From the cost-of-living crisis to the rise of winter flu cases, January can be a challenging month for those working in health and social care – and the people they care for. That’s why in this article, we’ll discuss all things Blue Monday, and show you practical ways to support your mental well-being year-round.

So, keep reading as we’ll show you how to banish the January blues whilst prioritising self-care and mental well-being…

What is Blue Monday?

This year, the day falls on the 16th of January, and it’s widely regarded as the gloomiest day of the year. The term Blue Monday was initially coined by a travel company, and whilst it’s not an official term, it does acknowledge that January can be a difficult month for many. With Christmas over, holidays far in the future, and pay packets feeling a lot lighter, it’s a trying time for many of us.

But whether you believe in Blue Monday or not, it can point to a more medical disorder of Seasonal Affective Disorder (SAD).

People with depression may feel worse during January, and there can be a significant overlap in symptoms between SAD and depression, making it tricky to diagnose separately. For example, here are some of the overlapping symptoms:

• Increase in ‘negative’ emotions such as sadness, depression, loneliness and hopelessness
• Struggling to perform normal day-to-day activities such as work, hobbies or self-care
• Disturbed sleeping patterns or development of a sleep disorder
• Difficulty concentrating at work, persistent tiredness or lack of energy
• Changes in appetite which may result in weight gain or weight loss
• Increased use of substances or partaking in risky behaviour, such as taking drugs or gambling

The main difference is that with a SAD diagnosis, symptoms usually occur within the autumn and winter months when days are shorter, and there is less sunlight.

Whether you have SAD, depression or otherwise, Blue Monday falls in a dangerous place on the calendar, so it’s important to look out for the signs in others and yourself. Especially with all the added pressure of flu, Strep A and COVID-19, the strikes, public opinion and more – don’t let your self-care fall by the wayside.

How to support yourself during Blue Monday & The January Blues

The first thing to do is recognise that these gloomy feelings are completely normal and experienced by thousands of others in the UK at this time of year. Whilst being dismissive of your feelings is not beneficial – it is a good idea to remind yourself that you are not alone.

As your day is likely focused on providing care to those who need it most, it’s easy to forget that you need to prioritise your own mental and physical well-being too, and there are a few things you can do to make it all a little easier:

• Reach out for support and talk to someone you trust, whether your peers, friends, family or manager. Even if it’s tricky to maintain your normal social life, taking the time to have a proper talk over a coffee with a friend can make the world of difference.
• Ask for accommodations at work, whether increased delegation, a reduced workload or booking regular meetings to check in with your manager to monitor the situation on an ongoing basis.
• Prioritise a healthy sleep routine and try to go to sleep and wake up at the same time each day. Sleep hygiene is super important in the cold winter months, and don’t forget that your old worn-out mattress may disturb your sleep quality, too.
• Set aside time to exercise. When you feel low, it can be hard to get out of the front door, let alone go for a walk or a run. But from the increase in sunlight to an endorphin boost, it can work wonders for your mood and help to maintain your daily routine.
• Re-evaluate your New Year resolutions. Sometimes, people pile on the pressure by setting unrealistic, unachievable goals for January. Whilst there’s nothing wrong with planning, it’s better to make realistic, measured, specific plans to avoid setting yourself up for disappointment. For example, instead of going all in on Veganuary, maybe swap one meal a day instead?
• Write down your thoughts and feelings. Sometimes putting your issues on paper helps relieve some of the pressure and stop them from rattling around in your head. Reviewing them later on with a more stable mindset could also help you discover any common triggers or problems that you can then work on improving.
• Take your mind off it. Focusing your mind and energy on another task completely separate from your issues is a great way to give your brain a rest. Consider things like colouring in, puzzles, knitting or reading. These all require significant focus but are also straightforward, which can help rest and relax the busier parts of your mind.

If you’re still struggling despite lifestyle changes, consider making an appointment with your GP or healthcare provider to explore other options.

Working in health and social care is no easy feat, and the pressure it puts on your mental health can take its toll. So, don’t forget to take the time to care for yourself, setting you up for a healthy New Year and beating the Blue Monday blues for good.