Blue Monday and how to get through the January Blues

January can feel like the longest month of the year. After the festive highs and the dark days of winter, many people experience low mood, fatigue, and a sense of monotony-often labeled as “Blue Monday” or the broader January blues. While there’s no single cure, there are practical, evidence-based strategies you can weave into daily life to brighten your winter and boost resilience.

What is Blue Monday?

Blue Monday is a term coined to describe the idea that the third Monday of January is the most depressing day of the year. While the science is more nuanced than a single day, the concept captures a real phenomenon…. post-holiday fatigue, cold and darker days, financial strain, and unmet New Year resolutions can contribute to mood dips and reduced motivation. Some key contributors to the January blues can be reduced daylight and circadian disruption. Weather-related inactivity along with holiday debt and financial stress. Social comparison and expectations.

Here are some of the things that l have done over the many years….and as the years go on for all of us, it does get more difficult, but keeping a positive attitude and an open mind to trying new things. I try to spend time outside during daylight hours, even on cloudy days. If possible, take a short walk at lunch or throughout the day. I also use periotic standing when the weather is very bad outside. As they say motion is lotion and keeping some type of physical movement going is the best practice. This one did not work for me, but may for you…. that is light therapy lamp in the morning if your schedule allows. Use it for 20-30 minutes daily, especially in darker months.

Dr. Carlo Ammendolia who is a regular on Insight’s suggests consistent activity, 20-30 minutes most days can improve mood and energy. He suggests brisk walks, cycling, home workouts, or dance breaks. Even gentle yoga or stretching can help. I do a weekly stretch program with a registered therapist, and it has help get me flexible and mobile most day, but l still have my days. Exercise outdoors, when possible, fresh air plus sunlight can boost well-being. The latest trend that l have tries is tai-chi and l have not gotten enough to honestly say whether it has had any significant effect on me for the positive. I will stick this and let you know if l gain any benefits.

Dr. A will tell you that nourish your mood with a balanced approach to the winter months. His regime is a balanced program prioritizing complex carbs, lean proteins, and healthy fats to stabilize energy. The only vitamin that he recommends is vitamin D and being aware of your blood levels of which your family doctor can give you. Dr. A does not drink coffee and l asked why and his response was taste and preference and he decided to not drink coffee. And his last bit of recommendation is to try and not eat a heavy meal too close to bedtime.

Trying to connect with friends or folks that can help you either mentally or give you some comfort with a few laughs. However, if you are feeling isolated, connect with friends, family, or communities with shared interests. Helping others can improve mood and sense of purpose. For some reason giving whether time or a helping hand seems to always make me feel better and it activates the part of the brain that gives you a boost of vigor and reality, give it a try.

The biggest part for me is the mental aspect of winter and getting down regardless of what people try to tell you…. sometimes l get into that funk and myself at times do not know what to do and then my mind starts to wonder. The one and only thing lately that has continued to work is breathing and drinking water. Short daily mindfulness or breathing exercises can reduce stress. Here is my breathing tip when you get into that funk…. breath in for 4 second, hold for 7 seconds and exhale for 8 seconds and repeat 3 to 5 times.

Challenge negative thoughts with balanced evidence and reframe to more adaptive outlooks. Try to identify triggers and create a plan to minimize their impact. If you get stuck, breath and get up and move, and if you can’t move just stand at 10-to-5-minute intervals. Mindfulness is a big park of keeping your mind in a positive mode and mood. Try not to be around negative people, especially during the winter months. Try to limit scrolling in tik toc and Instagram as it only put you in a spiral and your mind will wonder and those though will stay with you all night long and will disrupt your sleeping habits. Persistent low mood and if blues persist for weeks, worsen, or disrupt daily functioning, consider talking to a healthcare professional.

The January blues are common, but they don’t have to define your winter. By prioritizing light, movement, nutrition, social connection, small achievable goals, and mental health tools, you can build buffer against low mood and create a winter that feels more manageable and even enjoyable.

Be grateful and make the best out of 2026!

Vincent Black