Blue Monday: the saddest day of the year

Today, 20 January, the calendar marks a day that is not just any Monday. It is Blue Monday, the date on which the universe seems to conspire to plunge us into a collective slump. That day of the year that, according to science, is designed to make us feel as if everything we’ve built and planned for the new year is falling apart. But don’t worry, because you are not alone in this journey into the blues.

This phenomenon, which has been causing a sensation for almost two decades, has its origins in a psychological study led by Cliff Arnall, who in 2005 determined, using a mathematical formula, that the third Monday in January is the saddest day of the year. It is no coincidence: a perfect combination of factors that drag us to a low emotional state are added to this day.

Why is today so complicated?

Imagine everything you’ve been through since the last time you sat down to take stock of your life. First, the pressure of the debts accumulated during the holidays, that feeling of having spent more than you wanted to, those gifts that you no longer know if they are worth what they cost. Then, the discomfort of arriving in January and seeing that you still haven’t received the salary you were promised for this month. Add to that the cold that penetrates to the bone, the greyness that takes over the sky and that feeling of infinite distance between you and the Christmas that seems to have been left in another life. But worst of all: the weight of New Year’s resolutions that, instead of motivating you, seem to hang over you like an impossible slab to lift.

It’s an emotional cocktail that consumes you, turns you off and leaves you wanting to just stay in bed, disconnected from everything. But beware, don’t get caught up in it. Blue Monday is just a label. And while science tells us that we’re lower today than ever before, it also gives us the opportunity to take control of how we deal with it.

What to make of this negatively charged day?

It is important to remember that Blue Monday is, for the most part, a phenomenon constructed from popular psychology and marketing. Negative emotions do not depend on a single day of the year, but on an accumulation of factors that can be managed with the right tools. So instead of succumbing to the idea of a ‘sadder day’, choose to turn Blue Monday into an opportunity to make small but significant changes in your life.

This negatively charged day can also be the ideal space to acknowledge our emotions, give ourselves a break and, above all, remind ourselves that grey days don’t last forever and that sometimes, they are necessary. Ultimately, the key is not to wait for a calendar to determine our mood, but to find ways to take back control and fill our days with positive, conscious intentions. Here are some strategies to transform this grey day into an opportunity for personal growth:

Review your New Year’s goals: If your New Year’s resolutions seem far from being met, it is the ideal time to refocus or adapt them. Instead of seeing them as a burden, turn them into small, achievable accomplishments.

Acknowledge your emotional state: Accepting that you are feeling sadness or anxiety is the first step to managing it. Don’t deny or reject what you are feeling, but observe it without judgement.

Exercise: Physical activity is one of the most effective remedies for improving mood. Whether it’s a walk in the park or a routine at home, exercise generates endorphins, the neurotransmitters responsible for well-being.

Connect with others: Social relationships are central to emotional well-being. Calling a friend, having a deep conversation or sharing time with loved ones can be a good antidote to the isolation that winter can bring.

Disconnect from the negative: If the news or social media is overloading you, try to take a break. Sometimes the bombardment of negative information amplifies anxiety and unpleasant emotions.

Do something creative: Art, writing, music or any other creative activity not only distracts, but can also help you release pent-up emotions and find some light amidst the darkness.

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