If you’re feeling low this January, you’re not alone. Every year, the third Monday of the month arrives carrying the label Blue Monday, often described as the “saddest day of the year”.
In reality, marketers created the concept as part of a campaign rather than a scientific finding. No formula can pinpoint the most depressing day of the calendar. But while Blue Monday itself may be a myth, many people genuinely struggle with their mood in January.
The post-Christmas comedown, darker mornings, financial pressure and the sudden return to routine can all take a toll. When people layer a gloomy narrative on top of that, it often amplifies how they feel.
Coach and therapist Liz Rowe explains that while Blue Monday may be manufactured, the power of suggestion behind it is not.
“When people repeatedly hear that this is the most depressing day of the year, their brains start looking for evidence to support that story,” she says. “Negativity is easier for the brain to process than possibility, especially when people feel tired or overwhelmed.”
Recognising that pattern often becomes the first step to breaking it.
Why You Might Be Feeling Low This January
January marks a transition month. The structure and stimulation of December disappear, daylight remains limited, and expectations around productivity and fresh starts return quickly.
For many people, the challenge does not come from one single factor but from a combination. When a dramatic label like Blue Monday frames that experience, it can reinforce the idea that feeling low is inevitable.
Liz Rowe encourages people to interrupt that narrative gently.
“Blue Monday only has power if we give it power,” she explains. “When you notice your thoughts spiralling and consciously reframe them, you can change the emotional tone of the day. It’s not about denying reality. It’s about choosing not to hand the microphone to the bleakest interpretation.”
Laughter, Light and Shared Connection
For comedian Ishi Khan, creator of the hit show Ask Granny, winter often encourages people to retreat inward and overthink.
“Winter is basically nature saying, ‘Let’s all cocoon and overthink together,’” she says. “But connection, silliness and shared laughter interrupt that spiral.”
Her advice focuses on simple but effective actions: get outside before daylight fades, move your body in whatever way feels good, and prioritise time with people who make you laugh.
“When people laugh together, not politely but properly, their bodies release feel-good chemicals that lift mood and reduce stress,” she explains. “Comedy shows absolutely count.”
A Natural Way to Boost Low Mood
Stacey Hewitt, founder of Leicester-based Herbal Happiness & Handmade Delights and Herbal Baby, says the same principles used to support adult wellbeing and boost low mood can also be applied when caring for young children.
“Creating calm routines using gentle, plant-based products can be just as beneficial for babies and young children as they are for adults. Aromatherapy works through the central nervous system, so carefully chosen natural ingredients can help support a sense of calm and comfort, particularly during unsettled winter months. Small rituals, like a soothing bedtime routine, can make a real difference for both children and parents.”
The Science Behind Small Mood Boosters
Dr David Hamilton, bestselling author, speaker and former pharmaceutical scientist, highlights that when motivation dips, small actions matter far more than big intentions.
“Micro joys such as listening to a favourite song, stepping outside for fresh air or sharing a laugh can shift your emotional state within minutes,” he says. “These moments create measurable chemical changes in the brain.”
Simple moments like listening to music or allowing yourself to rest can help lift mood and reduce mental overload during January.
Acts of kindness and connection also play a powerful role. “When you do something kind for someone else, your body releases oxytocin and other feel-good hormones. That response can lift mood and restore balance quickly,” he explains.
Supporting Yourself Through Low Energy Moments
Spiritual and mindset mentor Lindzi Hargrave encourages people to plan for low-energy moments with compassion rather than pressure.
“When people feel low, decision making becomes harder,” she explains. “Having supportive options ready removes the stress of needing to think clearly when capacity is already low.”
She recommends creating a personalised dopamine menu of activities that gently lift mood. These might include short grounding actions for immediate relief or longer activities that restore energy and focus. The key lies in intention and self-awareness rather than productivity.
Calming the Nervous System
Kelly McMurtry, founder of Sister of Sound, explains that many people stay stuck in a state of mental overdrive after the intensity of the festive period.
“Sound healing helps move the body out of fight or flight and into rest and digest,” she says. “Even if the mind does not fully switch off, allowing yourself to rest for an hour can make a significant difference.”
Guided meditation and sound frequencies can quiet mental chatter, support emotional release and improve sleep, offering a gentler way to reset during a demanding time of year.
Letting Go of New Year Pressure
Artist and women’s empowerment advocate Kat Shaw challenges the idea that January should focus on becoming someone different.
“I don’t believe in new year, new me,” she says. “That narrative suggests that who you were last year was not enough.”
She encourages women to focus on self-expression rather than self-improvement. “Confidence is not about being loud or bold,” she explains. “It’s the internal knowing that you are worthy exactly as you are, without needing external validation.”
Simple, Grounded Tools for Resetting Your Mindset
Author and wellbeing practitioner Mandeep Kaur believes physical actions can help shift mental state.
“Clapping your hands together can release stagnant energy and refresh your mood,” she says. “Physical movement interrupts mental heaviness.”
She also recommends writing a realistic to-do list. “When you tick off achievable tasks, you create momentum and reduce overwhelm.”
A Preventative, Evidence-Led Approach
Mental health nurses Angela and Debbie from Mindful Growth Solutions emphasise prevention and early support.
“Small, meaningful commitments often work better than overwhelming resolutions,” they explain. “When people make simple pledges with kindness towards themselves, they support wellbeing throughout the year.”
They encourage people to view moments like Blue Monday not as a diagnosis, but as an opportunity to reflect, reconnect and reset expectations.
Reclaiming the Day
Blue Monday may have started as a marketing idea, but people shape their January experience through the stories they tell themselves and the small choices they make.
Rather than bracing for the saddest day of the year, choosing one gentle action can shift the day. A walk in daylight. A moment of laughter. A pause to rest. A kinder internal conversation.
Sometimes, that is more than enough.
