The Reality Behind Blue Monday: Separating Fact from Fiction

Blog Post 1: The Reality Behind Blue Monday: Separating Fact from Fiction

Every year, the third Monday of January is labeled "Blue Monday," often referred to as the saddest day of the year. While this concept originated from a marketing campaign rather than scientific research, it has gained traction due to the challenges many face during this time of year. Factors such as shorter daylight hours, financial stress, and the post-holiday lull can contribute to feelings of low mood and fatigue. Although Blue Monday is more myth than fact, its widespread recognition highlights real struggles that warrant attention.

One contributing factor to the so-called "winter blues" is Seasonal Affective Disorder (SAD), a condition characterized by depressive symptoms that occur during specific seasons, typically winter. According to Rosenthal et al. (1984), decreased sunlight exposure disrupts the body’s circadian rhythm and reduces serotonin production, leading to symptoms such as low energy and sadness. Light therapy, which involves exposure to a bright light box for 20–60 minutes daily, has been shown to be an effective treatment for SAD. A meta-analysis by Kanazawa et al. (2022) further supports the efficacy of light therapy in improving mood disorders.

In Canada, an estimated 15% of the population experiences "winter blues," marked by increased sleep, social withdrawal, indulgence in comfort activities, and decreased motivation (Canadian Mental Health Association [CMHA], 2020). Additionally, 2–3% of Canadians experience clinical SAD during the winter months (CMHA, 2020). Localized research from Edmonton indicates that extreme weather impacts vulnerable populations such as older adults and immigrants. The University of Alberta’s “Neighbourhoods and Climate Change Vulnerability” initiative aims to help Edmontonians understand these vulnerabilities and build resilience (University of Alberta, 2023). This can be viewed here at Neighbourhoods and Climate Change Vulnerability.

Beyond SAD, January often brings unique stressors, such as financial strain from holiday expenses and the pressure of unfulfilled New Year’s resolutions. These challenges can exacerbate feelings of overwhelm and failure. Evidence-based strategies offer practical tools to address these issues. For instance, physical activity is a proven intervention for reducing depressive symptoms. Kambanis et al. (2023) found that even moderate exercise, such as walking for 30 minutes three times per week, significantly improves mood by increasing endorphin production.

Cognitive Behavioral Therapy (CBT) techniques also play a critical role in managing negative thought patterns. Strategies such as thought records, reframing unhelpful thoughts, and practicing gratitude have been shown to enhance emotional resilience. Huang et al. (2024) reported that individuals who practiced gratitude consistently experienced increased happiness and reduced depressive symptoms. Additionally, maintaining social connections can buffer against feelings of isolation. Research by Koszycki et al. (2022) highlights the importance of meaningful relationships in mitigating stress and improving mental health.

While Blue Monday lacks scientific credibility, its enduring popularity reflects the real challenges people face during the winter months. By understanding the science behind these struggles and adopting evidence-based practices, individuals can proactively improve their mental well-being. Persistent feelings of sadness or other depressive symptoms should not be ignored, as they may indicate a more serious condition, such as major depressive disorder (American Psychiatric Association [APA], 2013).

If you or someone you know is experiencing low mood, anxiety, or other mental health challenges and are interested in being proactive in the new year, consider pursuing psychological services. Please contact our admin team for an intake assessment at admin@refocusyou.ca or call 780.700.2577. Taking the first step toward support can make all the difference.

Written by ReFocus You Student Therapists: Fatima Nashman and Daniel Sochan

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).

Blumenthal, J. A., Babyak, M. A., Doraiswamy, P. M., Watkins, L., Hoffman, B. M., Barbour, K. A., ... & Sherwood, A. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic Medicine, 69(7), 587–596. https://doi.org/10.1097/PSY.0b013e318148c19a

CMHA. (2020). Winter Mental Health: A Guide for Good Practices. Winter Mental Health: - CMHA Edmonton. https://edmonton.cmha.ca/wp-content/uploads/2020/11/CMHA-Edmonton-Winter-Mental-Health-Guide.pdf

Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310–357. https://doi.org/10.1037/0033-2909.98.2.310

Huang, X., Kong, Q., Huang, Y., Wang, X., Wang, R., Li, Y., Wu, Y., Guan, C., Wan, X., & Zhang, Y. Y. (2024). Relationship between sun exposure and seasonal affective disorder symptoms in rural older people with different personalities: a cross-sectional study. BMC Public Health, 24(1), 2568. https://doi.org/10.1186/s12889-024-20074-y

Kambanis, P. E., Bottera, A. R., & De Young, K. P. (2023). Responses to bright light exposure in individuals with binge‐spectrum eating disorders characterized by high dietary restraint and negative affect. International Journal of Eating Disorders, 56(12), 2250–2259. https://doi.org/10.1002/eat.24054

Kanazawa, S., Li, N. P., & Yong, J. C. (2022). Sunshine on my shoulders makes me happy... especially if I’m less intelligent: how sunlight and intelligence affect happiness in modern society. Cognition & Emotion, 36(4), 722–730. https://doi.org/10.1080/02699931.2022.2029358

Koszycki, D., Ilton, J., Dowell, A., & Bradwejn, J. (2022). Does treatment preference affect outcome in a randomized trial of a mindfulness intervention versus cognitive behaviour therapy for social anxiety disorder? Clinical Psychology & Psychotherapy, 29(2), 652–663. https://doi.org/10.1002/cpp.2658

Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., ... & Wehr, T. A. (1984). Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72–80. https://doi.org/10.1001/archpsyc.1984.01790120076010