Blue Monday and Winter blues: why are we so SAD during the winter?

SAD stands for Seasonal Affective Disorder, which is a type of depression. It’s important to remember that SAD is not just “feeling a bit down” – it’s a disorder with specific symptoms that can significantly affect daily life:

• a persistent low mood
• a loss of pleasure or interest in normal activities
• irritability
• feelings of despair, guilt and worthlessness
• lethargy (low energy) and sleepiness during the day
• oversleeping and struggling to get up in the morning
• carbohydrate cravings and weight gain

(Source: NHS)

SAD affects a small but important number of people in the UK. Research carried out in North Wales found that about 2–3 in every 100 people experience full seasonal affective disorder, while even more people struggle with milder “winter blues” symptoms. So while not everyone will develop SAD, many of us may notice lower mood, tiredness, or lack of motivation during the darker months.

(Source: British Journal of Psychiatry)

What is “Blue Monday”?

When someone says “Blue Monday”, I usually think about the song (I like both the original by New Order and the brilliant cover by Julien-K).

The idea of Blue Monday came about in 2004, when psychologist Cliff Arnall suggested – using a formula he devised – that the third Monday in January is the most depressing day of the year. This concept has since been widely criticised by experts, many of whom point out that low mood in January is far more likely due to the weather and Seasonal Affective Disorder.

In short: Blue Monday might be “sensationalist nonsense”, but SAD is real and deserves to be taken seriously.

So, is all of this real or not?

Here’s a thought: what if part of the problem is that we expect to feel worse in winter? This is known as a self-fulfilling prophecy – when a belief or expectation becomes true simply because we anticipate it. Expectations shape our thoughts, feelings, and behaviours, and can end up creating the outcome we fear.

So with winter blues, if we expect to feel low – especially around January or Blue Monday – we’re more likely to. And if adverts, media, or conversations keep reinforcing the idea that “Blue Monday = depression”, we may unconsciously adopt that belief.

Of course, this doesn’t mean you’ll feel amazing despite winter, cost of living and Brexit. But it does mean it’s worth questioning whether society’s expectations are making you feel worse.

Ok then, what should I do?

This winter feels tougher than usual, so it’s wise to prepare. Here are some ideas:

• Follow a schedule: plan small, enjoyable (and permitted) activities. It could be something simple, like a face mask (the skincare kind, not the Covid one!) or reading a book with friends on Zoom (I’ve tried it – it’s fun). Scheduling enjoyable moments helps prevent both boredom and overwhelm, whether you’re working flat out or on furlough.
• Use your happy hormones: some hormones regulate mood, and you can boost them through simple daily activities. I explain more here → Happy Hormones
• Ask for help: if these steps aren’t enough, don’t struggle alone. Reach out to loved ones for support, contact your GP, or speak with organisations like Mind and The Samaritans.

If you feel affected by the topics discussed in this article you can contact The Samaritans for free on 116 123 or any of the following mental health organisations:

mind.org.uk

nhs.uk/livewell/mentalhealth

mentalhealth.org.uk

samaritans.org

anxietyuk.org.uk

Sources:

https://www.nhs.uk/conditions/seasonal-affective-disorder-sad/

https://www.nhsinform.scot/healthy-living/mental-wellbeing/low-mood-and-depression/do-you-have-the-winter-blues

https://positivepsychology.com/self-fulfilling-prophecy/

https://www.independent.co.uk/life-style/blue-monday-real-truth-depressing-day-21-january-truth-facts-bills-work-christmas-a8736531.html