Blue Monday: Tips to Lift Your Mood and Prioritise Wellness

As the winter days stretch on, and January may start to feel like it has double the amount of days! Did you know that the third Monday of January - often called "Blue Monday"- has gained a reputation as the most melancholy day of the year.  The science behind this concept may be debated, there’s no denying that days with less light, chilly weather, and post-holiday season blues can affect our mood. However, there are plenty of simple, natural ways to counteract these feelings and boost our well-being. How can we nurture ourselves on Blue Monday and beyond?

1. Embrace the Power of Fresh Air and Movement

It might be tempting to stay bundled up indoors, but stepping outside for a brisk walk can work wonders for mental health. Even

 just 20 minutes of walking in nature can help clear the mind, improve circulation, and release endorphins—those feel-good chemicals that naturally elevate the mood. Fresh air and exposure to natural light can also help regulate your circadian rhythm, improving sleep and energy levels.

Tip: If you’re short on time, take a quick stroll during your lunch break and maximise outdoor time at weekends when you have more time.

2. Incorporate Essential Oils Into Your Routine

Essential oils are a wonderful, natural way to uplift your spirits. Scents like citrus (think orange, lemon, or grapefruit) are known for their energising properties, while lavender and chamomile are perfect for calming the mind. Adding a few drops of your favourite essential oil to a diffuser or even a warm bath can create a soothing, spa-like atmosphere at home.

DIY Tip: Combine a few drops of peppermint oil with coconut oil for an invigorating temple massage or try a lavender-scented pillow spray to promote restful sleep.

3. Prioritise Self-Care 

Blue Monday is an excellent opportunity to lean into self-care. Whether it’s dedicating time to a skincare routine, reading a book you love, or simply taking a break from screens, self-care is about recognising and honouring your own needs. Treat yourself as you would a close friend in need of a little TLC.

Idea: Run a warm bath infused with Epsom salts and a few drops of your favorite essential oils, light some candles, and relax with calming music.

4. Fuel Your Body with Nourishing Foods

What you eat can have a significant impact on your mood and energy. Focus on whole foods packed with nutrients, like leafy greens, nuts, seeds, and omega-3-rich fish. Incorporating complex carbohydrates, such as sweet potatoes or quinoa, can help stabilise blood sugar levels and boost serotonin production, which contributes to a sense of well-being.

Try This: Start your day with a smoothie that combines spinach, banana, chia seeds, and almond milk for a nutrient-packed energy boost.

5. Practice Gratitude and Mindfulness 

Gratitude is a powerful tool for shifting perspective and fostering positivity. Take a moment to write down three things you’re thankful for each day. Pair this practice with mindfulness techniques, such as deep breathing or meditation, to stay grounded in the present moment.

Quick Exercise: Try the 4-7-8 breathing technique: inhale for 4 counts, hold for 7, and exhale for 8. Repeat three times to feel instantly calmer.

6. Connect with Loved Ones 

Social connection is essential for emotional well-being. Reach out to a friend or family member for a chat, plan a virtual coffee date, or spend time with those who lift your spirits. Sometimes, simply sharing your thoughts can make a world of difference.

Reminder: Don’t hesitate to let others know if you’re feeling low. They may appreciate the chance to support you and share their own experiences and together you may feel lighter. Communication is everything, a problem shared can be a problem halved. 

7. Set Intentions for the Year Ahead 

Rather than viewing January as a time of setting grand resolutions, frame it as an opportunity to set meaningful, achievable intentions instead. These could include small daily habits like journaling, drinking more water, or taking five minutes each morning to stretch. Small, consistent steps can build a foundation for lasting positivity.

The Takeaway

Blue Monday and January as a whole may feel like a challenge, but it’s also a chance to cultivate habits that boost your mood and overall wellness. By embracing nature, practicing self-care, and nurturing your mind and body, you can transform the winter blues into an opportunity for growth and renewal. Remember, every small step counts, and brighter days are just around the corner.

What are your favourite ways to beat the winter blues?