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Privacy NoticeWhen the nights are long and the weather is bleak, coming down from the buzz of the festive season can often make January a difficult month for many. Factor in the current cost of living crisis and the added pinch on already stretched finances, and it’s easy to see why the month is a source of dread for many. But according to one researcher, Dr. Cliff Arnall, the third Monday in January, now aptly titled ‘Blue Monday’ is actually the “most depressing day” of the year based on an equation which examines a number of different factors to decide which day is the most gloom inspiring.
The third Monday in January has been dubbed the ‘most depressing’ day of the year.
(Image: Getty)
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These factors include the average time for New Year’s resolutions to fail, the bad weather, debt, motivational levels and the time since the usual festive seasonal hype of Christmas and New Year has died down. All of these things combined, he theorises, make January a particularly gruelling month, with the third Monday, this year falling on January 16th, being the most “depressing”. But what can we do to feel better? Get some sunlight
Increasing our exposure to daylight can help to improve our mood
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One of the reasons January can be particularly daunting, is due to the lack of sunlight as the days are still shorter and the nights much longer. This can contribute to things such as Seasonal Affective Disorder (SAD), which is a kind of winter depression, that usually manifests itself as feelings of tiredness, lack of motivation, low energy and feeling sad. Alison Kerry from the mental health charity MIND explained the reason behind the illness, when she said: “With SAD, one theory is that the light entering the eye causes changes in the hormone levels in the body. In our bodies light functions to stop the production of the sleep hormone melatonin, making us wake up. “It’s thought that SAD sufferers are affected by shorter daylight hours in the winter. They produce higher melatonin causing lethargy and symptoms of depression.” In order to beat the January blues, one of the simplest ways to try and remedy the symptoms is to get more natural light to help you feel better and regulate your sleep cycle. Even something as simple as sitting beside a window to absorb more daylight can be enough, but others often swear by light therapy, which means buying a SAD lamp to mimic natural light and trick your body into thinking it’s a warmer month, which in turn causes the body to release serotonin, the hormone believed to regulate feelings including happiness and anxiety. Get physical
Staying consistent with exercise is one of the best ways of feeling happier in January
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We’re often told that exercise can help to boost our mood, and January is no exception – although finding the motivation to get outside for a run can prove daunting in the Winter weather! But whether it’s heading out for a walk, taking an online class at home, or hitting the gym, exercise has been scientifically proven to help regulate our mood and boost our happiness. In fact, according to the Mayo Clinic, when you exercise, your body releases feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) that enhance your sense of wellbeing. Exercise has provides a good distraction to take your mind of the negative thoughts that may contribute to feelings of depression or anxiety. Additionally, as well as being a quick mood boost, according to the NHS it can also reduce your risk of early death by 30%! Diet
By increasing your intake of serotonin boosting food, you can help to combat the blues
Unlike those New Year’s resolutions which often see people attempting to overhaul their entire diet in a matter of weeks, studies have shown that making smaller, more long lasting changes have more potential to continue beyond the first few weeks of January. Instead of cutting out foods, one way to help combat the January blues is to actually increase your level of eating foods that specifically boost serotonin. These include carbohydrate rich foods such as brown rice, porridge, whole wheat pasta and bread and starchy vegetables, alongside sources of lean protein such as Chicken, eggs and salmon which will help to stabilise your levels of the feel-good neurotransmitter. Ditch the sugar
Resisting the urge to reach for the leftover Christmas chocolate is also thought to help keep mood levels stable
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Whenever we feel down, it can be tempting to reach for comfort foods, but instead of reaching for the leftover chocolate from Christmas, it’s a good idea to try and resist the urge, as despite an initial mood boost, you’ll most likely end up feeling worse in the long run. This is because when you eat chocolate, your blood sugar will spike, before eventually crashing shortly afterwards and it’s during this plunge that irritability, depression and tiredness will all rear their head, ultimately making you feel worse than you did before you reached for the treat in the first place. Take up a hobby
Taking up a new hobby is another way that you can help to boost your mood this January
(Image: Getty)
Another suggestion to beat the blues is to take up a new hobby to help give you a new outlet to focus on and bring you some joy amid the back-to-work grind. “Hobbies offer a slice of work-free and responsibility-free time in our schedules, perfect if you’re struggling with the back-to-work January blues,” says Gosia Bowling, national lead for mental health at Nuffield Health. “In a recent survey on stress and wellbeing, 80% of participants found spending time on a hobby highly effective in managing stress. Further research suggests people with some hobbies are less likely to suffer from low mood and depression,” Bowling added. “This is especially needed for those who feel overwhelmed by their work and ever-growing to-do lists, to recharge their batteries by doing an activity which sparks joy.” Seek professional support Despite all the self-care in the world, sometimes we still need a helping hand to get through the day, which is why if you’re struggling it’s important to reach out and ask for help. Whether it’s sitting down with a friend, confiding in a loved one, speaking to your GP or even ringing The Samaritans, you don’t have to suffer alone. If you or a loved one are struggling, you can contact the Samaritans 24 hours a day, on 116 123 or visit www.samaritans.org. READ MORE: Click here for today’s top showbiz news Love Island first look sees Maya Jama arrive via helicopter as the Islanders meet Royals want ‘peace talks before Coronation and Prince Harry rift is fixable’ Holly Willoughby sends fans wild with ‘beautiful’ black plunging dress for Dancing On Ice For the latest showbiz exclusives, sign up to our daily OK! newsletter Story SavedYou can find this story in My Bookmarks.Or by navigating to the user icon in the top right.Follow OK! MagazineFacebookTwitterCommentMore OnHealth
