Regular exercise, sunlight, good sleep and social connection are key to beating the winter blues.
Monday, 19 January, is supposedly the saddest day of the year, known as Blue Monday, But, how much truth is there behind this claim?
While there is no scientific evidence that this particular day is sadder or gloomier than others, the winter season can be challenging for many people.
Where does it come from?
The term Blue Monday was first coined in 2005 by psychologist Cliff Arnall for the United Kingdom’s travel company Sky Travel as a way to promote winter holidays.
Arnall came up with this date – normally the third Monday of the year – by combining weather data, amounts of debt, time passed since Christmas, motivation levels, and the time since New Year’s resolutions were made.
However, there is no scientific evidence backing Arnall’s formula.
More like “Blue season”
While Blue Monday itself may not be real, late autumn and winter often form a wider “blue season”.
Many experience the so-called “winter blues”, a short-term seasonal dip in mood and energy linked to the coldest and darkest season.
Feeling less cheerful and more lethargic during winter is common, mainly driven by longer dark hours, bad weather, and fewer outdoor activities.
During this time of the year, health systems report higher numbers of people suffering from Seasonal Affective Disorder (SAD) – a type of depression triggered by seasonal changes.
In most cases, symptoms appear during late autumn and fade away during sunnier days in spring.
People suffering from SAD often experience persistent low moods, struggle with concentration and sleep, and lose interest in activities they usually enjoy.
The exact cause of SAD is unknown, but experts link it to a lack of sunlight, which can affect natural chemicals in the body, such as serotonin and melatonin, which regulate mood and energy.
How to fight the very real winter blues?
According to the happiness expert Stephanie Davies, overcoming the January blues is not about willpower or drastic change, but about small, intentional actions that support mental well-being.
Simple things like going outside for a walk or calling a friend can make a real difference.
The benefits of movement
Even if the colder months tend to make us less active, experts highlight the need to keep doing regular exercise.
A recent studyfound little to no difference between exercise and established treatments such as therapy or medication when it comes to easing symptoms of depression, including fatigue, sadness, sleep problems, and hopelessness.
Even 20 minutes of movement can boost motivation and release feel-good hormones. Doing so outdoors is even better, as daylight exposure helps regulate sleep patterns and improve energy levels.
Catching a bit of sunlight
Sunlight, even if scarce in the winter months, helps adjust the body’s internal clocks. Daily exposure to natural light boosts serotonin, and increases energy levels.
Experts recommend making your environment as bright as possible, allowing sunlight through the windows when possible. Light therapy has also proven to be an effective treatment for SAD cases.
Importance of a good night’s sleep
A regular sleep schedule is essential to support the body’s internal clock's correct functioning.
Most adults need between seven to nine hours of sleep a night to feel rested and maintain energy levels during the day. However, as important as the amount of sleep is the schedule, as excessive napping and oversleeping can disrupt your circadian rhythms, experts warn.
Connect with friends and family
Feeling sadder and having lower energy, together with the bad weather, can lead to staying more at home and reducing social activities.
For Davies, connection is another powerful antidote to winter blues. Whether it is a face-to-face conversation, a phone call or a quick message, social interaction helps reduce feelings of isolation that are common this time of year.
