Tips to Battle Blue Monday

Blue Monday, often dubbed the gloomiest day of the year, is the perfect opportunity to focus on elevating our mood, embracing joy and safeguarding our wellbeing. In this blog, Denise Lordache will explore practical strategies to counter the Monday blues while prioritising sleep and overall health.

By Denise Lordache, sleep therapist & founder JoySpace Therapy

Understanding Blue Monday

Blue Monday typically falls on the third Monday of January, this year it is going to be on the 15th, marked by a convergence of post-holiday blues, cold weather and the realisation that the new year’s resolutions might be more challenging than anticipated. For all of us juggling demanding careers, personal relationships and life in general, this can intensify stress and affect overall wellbeing.

Quality sleep, gratitude and mindful eating are not mere buzzwords; they are pillars of holistic health. Below we’ll cover each of them in turn, including Denise’s top tips, and why they have such great benefits for our lives.

Prioritise Self-Care

Make a conscious effort to carve out time for activities that bring you joy, whether it’s reading a book, practicing mindfulness or enjoying a hobby. Self-care is not a luxury; it’s a necessity for maintaining mental and emotional balance amid the rigors of everyday lifestyle.

Cultivate Gratitude

Gratitude has a profound impact on mental health. Research published in the Journal of Personality and Social Psychology¹ suggests that practicing gratitude can lead to increased happiness and life satisfaction. Conversely, a lack of gratitude is associated with higher levels of stress, anxiety and depression. For people facing constant pressures, cultivating gratitude may be a transformative tool in managing stress and enhancing overall wellbeing.

Embrace Joyful Movement

Incorporate joyful movement into a daily routine. Whether it’s a brisk walk, a dance session or a yoga class, physical activity releases endorphins, the body’s natural mood elevators. Aim for at least 30 minutes of exercise daily to help boost mood and enhance overall health.

Sleep Hygiene for Vibrant Living

Quality sleep is the cornerstone of wellbeing and fundamental for cognitive function, emotional resilience and overall health. According to the National Sleep Foundation², inadequate sleep is linked to increased stress, impaired decision-making and a higher risk of chronic diseases like diabetes and cardiovascular issues. When sleep is compromised, cognitive performance declines, impacting your ability to navigate the challenges of day-to-day life. 7 to 9 hours of sleep each night is essential but if you suffer from sleep challenges here are three tips I swear by:

1. Create a calming bedtime ritual: Engage in activities that relax the mind, such as reading, gentle stretching or meditation.
2. Design a sleep-conducive environment: Keep the bedroom cool, dark and free of electronic devices to promote restful sleep.
3. Set a consistent sleep schedule: Aim to go to bed and wake up at the same time every day, even on weekends or holidays.

Mindful Eating for Energy and Happiness

Nutrition plays a crucial role in mood regulation. Mindful eating goes beyond calories and nourishes not just the body but also the mind.

Research highlights³ that practising mindful eating can contribute to weight management and reduce emotional eating. When we neglect mindful eating, we may fall into the trap of unhealthy eating habits, leading to fatigue, decreased productivity and long-term health issues. As a result, a balanced diet needs to include:

• Fruits and vegetables: Packed with vitamins and minerals to support overall health.
• Omega-3 fatty acids: Found in oily fish like mackerels, salmon etc. as well as flaxseeds and walnuts, these can enhance mood and alleviate stress.
• Hydration: Drink plenty of water to stay energised and focused throughout the day.

The Consequences of Neglecting Self-Care

Neglecting self-care, including sleep, gratitude and mindful eating, can have far-reaching consequences. Chronic stress, sleep deprivation and poor dietary choices are generally linked to:

• Burnout: Prolonged stress without adequate coping mechanisms can result in burnout, negatively impacting both professional and personal aspects of life.
• Mental Health Challenges: Sleep deprivation and lack of self-care contribute to an increased risk of mental health issues, including anxiety and depression.
• Impaired Cognitive Function: Insufficient sleep and poor nutrition compromise cognitive function, affecting decision-making, problem-solving and creativity.
• Weakened Immune System: The body’s ability to fight off illnesses diminishes with chronic stress, inadequate sleep and poor nutrition.

Let’s change the narrative this year and allow Blue Monday to be a catalyst for positive change in life. By prioritising self-care, cultivating gratitude, being active and moving well, as well as adopting healthy sleep and nutrition habits, people can transform this supposedly gloomy day into an opportunity for growth and wellbeing.

Remember, health is your greatest asset, and by investing in it, we are paving the way for a brighter, more fulfilling, fit and healthy future.

Footnotes:

1. Emmons, R. A., & McCullough, M. E. “Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life.” Journal of Personality and Social Psychology, 84(2), 377–389. ↩︎
2. National Sleep Foundation. “Sleep Deprivation and Deficiency.” https://www.sleepfoundation.org/sleep-deprivation ↩︎
3. Daubenmier, J., Kristeller, J., Hecht, F. M., Maninger, N., Kuwata, M., Jhaveri, K., … & Epel, E. “Mindfulness intervention for stress eating to reduce cortisol and abdominal fat among overweight and obese women: an exploratory randomized controlled study.” Journal of Obesity ↩︎