Blue Monday: Feeling low? Here's how you can beat the January Blues

Its the third Monday of 2025 and according to some sources mdash who cite a complicated equation involving weather conditions the amount of your debt you can realistically pay off time since New Yearrsquos resolutions have been broken low motivation levels and the need to take action mdash today is the most depressing day of the year Blue Monday a cornerstone of the broader January Blues phenomenon may be hyperbolic but it does highlight how let down many people feel because of not being able to make significant progress on their New Year New Me resolutions which are further compounded by the crankiness and irritability tied to Seasonal Affective Disorder SAD ldquoAfter the festive cheer fades reality kicks in with its dark mornings shorter days and the weight of our ambition the pressure of ticking off goals or the pursuit of overachieving can lead to stress and in some cases even burnoutrdquo explains counselling psychologist Namrata Jain who says she has observed the need for support rising in her own practice in recent daysSohini RohraldquoJanuary comes as a stark wakeup call with the bombardment of messages about lsquogetting back on trackrsquo and lsquomaking this your best year yetrsquo only adding to the feeling of overwhelm The concept of New Yearrsquos resolutions while wellintentioned often adds unnecessary pressure Science supports this mdash studies have shown that about 80 per cent of resolutions fail by February leading to feelings of inadequacy and disappointment Instead of setting ourselves up for failure we can adopt a more sustainable approach to selfimprovement and mental healthrdquo adds Taylor Elizabeth an emotional intelligence coachActivities such as meditation and deep breathing help in managing stress and improving mental wellbeing Representation picsShe and other experts outline simple strategies to cope with these emotionsGratitude and intentionRather than resolutions Elizabeth recommends beginning the year with selfreflection and gratitude This simple practice can not only help prevent the January Blues but also lift you out of a rut she says suggesting you ask yourself the following questions What am I grateful for from last year What moments brought me joy and how can I create more of those What achievements big or small am I proud ofExperts suggest that physical activities can help with low mood swingsNeuroscientists have found that focusing on positive thoughts helps rewire the brain fostering a more optimistic mindset and enhancing motivation By recognising what went well you can gain clarity on what you want to carry forward into 2025 without the weight of unrealistic expectations At the same time she advises being more intentional in your outlook ldquoWhen you shift your focus from resolutions to intentions yoursquore creating a flexible framework for growth Intentions allow you to build on the positive aspects of your life dream up achievable goals without the lsquoall or nothingrsquo mentality and approach change as an ongoing process rather than a deadlinedriven sprintrdquo she clarifies As an example instead of resolving to lsquolose five kilosrsquo or lsquoget a promotionrsquo she recommends setting an intention to research food that is healthy and exciting to cook explore nature hikes or enrol in soft skills development courses for professional growth ldquoThese are broad enough to adapt to lifersquos unpredictability while still giving you direction plus give you something to look forward to rather than a strict set of rules you must adhere tordquo she saysBreaking down tasks into manageable chunks is an efficient way of achieving targets and being uptodate with workBe realisticA good way to approach targets is to break them down into smaller more manageable steps Donrsquot forget to celebrate small victories along the way says Sohini Rohra a counselling psychologist Psychiatrist and mental health expert Dr Nazneen Ladak adds that regular physical activity mdash even light exercise such as walking mdash can significantly improve your mood by releasing endorphins Maintaining a consistent sleep schedule helps regulate energy while eating balanced meals supports overall wellbeing Complement this by making a conscious effort to stay socially connected ldquoA quick phone call or meeting with your friends can ease feelings of isolation You could also incorporate mindfulness practices mdash such as meditation or deep breathing mdash to help manage stress and improve mental clarityrdquo she suggests Jain notes that the lack of sunlight in winter months can disrupt the circadian rhythm and impact serotonin levelsldquoIf possible spend time outdoors or invest in a light therapy lamp scented candles to boost your mood and energy levelsrdquo she says Importantly she emphatically suggests saying no to toxic positivity ldquoProductivity culture can make us feel guilty for taking breaks Give yourself permission to rest Taking a pause doesnrsquot mean you are falling behind it means you are refuelling for whatrsquos nextrdquoDr Nazneen Ladak Namrata Jain and Taylor ElizabethSmall yet effectiveldquoEmbrace your creativity and plan microadventuresReflect on the things that brought you joy last year What music or books did you enjoy last year and what artistes or authors will you discover this year What new hobbies or activities did you find joy in and how will you incorporate that in your routine Who were the people that lifted your spirits and what new discoveries will you make with them this year Use these insights to create a list of small achievable activities for the coming monthsrdquo suggests ElizabethActivities such as exploring a new city nearby finding a new series to read taking an art class or inviting a friend on a hike with you can inject excitement into your routine and help you see life as something to actively experience not just manage Finally she harkens back to the fact that progress doesnrsquot have to be grand to be meaningful This simple mindset shift can make all the difference to how you perceive and mitigate your January Blues