should the curtains on another summer past. Sunlight is good for the soul, make no mistake, with research suggesting that the brain produces more serotonin (the brain’s natural antidepressant) on sunny rather than darker days. 

Seeking Professional Help If It’s Necessary

It’s important to acknowledge that sometimes, despite our best efforts, the weight of the winter blues can feel too heavy to lift alone. If you find that your low mood lingers persistently or deepens, it may be time to seek professional help. There’s a profound strength in recognising when you need support, and reaching out is the first step towards feeling better.

Your GP can be a gateway to the help you need, whether that’s one-to-one therapy, medication, or a combination of treatments tailored to your needs. Mental health is as crucial as physical health, and it deserves the same care and attention. Remember, asking for help is not a sign of weakness; it’s a courageous act of self-care.

In the UK, there are also numerous resources and charities such as MindSamaritans, and SANE that offer support and advice. You’re not alone, and with the right help, you can navigate through the winter’s challenges and emerge with renewed hope and resilience.

The Bottom Line

While ‘Blue Monday’ and the winter months can be challenging, they also offer a chance to slow down and focus on self-care. By adopting some of these proactive tips, you can turn the coldest season into a time of warmth and personal growth. 

Remember, if you’re struggling significantly with the winter blues, it’s important to reach out to a healthcare professional for support.

*This article is for informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition.*

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