Why we refuse to feel blue on Blue Monday
As the winter chill settles in and the holiday festivities become distant memories, Blue Monday (15th January 2024) looms on the horizon, casting a shadow of post-Christmas blues.
But what if we could transform this traditionally gloomy day into a celebration of self-care?
If you’re an unpaid carer, this time of year can be tough. Soaring energy bills, long nights, food costs, winter illnesses, and even challenges presented by the weather can all take their toll.
This year, we’re asking you to turn Blue Monday on its head and use it as a reminder to prioritise your own wellbeing amidst the challenges of the season.
What is Blue Monday?
In 2005, Sky Travel Shop coined the term “Blue Monday” for the third Monday in January, claiming that it’s the most depressing day of the year.
The idea was first introduced as part of a marketing campaign, but came from published research by Cliff Arnall, who was a tutor at the Centre for Lifelong Learning attached to Cardiff University at the time.
Arnall calculated the date using a formula that took into account factors such as weather conditions, debt level, time since Christmas, time since failing New Year's resolutions, low motivation levels, and the need to take action.
Mental health professionals have widely criticised and rejected the idea of Blue Monday. Depression is a complex mental health condition that cannot be easily distilled into a formula or shoe-horned into a specific date.
That being said, the idea of Blue Monday persists in popular culture.
Why does the idea of Blue Monday resonate with so many of us?
While experts dismiss Blue Monday as pseudoscience, it obviously strikes a chord with people around the world.
January is often a time for post-holiday blues. If you’re a carer to a loved one, Christmas and New Year may have given you the opportunity for some downtime or social time with the rest of your family. It can be hard to go back to everyday life.
On the flipside, the Christmas period can create financial pressures and even more demands on your time. January always feels like an incredibly long month, especially if you’re waiting for pay day or for benefit payments such as Child Benefit or Carers Allowance.
It’s understandable if you connect with the idea of feeling sad and fatigued on Blue Monday.
Tips for feeling good about Blue Monday
Whatever your feelings about Blue Monday or the winter months more broadly, our best advice is to acknowledge them without judgment. Reflect on the highs and lows of the holiday season and give yourself the space to process any emotions that may arise.
Financial concerns are sadly widespread at this time of year. The post-Christmas period can be financially challenging for many and, as an unpaid carer, you may be worried about energy bills, food costs, and other expenses. Creating a budget and exploring all avenues of financial support can help alleviate some of these concerns, providing a sense of stability.
Prioritising self-care on Blue Monday
As we said at the beginning of this article, we want to use Blue Monday – pseudoscience or not – as a reminder to you to take care of yourself as well as the loved one for whom you care.
Self-care could include:
· Affordable self-care activities
Self-care doesn't have to come with a hefty price tag. Explore affordable activities such as a warm bath, a cosy movie night at home, or a stroll in a nearby park. These small, cost-effective kindnesses to yourself can make a significant impact on your wellbeing.
Other acts of self-care include something as simple as taking a nap or saying no to something you don’t want or have the capacity to do.
· Connection and community
According to the State of Caring 2022 report by Carers UK, 38% of unpaid carers would like support to end social isolation. If this is something you’re personally struggling with, the first step can be to reach out to friends and fellow carers.
If it’s hard to get out of the house to meet up, consider organising a virtual get-together on a platform like Zoom or Microsoft Teams, share experiences, and find solace in the understanding of others who are navigating similar challenges.
Connection and community can be powerful antidotes to the winter blues.
· Meal planning and budget-friendly nutrition
The Pushed to the Edge report by the Carers Trust in 2022 makes it clear that 31% of unpaid carers have had to cut back on food due to financial constraints. Carers also report being too tired to cook or too short on time.
If this reflects your experience, you might end up falling back on takeaways or ready meals. While this is completely understandable, a heavily processed diet can put you at risk of health conditions such as obesity, diabetes, high blood pressure, or heart disease.
Whenever you’re able, try to batch cook budget-friendly meals so that you have nutritious food to hand on your busiest days. Prioritising your nutrition is essential for maintaining both your physical and mental wellbeing and is the ultimate act of self-care.
· Energy-efficient living
The Pushed to the Edge report also shows that 44% of carers describe themselves as struggling to make ends meet. Some say that they are not able to have the heating on at home because it’s just too expensive.
If concerns about energy bills are weighing heavily on you at the moment, Carers UK has some tips and energy saving resources here that you might find helpful.
· Creative outlets
Creative outlets can provide a therapeutic escape, even if it’s difficult to spend time away from the person for whom you care. Whether it's writing, painting, or crafting, these activities offer a mindful way to channel emotions and express yourself. Carve out time for creativity as a form of self-care.
· Mindfulness and stress reduction
Mindfulness and stress reduction techniques can help you to navigate the demands of caregiving. Incorporate deep breathing exercises, meditation, or yoga into your routine. These practices can help manage stress and promote a sense of calm amidst the challenges.
Whether you take the idea of Blue Monday with a pinch of salt or not, we hope we’ve persuaded you to take some time out for self-care this month.
Embracing affordable self-care activities, fostering connections, and addressing financial concerns are key steps towards making Blue Monday a celebration of wellbeing.
If you’re an unpaid carer to a loved one, we’d like to invite you to find out more about our Building Resilience and Wellbeing Six-Week Programme, which can help you to manage stress, burnout, and the challenges of being a carer.
During the course, we’ll work with you to empower you to recognise the skills and resources you already have and to discover the small steps you can take to move forward and cope with the day-to-day challenges of being a carer, as well as finding time to address your own needs.