Mental Health Experts Reveal 5 Ways to Make a Blue Monday Feel Brighter

Mental Health Expert Reveals 5 Tips to Help Cope With a Blue Monday

Blue Monday has long been considered one of the saddest days of the year, and it usually falls on the third Monday in January. There are many reasons why people may struggle with their mental health around this time, such as post-holiday letdown, financial strains and even the weather. However, the good news is there are things that you can do to help you seamlessly navigate the day.

This year, Blue Monday falls on 20 January. The good news is that the experts at Meditopia have provided us with five tips that could help make the day brighter.

#1 – Add a 30-minute Walk to Your Day
There is a clear connection between physical and mental health. According to the American Psychological Association, anxiety and depression can be reduced with regular exercise, and it can help to improve sleep quality, which in turn improves emotional regulation and cognitive function.

A content bearded older man walking through a forest on a sunny day with his hands in his trouser pockets

Start by adding a 30-minute walk to your day and prioritising getting 7-9 hours of quality sleep each night, and see the positive changes in your mental state.

#2 – Maintain social connections
Social isolation is one of the leading causes of depression and anxiety, according to the Mental Health Foundation. Staying connected with friends and family, volunteering, or joining social groups can have profound effects on mental health, as social connections provide a sense of purpose and help release feel-good chemicals like dopamine. Those who maintain strong social connections are happier, healthier, and live longer.

However, staying connected isn’t always easy. For those struggling, simple steps like scheduling 15-30 minutes to check in with loved ones or respond to messages can help you maintain relationships without feeling overwhelmed.

Reaching out to one friend or family member daily, even just a brief text or call, can make all the difference.

#3 – Take Time for Yourself
It’s easy to forget to slow down and take time for yourself, especially when life gets busy. However, engaging in hobbies and activities that make you happy is crucial for maintaining a positive outlook. Whether playing sports, reading, cooking, or practising mindfulness, carving out personal time helps you de-stress and refresh your mind.

If you’re struggling to find time, try dedicating 15-30 minutes of your day, perhaps during a lunch break or before bed, to engaging in a hobby you love. You could also set an alarm or reminder to take short breaks throughout the day. Even a small, brief moment of joy can make a big difference to your mental health.

#4 – Plan Activities to Look Forward To
According to the Mental Health Foundation, having something to look forward to, big or small, can boost your mood and give you a sense of excitement and hope. Planning ahead, whether it’s a holiday, a meal at your favourite restaurant, or even a simple walk to your favourite coffee shop, gives your mind something positive to focus on.

Start by thinking about what activities you enjoy. Then, create both short—and long-term plans that give you something to smile about.

A pen writing the word Love

#5 – Start a Journal
Recognising and understanding your emotions is crucial for mental well-being. Taking time to identify your feelings—whether sadness, frustration, or anxiety—can lighten the emotional load and help you process them more effectively.

Journaling is a powerful tool for organising your thoughts and gaining clarity. Spend some time each day writing down what you’re feeling and what triggered those emotions. This can help you spot patterns and gain better control over your reactions.

Keep a notebook by your bed, or use a note-taking app on your phone. Set aside 10 minutes each night to reflect on your day and jot down your feelings. Though it may seem like a small step, this daily habit can profoundly impact your mental health, helping you better understand and manage your emotions.

Fatih Mustafa Çelebi, Co-founder and CEO of Meditopia, commented, “Society often promotes the idea that we should keep our emotions bottled up, and this has made it harder for many people to feel comfortable seeking help and support when they need it.

“The days surrounding Blue Monday are perfect for starting positive, open conversations about mental health. We should feel empowered to talk about our feelings without fear of judgment. When we lead by example and openly express our emotions, it sends a message that vulnerability is not a weakness but a strength.

“It’s also important to regularly check in on the people in your life. Sometimes, a simple text asking how your friend is doing can open the door to a conversation that can make a difference.

“The aim is to create an environment where you and the people around you feel safe to express your feelings and ask for support when you need it most.”

A man painting over blue walls in the kitchenMental Health Experts Reveal 5 Ways to Make a Blue Monday Feel Brighter 2

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