Blue Monday refers to the third Monday of January, which in 2026 falls on January 19. Over the years, it has gained a reputation as “the most depressing day of the year.”
But what does Blue Monday actually mean – and does it have any real connection to mental health or seasonal affective disorder (SAD)?
As the festive glow of the holidays fades and January settles in with its cold, dark days, many people notice a drop in energy or motivation. For some, this is more than a passing low mood—it can feel heavy, persistent, and emotionally draining.
What Is Blue Monday?
Is there any scientific truth behind Blue Monday?
In short, no.
Mental health is shaped by a complex mix of personal, social, and environmental factors, and low moods can appear at any point during the year—not on a single, predetermined date.
That said, January can be particularly challenging. Shorter daylight hours, financial pressure after holiday spending, unmet New Year’s resolutions, and the abrupt return to everyday routines can all influence emotional well-being. Together, these factors may make this period feel especially difficult for many people.
Around 12 million people in Northern Europe are affected by seasonal affective disorder (SAD)—a form of depression linked to reduced exposure to natural light during winter. Importantly, SAD is not tied to one specific day; it can persist throughout the colder months.
The Origin of the Blue Monday Concept
The idea of Blue Monday first appeared in 2005, introduced during a marketing campaign by a travel company. A loosely constructed and widely criticized formula combined elements such as post-holiday debt, gloomy weather, failed resolutions, and low motivation to label one Monday in January as uniquely depressing.
While the scientific basis of Blue Monday is questionable, the emotions it reflects—stress, disappointment, fatigue, and seasonal sadness—are very real for many people.
Seasonal Affective Disorder: More Than “Winter Blues”
Seasonal affective disorder (SAD) is a type of depression that occurs at certain times of the year, most commonly during winter.
According to Nuffield Health, symptoms may include:
- Low energy and persistent fatigue
- Oversleeping
- Changes in appetite
- Difficulty concentrating
- Feelings of hopelessness, worthlessness, irritability, or sadness
Reduced sunlight can disrupt the body’s circadian rhythm and lower serotonin levels, both of which play a key role in mood regulation.
It’s important to understand that feeling slower, less motivated, or more introspective in winter does not mean something is wrong with you. These responses are often a natural reaction to seasonal changes. Winter is a period of rest and conservation in nature—trees shed leaves, animals hibernate, and human beings, too, may feel the need to turn inward and slow down.
How to Support Your Mood During This Time
Although Blue Monday is symbolic, it serves as a useful reminder to prioritize mental well-being during the winter months. Here are practical ways to support yourself:
Get as Much Natural Light as Possible
Spending time outdoors during daylight—even briefly—can help improve mood. A short walk during a work break can make a noticeable difference.
Consider Vitamin D
Reduced sunlight can lower vitamin D levels. Supplementation during winter may be helpful, but it’s best to check your levels first and seek medical advice.
Try Light Therapy
Light therapy lamps simulate natural daylight and can be effective for some people experiencing SAD symptoms.
Let the Light In
Sit near windows, keep curtains open during the day, and arrange your living or work space to maximize exposure to natural light—even on cloudy days.
Move Your Body
Gentle, regular movement such as walking, stretching, or yoga can lift mood and energy levels. Physical activity reduces stress hormones like cortisol and supports the release of dopamine and serotonin.
Stay Socially Connected
Maintaining contact with friends, family, or support networks helps reduce isolation and emotional withdrawal, as highlighted by Northwest Vancouver.
Practice Self-Acceptance
Low motivation or sadness during winter is common. Acknowledge these feelings without self-judgment.
Seek Professional Support
If feelings of hopelessness or sadness persist or worsen, reaching out to a mental health professional can provide clarity, guidance, and support.