Blue Monday tips: How to beat Blue Monday – 5 tips on beating the winter and Monday blues

Blue Monday is the name given to the so-called most depressing day of the year, which in 2020 falls on January 20. The phrase was coined by psychologist Cliff Arnall in 2004, and describes people’s general discomfort in the middle of the first month of the year, as they juggle January weather, low motivation, and facing failed New Year’s resolutions.

How to beat Blue Monday

According to Sarah Romotsky, Director of Healthcare at Headspace, an online healthcare company which specialises in meditation, people can tackle the January blues by following five tips.

Tip one: Reframe your emotions

According to Ms Romotsky, people should remain vigilant against their negative emotions, ensuring they aren’t “consumed” by them.

She recommends people accomplish this via meditation, adding studies show 10 days of Headspace mediation increased positivity by 16 percent.

Meditation aids people by bolstering their motivation and confidence and helps them stay relaxed.


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Tip two: manage stress

As Christmas has come and gone, many people have no major holidays to look forward to in the near future.

They may also face New Year pressures, with hefty Christmas shopping induced bills and failed resolutions, which can leave people feeling dejected.

Ms Romotsky advises people structure their breathing to help weather the most overwhelming moments, as this can help people “re-set and activate our natural relaxation response.”

Focussing on breathing and taking deliberate, deep breaths help to unwind during the most stressful moments.

Tip 3: Sleep well

Adequate sleep is a vital tool in preventing a low mood or heightened anxiety for the day ahead, as without it, people find they struggle to think clearly.

Combining breathing exercises and meditation before going to bed can help people feel more relaxed, and they may find they have a more restful experience.

Dark mornings during the first few months of the year may make this difficult.

But Sarah Romotsky advises people who meditate before they leave can lessen their impact.

Those who manage not to fall asleep during the process might find they feel less tired as they go about their days.


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Tip Four: Invest in you

Self-focus is one of the best ways to ensure happiness, easily accomplished by setting aside time for enjoyable experiences, be it playing an instrument, reading, or simply watching television with a cup of tea.

Taking a stretch outside is one of the most surefire ways to find self-fulfilment, as it helps to focus and re-centre the mind.

The experience of spending time with self-focussed tasks is an “investment in you”, according to Ms Romotsky.

Tip five: Stay focussed

Focus often starts to wane at the start of the year among those who choose to follow a New Year’s resolution.

People struggling to keep up their intentions may feel disheartened and start to falter, but this is a solvable problem.

Once again, meditation is a proven method to extend focus, with studies noting it can improve it by 22 percent.

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