Blue Monday is a term that gained popularity to describe the third Monday of January, which is often considered the most depressing day of the year. This year it falls on January 15th. The concept was first introduced in 2005 by a British psychologist, Dr. Cliff Arnall, who claimed to have developed a formula to determine the gloomiest day. While the scientific validity of Blue Monday has been widely questioned, it does draw attention to the prevalence of depression, especially during the winter months.
Depression is a complex mental health condition that can affect individuals in various ways, encompassing a range of emotional, cognitive, and physical symptoms. While Blue Monday may not be scientifically accurate, the winter season, with its shorter days, colder weather, and reduced sunlight, can contribute to a phenomenon known as seasonal affective disorder (SAD). Managing depression, whether it's related to seasonal changes or not, is best approached holistically in a way that addresses both mental and physical well-being.
There are several self-care strategies that can be beneficial for managing depression. Establishing a routine and maintaining a healthy lifestyle are crucial components. Regular exercise has been shown to have positive effects on mood and can be a powerful tool in managing depression. Exercise releases endorphins, which are natural mood boosters, which also improve sleep and reduce stress. It can be difficult to get motivated to exercise in the winter if you don’t enjoy winter sports such as snowshoeing or cross-country skiing., It is also common for people to experience a dip in their motivation to engage in their inside exercise options as well. Whatever your case may be, finding ways to inject fun, build routine, and connect with friends can help you stay on track. Why not try doing some yoga or Pilates at home? There are no shortage of online guides to help you along, regardless of your skill level. Bundling up for a walk in the cold can be a fantastic way to remind yourself that you are a hearty human being capable of coping with the elements. If that sounds like a nightmare to you, walking laps at the mall or local community center is another great way to get out of the house and into the community. Bumping into friends and enjoying some pleasantries is scientifically proven to be a great way to lift your spirits if you are feeling blue and isolated at home.
A balanced and nutritious diet is another essential factor in promoting mental health. Certain nutrients, such as omega-3 fatty acids and vitamin D, have been linked to mood regulation, so incorporating foods rich in these nutrients, such as fatty fish, nuts, and leafy greens, can be beneficial. Limiting your intake of processed foods, sugar, and caffeine is also important, as these negatively impact mood and energy levels.
It is worth mentioning twice that, social support plays a crucial role in managing depression. Spending time with friends and family, especially those that you can be yourself around and help you enjoy a good laugh, provides a sense of connection, and alleviates feelings of isolation. It's important to communicate openly with loved ones about your struggles and seek support when needed. Building a strong support network can contribute to a sense of belonging and help in overcoming the challenges of SAD.
And, of course, an essential aspect of managing SAD is seeking professional help. Mental health professionals are trained to provide support and guidance. They can help you explore the underlying causes, develop coping strategies, and provide evidence-based interventions, such as cognitive-behavioral therapy.
If you can relate to the symptoms discussed in this article, reach out to Walmsley EFAP. We are here to help. Additionally, if you or someone you know is feeling suicidal, please call or text 9-8-8. This is a free service across Canada that provides 24/7 services to those who need it the most.
Rob Baker MA RCC
Walmsley EFAP