12 Ways To Boost Your Mood For Blue Monday

Blue Monday, often called the most depressing day of the year, falls on the third Monday of January. In 2025, that’s Monday, 20th January. Although its origins come from a travel company's marketing idea, the concept resonates with many as January can bring low moods due to post-holiday blues, cold weather, and unfulfilled New Year’s resolutions.

If you're feeling low this Blue Monday, here are 12 proven ways to boost your mood and make the day brighter.

Key Takeaways:

Stay Active to Feel Better

Exercise releases "feel-good hormones" that can improve your mood and boost energy. Even a short walk or dancing at home can help chase away the blues.

Connect with Loved Ones

Talking to friends or family, even for a few minutes, can make you feel supported and less lonely. Sharing your feelings or laughing together can brighten your day.

Focus on Small Joys

Do things you enjoy, like painting, gardening, or reading. Shifting your thoughts to positive moments or planning something exciting, like a holiday, can lift your mood and make you feel happier.

How to Avoid the Blues This January

1. Get Moving with Exercise

Exercise, even in small amounts, releases endorphins, also known as "feel-good hormones". Whether it’s a brisk walk, yoga, or dancing in your living room, staying active can:

• Improve your mood.

• Boost your energy levels.

• Combat feelings of lethargy.

2. Eat a Balanced Diet

What you eat affects how you feel. Choose foods that:

• Are rich in omega-3 fatty acids (like salmon and walnuts) to improve mood.

• Include whole grains for steady energy.

• Avoid highly processed or sugary foods, which can cause energy crashes.

3. Prioritise Quality Sleep

Lack of sleep can make you feel groggy and irritable. Adults should aim for 7–8 hours of sleep per night. If insomnia is affecting you, consider using sleep aids available from UK Meds.

4. Connect with Friends and Family

Spending time with loved ones can:

• Provide emotional support.

• Help you feel less isolated.

• Offer opportunities for laughter and relaxation.

Even a quick phone call or video chat can make a big difference.

5. Do Things You Enjoy

Engaging in hobbies or activities you love can distract you from negative thoughts. Whether it’s painting, reading, or gardening, prioritise activities that bring you joy.

6. Practise Positive Thinking

Shift your focus from negatives to positives. For example:

• Instead of thinking, "I’m overwhelmed at work," focus on "I’ve achieved a lot this week."

• Keep a gratitude journal to list things you’re thankful for.

7. Embrace Intimacy

Physical intimacy, including sex, releases dopamine and oxytocin, chemicals that reduce stress and improve mood. For those dealing with challenges like erectile dysfunction or premature ejaculation, effective treatments are available to help you reconnect with your partner.

8. Talk About Your Feelings

Opening up to someone can lighten the emotional load. Whether it’s a trusted friend, family member, or a professional, sharing your thoughts can:

• Relieve tension.

• Help you gain new perspectives.

For extra support, consider joining a depression support group.

9. Plan a Holiday

Even just researching or booking a trip can boost your mood. Studies show that planning a holiday brings feelings of excitement and happiness.

• According to a global study carried out by booking.com, it’s travel that makes us the happiest. Out of the 17,000 people surveyed, 72 percent said their mood was boosted by simply researching their trip, while 56 percent claimed to be at their happiest once their holiday was booked.

When you're ready to travel, explore travel health products to stay prepared.

10. Limit Alcohol Intake

While alcohol may offer temporary relief, it’s a depressant that can worsen anxiety and low moods. Reduce your intake and focus on healthier habits to see lasting benefits.

11. Manage Stress Effectively

Stress is a significant mood killer, but it can be managed by:

• Practising breathing techniques.

• Scheduling time for relaxation.

• Organising your tasks.

For natural stress relief, Passion flower is known to help with mild anxiety and stress.

12. Gain Perspective

Reframe your thoughts to focus on progress rather than perceived failures. For example:

• Instead of thinking, "I haven’t reached my goals," try, "I’m taking steps in the right direction."

Final Thoughts

While the concept of Blue Monday might be debated, the struggles many face with low mood, anxiety, or depression during January are very real. If you’re finding it difficult to cope, don’t hesitate to seek help from a professional or reach out to loved ones. Small steps, like trying one of the 12 tips above, can make a big difference in lifting your spirits.

Sources

• What Does Blue Monday Mean for Our Mental Health? - Mental Health Foundation