You may have heard of Blue Monday? It is often described as the most depressing day of the year. It falls on a Monday in January, a time when the festive season feels far behind us, daylight is limited, and motivation can feel harder to access.
While Blue Monday itself is not actually a scientifically proven phenomenon, many people do experience a genuine dip in mood at this time of year. For psychotherapy professionals, this period offers an important opportunity to acknowledge how seasonal, social, and psychological factors can combine to affect mental wellbeing. Plus to remind people that support is available.
Why January Can Feel So Difficult?
Even without a single worst day, January can be challenging for several reasons:
Reduced daylight and cold weather – these can impact energy levels and mood
Post-holiday adjustment – after a busy or emotionally charged festive period
Financial pressures – following December spending
Unmet expectations or self-criticism – around New Year’s resolutions
Social withdrawal – fewer opportunities for connection
For some, these factors may contribute to low mood, anxiety, or a sense of emotional flatness. For others, they may exacerbate existing mental health difficulties.
Blue Monday and Mental Health: What’s Important to Know
It’s important to know that: feeling low in January does not mean something is wrong with you. Equally, struggling during this time should not be dismissed as having the winter blues.
If low mood, anxiety, or hopelessness impacts in either of the following ways, it may be a sign that additional support could be helpful:
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persists for several weeks
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interferes with daily functioning
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feels overwhelming or unmanageable
Gentle Ways to Support Yourself During This Time
Small, compassionate steps can make a meaningful difference:
Prioritise routine – consistent sleep, meals, and movement help regulate mood
Maximise daylight exposure – even a short walk outdoors can help
Stay connected – meaningful conversations matter more than social pressure
Lower expectations – January is not the time for perfection or major life overhauls
Practice self-compassion – acknowledge how you feel without judgement
These supportive practices that can help stabilise emotional wellbeing.
How therapy Can Help
Psychotherapy provides a safe, confidential space to explore how you’re feeling—whether your concerns feel specific or hard to put into words.
Many people seek therapy during this time of year to:
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process low mood or anxiety
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explore patterns that repeat each winter
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manage stress, burnout, or emotional exhaustion
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build resilience and emotional insight
You do not need to be in crisis to benefit from therapy. Reaching out is a proactive step toward understanding yourself better and caring for your mental health.
You’re Not Alone
If Blue Monday (or January in genera) feels heavy, know that you’re not alone, and support is available. Emotional struggles are part of being human, not a personal failing!
