True blue? fifty50’s Mental Health Expert, Verity Symcox on ‘The misconception of Blue Monday’.
Today, Monday 17th January 2022 is, apparently, “Blue Monday” and the most depressing day of the year. A marketing stunt created for Sky Travel in 2005 to boost sales (although this is disputed), Blue Monday’s secured a position in our calendar thanks to a not-so-scientific formula that has seemingly stuck for the last 17 years. #BlueMonday trends on social media without fail each year, and is used by millions of companies to sell products or promote services (not necessarily wellbeing related). It is a topic covered in magazines, editorials and many blogs to promote well being, and yet our feelings and mental health aren’t dictated by a date. In fact, mental health advocates and many people who suffer from depression believe ‘Blue Monday’ trivialises mental illness and promotes confusion between low mood and depression.
I believe that the idea of ‘Blue Monday’ shouldn’t be taken too seriously - there is no scientific evidence to it, and I am dumbfounded by any claims Blue Monday was a term created by researchers! No evidence suggests one day is worse than all the others in January. We all have good days and bad days - the calendar doesn’t decide. However, the January Blues have a bit more credibility and are recognised by wellbeing experts as a time of year when people may be struggling more.
So why are we bothering to write about Blue Monday?
To support Mind’s ongoing campaign to dispel these ‘Blue Monday’ misconceptions, to remind people that depression is a serious mental health condition, and to support the Samaritans “Brew Monday” initiative. It is important to remember that feeling down, low or even depressed is a normal time-to-time feeling and very different to suffering from depression, which can be hugely life-limiting.
If you are feeling low, here are 3 simple tips to boost wellbeing:
Get some sleep
Sleep has a major influence on mood. In fact, the ability to adequately regulate mood is one of the first things to disappear when people don’t get enough sleep. Getting into a healthy, consistent sleep routine is fundamental to overcoming low moods.
Move
A lack of exercise and movement can worsen wellbeing and make people feel generally pretty lethargic. Thanks to the weather and shorter days, people tend to move about less frequently in the winter. Movement helps to release endorphins which contribute to better moods. You don’t have to start a new exercise routine, why not try walking a little more each day?
Reflect
Taking time each day to identify how you feel can be beneficial for boosting moods. Getting to really know yourself allows you to be more compassionate towards challenging experiences which can make us feel low. Reflecting on feelings, also helps people to understand how natural it is to go ‘up and down’. Emotions aren’t static. You may like to reflect on what has brought you joy? What brought you upset? What do you want/need more of and less of?
Today is also a reminder to think about the language we use when talking about mental health, and most importantly learn how best to have a conversation about mental health and wellbeing with friends, loved ones and colleagues (possibly over a brew!). When people are allowed to safely share how they feel it helps them work through what is going on, why they may feel low and to decide if they need more support, or professional mental health services, like therapy. Anyone can do this.
Being a good listener helps to build trust and show people that you genuinely care about them. Active listening can open up conversations that may be emotional or not ‘expected’, helping you better identify when someone may not be okay.
Here are some ‘good listening’ tips:
Minimise distractions (phones down!)
Make soft, natural eye contact
Give them your full attention
Embrace silences, let them lead the conversation
Refrain from offering advice, solutions or providing interpretations
Ask them if they need anything from you? Sometimes just listening is enough.
Disclaimer:
If you are struggling to cope, please call Samaritans for free on 116 123 (UK and ROI) or contact other sources of support, such as those listed on the NHS’s help for suicidal thoughts webpage. Support is available round the clock, every single day of the year, providing a safe place for anyone struggling to cope, whoever they are, however they feel, whatever life has done to them.
Please note that fifty50 is not providing occupational health or legal advice, but rather practical guidance to best support people at times of difficulty and/or low wellbeing.