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Strategies to help you manage the negative effects of the January slump.

20 January 2025

4 min read

Health and Wellbeing

Blue Monday, often referred to as the "saddest day of the year," typically falls on the third Monday of January. It's associated with a combination of factors like post-holiday blues, gloomy weather, financial strain and struggling with New Year's resolutions. While there's some debate about the scientific accuracy of the "Blue Monday" concept, it's still a good opportunity to focus on well-being and make small positive changes to help you through the winter months and beyond.

While the January blues can be challenging, here are some strategies to help you avoid or manage the negative effects of Blue Monday and the January slump.

Start your day with self-compassion

Blue Monday might bring a lot of self-critical thoughts, but starting the day with kindness toward yourself can shift your mindset. Take a moment to acknowledge that it's okay to feel down or overwhelmed. Practice affirmations or mindfulness to ground yourself. Engage in breathing exercises, mindfulness, or a short meditation session. These practices can calm your nervous system, reduce stress, and help you feel more centred.

Get moving

Physical activity can boost endorphins and improve your mood. A morning walk or stretching can help break the inertia and get your blood flowing. Even a short 10-minute workout can release feel-good hormones.

Connect with someone

Feeling isolated can amplify the effects of Blue Monday. Reach out to a friend or family member. Even a quick text or phone call can make a difference and remind you that you're not alone.

Set a small, achievable goal

When everything feels overwhelming, breaking your day into smaller, manageable tasks can help. Focus on one positive thing you can accomplish—whether it’s getting outside for a walk or tackling a piece of work.

Engage in a creative outlet

Whether it's drawing, journaling, cooking, or another creative pursuit, doing something fun and expressive can release stress and boost mood. Creativity can give you a sense of accomplishment and allow you to "escape" momentarily from the pressure of the day.

Prioritize rest and sleep

Lack of sleep can exacerbate feelings of sadness or fatigue. Ensure you're taking breaks throughout the day and prioritizing sleep at night. A calm, relaxing bedtime routine can help you get the rest you need to bounce back.

Indulge in comforting self-care

Take a warm bath, treat yourself to a cup of your favourite tea, or enjoy a comforting meal. Small acts of self-care can nurture both your body and your mind and help restore some balance.

Consider nature

If you can, try to get outside for a bit. Lack of sunlight can make us feel down and even a short walk in the fresh air and natural light can help improve mood, especially if you’ve been stuck inside with gloomy weather.

Limit social media

Social media can exacerbate feelings of comparison and stress. If you're feeling low, consider taking a break from scrolling and focus on more meaningful, real-world connections.

Focus on nutrition

Eating nourishing food is a form of self-care that can boost your energy and mood. Avoid overindulging in processed or sugary foods, which can lead to crashes in mood and energy. Opt for a balanced meal to keep your body fuelled.

Make time for joyful activities

Whether it's listening to music, watching a funny TV show, or engaging in a hobby, do something that brings you joy. This helps you balance the more challenging aspects of the day.

Reach out for support if needed

If you’re really struggling, it’s important to talk to someone. Asking for help is a sign of strength, not weakness. If you’re struggling, acknowledge it but remember that feelings of sadness or low energy are often temporary.

By adopting a few of these strategies, you can help alleviate some of the effects of Blue Monday and set yourself up for a better week ahead.

Help, support and resources

It’s important to make your mental health and wellbeing a priority and we encourage you to access the Student Wellbeing Service and/or other sources of support:

  • Contact your GP, especially if you feel you may be at risk of harming yourself. 

  • Websites like Students against Depression and Every mind matters may also be useful to you.

  • Explore our online resources and guides to learn skills for managing life's challenges. You can also access SilverCloud, which provides free online therapeutic and psycho-educational programs for all UoP students. If you're in Portsmouth and 25 or under, you can sign up for Kooth, an anonymous counselling and emotional support service.

  • Visit the Chaplaincy for a friendly ear, regardless of your values and beliefs. It's a safe space for confidential chats, meeting friends, or finding some quiet time.

  • Consider utilising other University Support Services or seeking further academic support.