British post-punk band New Order released the song Blue Monday in 1983. It became the best-selling 12-inch single of all-time. The song begins with lead singer Bernard Sumner asking the rhetorical question: “How does it feel?”
The answer, according to mental health experts: pretty depressing.
While the song remains a popular post-punk anthem, “Blue Monday” has another meaning. Cardiff University psychologist Cliff Arnall has awarded that title to the third Monday in January, which he has identified as the most depressing day of the year.
Cold, dreary weather, holiday debt and shorter days contribute to “blue” feelings, says Dr. Arya Sharma, chairman in obesity at the University of Alberta in Edmonton. Another contributor may be that many of us have fallen short of those resolutions made three weeks ago.
If blue Monday is getting you down, Sharma recommends the following:
> Look on the bright side
Sharma is quick to point out that the Blue Monday phenomenon is not rooted in the scientific method, so it lacks proper scientific status. Nevertheless, he says, it makes sense.
“You have short days and long nights,” Sharma says. “It’s cold outside and you could have a bit of SAD [seasonal affective disorder], which has an impact on your mood.”
He encourages you to keep a resilient mind by thinking positive thoughts. Consider what you have accomplished recently, not what you still have left on your to-do list.
> Revisit your resolutions
Check in on how well you are doing with your New Year’s resolutions.
If you have been able to keep up with your goals, Sharma says, give yourself a pat on the back. But falling short in this area can be a source of frustration that colours your mood.
Many New Year’s resolutions fail, Sharma says, because they focus on outcomes we can’t control instead of behaviours we can control.
For example, resolving to lose weight calls for a result that is beyond your control. Resolving to eat more salads or quit smoking involves a behavior you can control.
Says Sharma. “It’s the things you are going to do that are the behaviours.”
> Eat healthy
While a healthy diet can contribute to a feeling of wellbeing, overeating can make you feel worse.
When it is time to dine, Sharma says, focus exclusively on eating — not your mobile devices, the television or paperwork. You will feel more full, and thus, eat fewer calories if you are paying attention to your meal.
> Have a plan
The path to good health — like the path to financial weelbeing — is best done with a good roadmap, Sharma says.
That could mean working with a dietician, for example, or mapping out your workouts with an activity monitor and software. In any case, be sure to keep your goals realistic and attainable.
Says Sharma: “If you have [a plan] and use it properly, it will work.”