Be kind to yourself on Blue Monday

Today (Monday 20 January) is known as Blue Monday, which is apparently the saddest day of the year.

The day is celebrated on the third Monday in January and originated in 2005.

In 2004, the travel company Sky Travel detected a sharp drop in bookings during January, which made them turn to the communications company, Porter Novelli, to find a reason for this drop in demand.

This created the idea of the saddest day of the year (Blue Monday) as an advertising campaign, with the solution to overcome the January blues to book a holiday, encouraging users to search for destinations.

The reasoning for the third Monday of January being classed as the saddest day of the year was due to the following:

• poor weather;
• debts from the festive period;
• the December salary having to stretch for longer in some cases;
• the excitement and fun of Christmas is over;
• New Year resolutions failing;
• motivation and comparison to other people sticking to their New Year goals.

However, it should always be emphasised that Blue Monday is only a sales and marketing campaign to encourage holiday sales. It is not scientifically proven that today is the saddest day of the year.

Some experts believe constant Blue Monday messages could affect people's subconscious to feel sad, and have started campaigns such as #StopBlueMonday, to banish the myths of this day.

Nevertheless, we can use this reminder of Blue Monday to be kind to ourselves, and practice self-care to cope with what can be a difficult month for some:

• if you are really struggling, seek professional support, doctors can prescribe cognitive behavioural therapy (CBT), antidepressants, and light therapy;
• make sure you are getting enough sleep and adequate exposure to sunlight during the day;
• regular exercise is particularly important, especially when done outdoors and in daylight, as it can significantly improve your mood;
• maintaining a healthy and balanced diet as this can help boost your immune system during winter, and keep you from falling ill;
• focus on the process and daily progress, rather than the final outcome of a New Years resolution;
• socialise with friends and family;
• keep a diary or meditate to help create moments of reflection and mindfulness;
• be kind to yourself.

These self-care practices are something we can take throughout the year to help our mental health and wellbeing.

Research by Deloitte found in 2024 that:

• the cost of poor employee mental health has decreased from £56 billion in 2021 but increased from £45 billion in 2019;
• 46% of working parents are concerned about their children's mental health, costing UK employers £8 billion annually due to impact on performance, taking time off work or leaving their roles;
• 63% of respondents are experiencing at least one characteristic of burnout, an increase from 51% in 2021;
• for every £1 spent on supporting the mental health and wellbeing of their workforce employers get, on average, about £4.70 back in increased productivity.

It is always a good idea for organisations to boost morale and mental health in the workplace to help employees, on Blue Monday and throughout the year:

• create a fun event for them to look forward, to like a charity fundraiser, a staff lunch, or a coffee morning: some companies call today Brew Monday and get staff to take time out of their day to have a cuppa and chat with their colleagues;
• encourage staff to take lunch and breaks: making sure your employees feel comfortable taking breaks to keep moods lifted, and encouraging them to get outside for a walk is even better;
• recognise good work: if you are aware that staff are consistently doing a good job it is important this is recognised to help them feel positive and motivated, even if that is just a thank you;
• promote happiness throughout the year: employers can do this by reviewing company perks to continue to thank them for their hard work, creating a committee for staff to voice ideas and concerns, and encouraging staff to utilise their Employee Assistance Programme.