10 Tips to beat Blue Monday

Blue Monday falls on the third Monday of January every calendar and it’s known as the most depressing day of the year.

January is a time when people have their emotions lower; post-Christmas blues, some struggle with debt, the days are cold and dark, and others struggle to stick to their New Year’s resolutions.

In 2005, the UK psychologist Dr Cliff Arnall created an equation that takes into account seven different variables: (W) weather, (D) debt, (d) monthly salary, (T) time since Christmas, (Q) time since you (most probably) failed your resolution, (M) low motivational levels and (NA) the need to take action, according to NBC. The formula, [W + (D-d)] x TQ ÷ [M x NA], predicting the most depressive day of the year.

At Instant Counselling we’ve decided to take the day to increase mental health awareness and how different acts throughout your day can make Blue Monday a bit greener.


  1. Exercise or meditate

Keeping your body and mind active is important for your wellbeing. When meditation and exercising are combined, they can have a drastic effect on your mood.

  1. Talk to a professional

If you have been struggling with mental health, use this day to make a change, talk to a therapist or a doctor. Online or Telephone Counselling is an option that thousands of people find ideal these days.

  1. Practise journaling

A gratitude journal will help you develop a greater appreciation for the good in your life, it can have a big effect on our wellbeing and mental health.

  1. Set a routine

Try to have your own checklist during the day. A regular routine will keep you active and will help you improve your sleep.

  1. Treat yourself

Whether that means cooking your favourite meal, getting yourself a gift, going for a massage or to a nice restaurant. After treating others during the festive period, it’s your turn to get a gift from yourself.

  1. Try to make the most of the natural light during the day

While the sun is out, open your curtains. Let the light go inside your house and make the most of it. During the day is when you will feel most productive, so try to get done what’s on the top of your list.

  1. Practise self-care

Prioritise yourself, take a bath, do your skin care, learn something new, read a book or just relax with a nice movie.

  1. Wear something colourful

Colour can be a mood booster. Wearing the right colours can make you feel and look more radiant and comfortable with yourself.

  1. Meet a loved one on Blue Monday

What better way to boost your mood on Blue Monday than with someone you love? Catch up with your family or friends, whether it’s with a FaceTime, call, or dinner.

  1. Go for a walk in nature

Walking in nature places us directly in the world around us, exposing us to the sounds, smells, and sights of nature. Nature has incredible benefits including increased positivity.