How to Beat Blue Monday 2025

Despite efforts for a more open and candid approach, a stigma remains around mental health so many people don’t seek help. Why people experience mental health issues such as depression and anxiety cannot be quickly explained as each person is different.

Many people, though, do find themselves struggling mentally after the Christmas holidays and the turn of the new year, with a particular day in January being known as Blue Monday.

If you are finding yourself struggling this January, then you should know how to beat Blue Monday, what it is and what other winter mental health tips there are.

What is Blue Monday?

Blue Monday is supposedly the most depressing day of the year and falls on the third Monday of the year with Blue Monday 2025 falling on the 20^th.

The idea of Blue Monday was in fact an invention by a psychologist called Cliff Arnell in 2004. He was tasked by a travel company, Sky Travel, to come up with a formula that explained the January Blues. This was then used as part of a marketing campaign to get people to book their summer holidays early to overcome the January Blues. The first Blue Monday was in 2005.

Now Blue Monday is considered the most depressing day of the year due to real-life issues including post-holiday blues, the bad weather, financial stresses, the return to work and already failed resolutions.

Even though Blue Monday is nothing more than a marketing ploy and not based on science, it has come to reflect how many people feel during this time of year.

1. Get Moving: Boost Your Mood Through Exercise

One of the best ways to beat Blue Monday is to get active. Improving your physical health has a direct link to your mental health. As you become physically healthier and in better shape you will find your self-esteem increases. Exercise in the day also gives you more energy and improves your sleep – boosting your mood and cognitive function.

Exercising also releases endorphins, neurotransmitters that lower stress and improve your mood. Physical activity also releases serotonin, another brain chemical that helps with mood improvement.

The good thing about getting active is you don’t have to start big. Regular brisk walks, gentle yoga, home workouts and dancing are all suitable activities to help you improve mental health in winter.

Even though it is winter, you should try and get some outdoor exercise too. There are many benefits of the sun on your physical and mental health, with sunlight exposure helping boost your vitamin D levels. Vitamin D helps with your immune system and having strong bones. More sunlight exposure also improves sleep, helps reduce anxiety and depression and lowers blood pressure.

2. Connect With Others: Social Interaction Matters

Isolation and being in a cycle of loneliness will negatively impact your mental health. Maintaining connections with family and friends is vital to feeling mentally healthier.

Being connected to others helps you have a sense of belonging, boosts your mood, improves your self-esteem and helps you cope better.

Even in the winter months when the weather may not allow it, there are plenty of things you can do. If you are unable to meet in person for a coffee and a chat, virtual meetups are a good alternative. They are better than phone calls as you can visually see the person, making the connection more authentic.

You can gain purpose through socialising by volunteering or joining community groups. You could try a new hobby, join a class or go for a walk with someone.

Some of the many mental health charities that offer group activities in the UK include Mind, Sport in Mind and Together for Mental. Wellbeing

3. Nourish Your Body and Mind With Healthy Food

A simple way to improve mental health in winter is to eat better. Eating well and staying hydrated are proven to make you feel better. Foods rich in omega-3, B vitamins and magnesium such as oily fish, poultry and fruit and nuts are helpful in producing mood hormones such as endorphins, melatonin, serotonin and dopamine.

Serotonin can easily be boosted with certain foods as more than 90% of the hormone is produced in the gut. Foods that boost serotonin levels include:

• Salmon
• Nuts
• Leafy greens
• Chicken and turkey
• Seeds – sunflower, sesame, chia
• Milk
• Eggs

There are nutritional resources available in the UK if you are unsure where to start. Try out:

• The NHS Eatwell Guide
• NDR UK
• British Nutrition Foundation

4. Practice Self-Care and Relaxation Techniques

Mindfulness is a common technique applied to help improve mental health. It’s about being in the present moment and becoming more aware of what is going on inside and outside of you.

You can practice mindfulness by:

• Journaling
• Guided breathing
• Meditation
• Body scan
• Mindful walking/running/drawing/eating

Apps such as Calm and Headspace are resources you can use to help practice mindfulness and learn relaxation techniques.

You should carve out some time every day to just try and relax. Set boundaries for yourself and other people to give yourself that time, being clear that you need a moment to slow everything down.

During this time, get away from any screens and become more aware of yourself. Do some gentle activity, draw, listen to soothing music and focus on your breathing.

The world is stressful, especially in January, and taking the time to slow down can help you beat Blue Monday.

5. Seek Professional Help: Don’t Face it Alone

If you are struggling to overcome mental health issues you should know that there are plenty of resources to help you.

Mind is a mental health charity that offers information and advice for people suffering from poor mental health. They support communities all over the country and through them you can access helplines and support groups.

Samaritans is an organisation that you can call 24/7 if you are struggling and need someone to listen. They are dedicated to saving lives by helping people not die from suicide.

The NHS also offers mental health services. Through your GP you can gain access to their services or get information on local resources that can support you.

If you are dealing with mental health problems due to addiction, places like Asana Lodge can help. Our therapies are not only focused on addiction but improving your mental well-being. We provide an array of therapy programmes and holistic treatments to improve your physical and mental health.

Take Charge of Your Mental Health This Blue Monday

Don’t get overwhelmed by Blue Monday 2025, and use these tips to help you. Eating well, exercising, socialising, relaxing and reaching out for help are all steps you can take to improve your mental well-being.

The changes may seem hard, but you can make them. If you are really struggling and taking these self-care steps alone isn’t possible, remember that professional help is available.

Asana Lodge is a private drug and alcohol rehab that, along with treating your addiction, has resources to help you with your mental health. For more information, call now at 01908 489 421.