January 20, 2025, marks the 18th anniversary of Blue Monday, a concept introduced in 2005 by British psychologist Cliff Arnall. Frequently enough dubbed the “most depressing day of the year,” this day is associated with winter blues, unmet New Year’s resolutions, and financial stress. But what exactly is Blue Monday, and how can you turn it into a positive experiance?
What is Blue Monday?
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Blue Monday falls on the third Monday of January each year. Arnall theorized that this is when people feel the lowest, as the holiday cheer has faded, days are short, and summer feels like a distant dream. While the concept lacks scientific backing, it has become a cultural touchpoint for discussing mental health and well-being.
Activities on Blue Monday
In 2025, organizations across the globe are using Blue Monday as an prospect to promote mental health awareness. From mindfulness workshops to nature walks, ther’s no shortage of activities designed to uplift spirits. Employers are also stepping up, offering perks like free lunches, massages, and motivational talks to boost morale among their teams.
For those looking for free events, options abound. Utrecht will host the Blue Monday Run, encouraging participants to get moving. Amsterdam’s Happiness Route will feature workshops and inspiration sessions. Meanwhile, libraries nationwide will host talks on resilience and happiness, providing tools to navigate the winter blues.
How to Combat the Blues
Experts suggest using Blue Monday as a chance to reflect on your mental health. Start your day with a brisk walk in natural light, reconnect with loved ones, or plan an activity you’re excited about. Prioritize exercise and sleep, as both have been proven to improve mood. The Red Cross advises stepping away from the news, eating nutritious meals, and practicing mindfulness to stay grounded. More tips can help you make the most of the day.
Interested in choice therapies? Music therapy has been shown to alleviate depressive symptoms, offering a soothing escape on this challenging day.
No Science Behind Blue Monday
While Blue Monday isn’t rooted in scientific evidence, it serves a valuable purpose by sparking conversations about mental health.Many people use it as a reminder to evaluate their happiness and seek balance in their lives.January 20, 2025, doesn’t have to be a downer—with the right mindset and a little effort, you can turn it into a day of positivity and renewal.
Interview with Dr. Eleanor Grant, Behavioral Psychologist and Expert on Seasonal Affective Disorder
January 20, 2025
Archyde Newsroom
Archyde Editor: Good morning, Dr. Grant. Thank you for joining us today, on the 18th anniversary of Blue Monday—a day many consider the most depressing of the year. Can you start by explaining the origins of this concept and why it gained such traction?
Dr. Eleanor Grant: Thank you for having me.Blue Monday was introduced in 2005 by British psychologist Cliff Arnall, who devised a formula combining factors like weather, debt, time since Christmas, motivation levels, and failed New Year’s resolutions.while the formula itself is more of a pseudoscientific construct, the concept resonates because it captures the collective experiance of a post-holiday slump. January, with its short days, cold weather, and the pressure to start anew, often amplifies feelings of fatigue and disappointment.
Archyde Editor: You mention the pseudoscientific aspect—should we take Blue Monday seriously, or is it more of a cultural phenomenon?
Dr. Grant: It’s a bit of both. While the specific date or formula isn’t scientifically rigorous, the underlying themes are very real. Seasonal affective Disorder (SAD) and the winter blues are well-documented phenomena. The reduced daylight affects serotonin levels, disrupting mood and energy. Additionally, the societal pressure to set and achieve New Year’s goals can lead to feelings of inadequacy when those goals aren’t met.So, while Blue Monday is somewhat arbitrary, the emotions it represents are valid.
Archyde Editor: That’s interesting. As a behavioral psychologist, what advice woudl you give to those struggling with these feelings during this time of year?
dr. Grant: First, it’s critically important to acknowledge that it’s okay to feel this way.You’re not alone. Small, manageable steps can make a big difference. Prioritize self-care—ensure you’re getting enough sleep, eating well, and staying physically active, even if it’s just a short walk outside during daylight hours. Light therapy lamps can also be beneficial for those with SAD.
Equally important is managing expectations. New Year’s resolutions frequently enough set us up for failure as thay’re too rigid or ambitious. Rather, focus on setting small, achievable goals and celebrate progress, not perfection. And don’t hesitate to seek professional help if feelings of sadness persist—therapy and counseling can be incredibly effective.
Archyde Editor: There’s been a lot of talk in recent years about mental health awareness.Has the perception of Blue Monday changed over time?
Dr. Grant: Absolutely. While it was initially framed as a somewhat lighthearted concept—even used in marketing campaigns for travel companies and wellness products—today, it’s taken more seriously as part of a larger conversation about mental health.People are increasingly recognizing the importance of mental well-being and the need to address seasonal mood changes proactively. This shift in awareness has been incredibly positive.
Archyde Editor: looking ahead, do you think Blue Monday will continue to be relevant, or could it fade into obscurity?
Dr. Grant: I think it will evolve. As we continue to destigmatize mental health issues, Blue Monday may serve as a reminder to check in with ourselves and others during a challenging time of year. It’s also an chance to promote resources and strategies for coping with seasonal mood changes. So, while the name and date might stick around, its significance could shift from a cultural quirk to a meaningful moment of reflection and support.
Archyde Editor: Thank you, Dr. Grant, for yoru insights and expertise. Any final thoughts for our readers today?
Dr.Grant: My pleasure. To anyone feeling the weight of the January blues, remember that this, too, shall pass. Spring is just around the corner, and in the meantime, small acts of self-kindness can make a world of difference.Take care of yourselves and each other.
Archyde Editor: Wise words to close on. Thank you again, dr. Grant, and to our readers, thank you for tuning in. Let’s make today a day of care and connection, no matter how “blue” it may seem.
End of Interview
