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Dr Dimitrios Paschos, Consultant Psychiatrist at Re:Cognition Health, was featured in an article on Medical News Today exploring the reality behind “Blue Monday” – the so-called most depressing day of the year.
Each January, headlines and social media posts warn of the arrival of Blue Monday, typically cited as the third Monday of the month. The idea has become deeply embedded in popular culture, often accompanied by wellness tips, motivational slogans and brand campaigns urging people to “push through” the gloom. But does this date genuinely reflect a measurable dip in mental health, or is it a myth that has taken on a life of its own?
Where did Blue Monday originate?
The concept of Blue Monday originated in 2005 as part of a marketing campaign by a travel company. A formula was devised that claimed to calculate the most depressing day of the year based on factors such as weather, debt, time since Christmas and motivation levels. While these variables may sound intuitively plausible, they are impossible to measure consistently and lack any scientific grounding.
As Dr Paschos explains, population-level research does not support the idea of a single “most depressing” day. Large studies show that mood fluctuates naturally across weeks and months, often dipping mid-week rather than on Mondays. In the UK, suicide rates tend to peak in spring or early summer, not in January.
The psychological impact of the Blue Monday narrative
While Blue Monday is often presented light-heartedly, Dr Paschos cautions that the narrative can have unintended psychological consequences, particularly for people living with anxiety or depression.
When distress is framed as inevitable on a specific day, it can quietly undermine a person’s sense of control. Being told that a certain date is “the worst of the year” may reinforce hopelessness rather than relieve it, especially for those already struggling. This framing can strengthen unhelpful thinking patterns such as catastrophising or emotional forecasting – the belief that feeling low now means things will not improve.
Over time, this can reduce agency and make people less likely to engage in small, protective behaviours that support wellbeing.
Can Blue Monday become a self-fulfilling prophecy?
Yes. Expectations play a powerful role in shaping emotional experience. When people anticipate feeling low on a particular day, they may unconsciously look for evidence that confirms this belief. Normal fluctuations in mood, energy or motivation can then feel more significant or alarming than they truly are.
Psychologists refer to this as confirmation bias. It can lead people to withdraw from behaviours that usually help, such as socialising, exercising or maintaining routines, which can in turn deepen low mood. In short, if people expect a bad day, they are more likely to experience one.
Is there any truth behind January feeling harder?
While Blue Monday itself is not real, January can present genuine challenges for some people. Reduced daylight, disrupted routines, financial pressures after the holidays and the emotional comedown following a socially intense period can all influence mood. For individuals with seasonal affective symptoms, lower light exposure can affect sleep, energy and emotional regulation.
However, January does not create distress so much as amplify what is already there. Some people actually experience relief once the holidays end, enjoying renewed structure and routine. Emotionally, the month tends to magnify existing psychological states rather than impose a universal negative experience.
Moving beyond the myth: practical support that matters
Rather than focusing on the calendar, Dr Paschos emphasises that mental health support is most effective when it targets modifiable factors. Re-establishing regular sleep, meals and daily activity helps stabilise mood-regulating systems in the brain. Small, achievable goals are far more protective than dramatic New Year resolutions, which can increase shame if they fail.
Social connection- even brief, low-pressure contact – remains one of the strongest protective factors against low mood. Spending time outdoors supports circadian rhythms, while laughter can reduce stress hormones and interrupt rumination. Attention to sleep, movement and nutrition continues to play a crucial role in emotional wellbeing.
A more compassionate way forward
The most helpful response to January distress is not a label, but compassionate self-care and practical support for ourselves and others. Letting go of the Blue Monday myth allows space for a more realistic, nuanced and humane understanding of mental health, one that recognises fluctuation as normal and support as essential.
As Dr Paschos’ commentary highlights, wellbeing is shaped by context, connection and care, not by a single date on the calendar.
Read the full article on Medical News Today: https://www.medicalnewstoday.com/articles/mental-health-myth-blue-monday-depression-sad-january
A Practical Guide to Supporting Mental Health This Winter
Rather than focusing on dates or labels, Dr Dimitrios Paschos emphasises that mental health is best supported by addressing modifiable, everyday factors. Small, consistent changes to daily routines can have a powerful stabilising effect on mood and resilience, particularly during the winter months.
Top Tips for Supporting Your Mental Health
1. Keep a regular routine
Consistent sleep and wake times, regular meals and predictable daily activity help stabilise the brain systems that regulate mood, energy and focus. Even small adjustments to routine can make a meaningful difference, particularly during the winter months.
2. Set realistic, achievable goals
Small, manageable goals are far more protective than ambitious New Year resolutions. Overly high expectations can increase pressure and self-criticism if they are not met. Progress comes from steady steps, not perfection.
3. Take a proper lunch break
Stepping away from your desk, eating mindfully and taking a short walk can reset both mental and physical energy. Exposure to daylight and a pause from screens support concentration, stress regulation and emotional balance for the rest of the day.
4. Prioritise social connection
Even brief, low-pressure contact — a short conversation, shared laughter or a walk with someone — is one of the strongest buffers against low mood. Connection does not need to be intense to be effective.
5. Spend time outdoors
Natural light helps regulate circadian rhythms, sleep quality and mood. Getting outside daily, even for a short period, can support emotional wellbeing, particularly when daylight hours are limited.
6. Move your body regularly
Gentle, consistent movement is often more beneficial than intense exercise. Walking, stretching or light activity can reduce stress hormones and improve mood without adding pressure.
7. Support your body with sleep and nutrition
Adequate sleep, regular meals and balanced nutrition remain fundamental to mental health. When these are disrupted, mood and resilience are often the first to suffer.
8. Be compassionate with yourself
Low mood in winter does not need a label or deadline. Responding with self-kindness, flexibility and practical support allows mental health to recover more naturally and sustainably.
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For consultations with Dr Paschos please contact our team on: 020 33553536
