Blue Monday: Why We Feel So Low and What to Do About It

Picture this: it’s mid-January. The sparkle of the holidays has faded faster than your willpower to stick to that “no sugar” resolution. Credit card bills are rolling in, mornings are pitch black, and you’re Googling vacations you can’t afford. Somewhere in all this, someone decided to name a day “Blue Monday,” the most depressing day of the year.

Sounds about right.

But what is Blue Monday? And more importantly, how do you make it through without hiding under your weighted blanket until March? Let’s dig into the myth, the mood, and the methods to kick those January blues to the curb. Also, hi! We are Caitlin and Chelsea, owner of Couples to Cradles Counselling and MamaPsychologists. We are two busy moms and psychologists. Right now we are just trying to get through this cold, harsh Canadian winter!

What Is Blue Monday, Anyway?

The term “Blue Monday” first appeared in 2005, thanks to a PR campaign by a travel company (yes, really). They wanted a catchy way to convince people to book vacations during the dreariest part of the year. And they weren’t wrong about the timing. The third Monday in January has a perfect storm of factors working against it:

• Short days and minimal sunlight. Hello, darkness (literally).
• Post-holiday financial stress. Did we need that 12-foot inflatable Santa?
• The reality is that New Year’s resolutions aren’t magical life fixes. Shocking, I know.

While the science behind Blue Monday is flimsy at best, the feelings it highlights? Real.

Why Does January Feel So Heavy?

Let’s get real for a second. Winter—especially January—can be harsh. Here’s why:

The Winter Blues Are Real

Less sunlight messes with our circadian rhythm (fancy talk for our body’s internal clock). It also tanks serotonin levels, leaving you feeling like a grumpy cat meme.

Pressure, Pressure, Pressure

We’re all recovering from the financial hangover of the holidays. On top of that, there’s this societal expectation to “hit the ground running” in the new year. Spoiler: sprinting out of the gate doesn’t work when running on empty.

Isolation Station

Cold weather often means more time indoors and less time connecting with people. If you’re not feeling your best, this can make things worse. (No shame if your most exciting interaction this week was with your dog.)

How to Beat the Blues (Without Booking a One-Way Ticket to Bali)

Okay, so you’re feeling blah. What now? Here are some practical, doable ways to brighten up the darkest days of winter:

1. Get Outside (Even If It’s Cold)

Yes, it’s freezing. No, you won’t regret it. Bundle up and walk, even if it’s just around the block. Sunlight—even the weak winter kind—does wonders for your mood. Bonus: moving your body releases feel-good endorphins.

2. Brighten Your Space

Add a little life to your home. Try a light therapy lamp, open your blinds (if the sun decides to show up), or grab some indoor plants. Even fairy lights can help make things feel less dreary.

3. Talk About It

Feeling like you’re carrying the weight of the world? Could you share it with someone you trust? Whether it’s a friend, partner, or therapist, talking helps lighten the load. And no, you’re not being dramatic.

4. Move Your Body, Your Way

Forget punishing workouts that make you want to cry. Dance in your living room, do yoga in your pajamas or take a leisurely walk. The goal is movement, not perfection.

5. Treat Yourself Like a Friend

Would you tell your best friend to “just get over it” if they were feeling low? Didn’t think so. Be gentle with yourself. Rest, take breaks, and maybe say no to things that drain you.

The Bigger Picture: When the Blues Don’t Go Away

Here’s the thing: sometimes, it’s not just a case of the winter blues. If you’ve been feeling down for weeks, struggling to get out of bed, or losing interest in things you usually enjoy, it could be something more serious, like depression.

Depression doesn’t care about the calendar. And it’s not something you can snap out of by sheer willpower. That’s where therapy comes in. Talking to a professional can help you untangle those heavy feelings, find coping tools that work, and start feeling like yourself again.

Why Therapy Can Help You Live the Life you Always Wanted

Therapy isn’t just for people in crisis. It’s for anyone who wants to feel, live, or understand themselves a little more. Whether you’re dealing with seasonal depression, a rough patch, or significant life changes, having a safe space to unpack it all is invaluable.

And if you’re rolling your eyes and thinking, “Sure, but therapy is for other people,” here’s the truth: therapy is for you.

The Benefits of Online Therapy

In today’s busy world, online therapy is a lifesaver. You can connect with a licensed therapist from the comfort of your own home (or even your car, if that’s where you find peace). Online sessions are flexible, private, and eliminate the stress of commuting. Plus, they’re perfect for those cold winter days when the idea of going outside feels unbearable. It’s therapy on your terms, and that’s a win.

Your Next Step: Let’s Tackle This Together

If you’re feeling stuck, you don’t have to do it alone. At Couples to Cradles Counselling, we’re here to help. Whether you’re dealing with Blue Monday blues, more profound struggles, or need someone to talk to, our compassionate therapists are ready to meet you where you are.

We specialize in helping individuals and couples navigate life’s challenges with empathy, expertise, and humor (because we all need that). You can book a free 20-minute consultation to see if we fit. Let’s get you feeling like yourself again.

Click here to schedule your free consultation today.

Because you deserve support—not just on Blue Monday, but every day of the year.

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