The “Blue Monday” Formula
The term “Blue Monday” was coined by psychologist Dr Cliff Arnall, who worked out a formula to show how the third Monday in January is especially bad because it is associated with post-holiday blues and the challenges of winter.
As well as the time since Christmas, the formula considers factors including the average time for New Year’s resolutions to fail, motivational levels, the bad weather and debt.
While the concept of the “most depressing day of the year” is a bit dramatic, it’s still common for people to feel a bit down during this time. Here are some ways to pop on the positive rose-tinted specs and help motivate yourself on Blue Monday, or any other day when you’re feeling low.
Pop on the Rose-Tinted Specs for CONNECTION.
Make an enjoyable connection.
Reach out to friends, family, or colleagues for social support and plan an activity that you enjoy, whether it’s a hobby, a movie night, or a nice meal. Having something to look forward to can lift your spirits.
Even better if that connection involves a short walk outdoors in natural light. This can make a significant difference, especially in sunlight which helps regulate your circadian rhythm.
Pop on the Rose-Tinted Specs for CELEBRATION.
Set realistic goals and celebrate them.
Break down your tasks into smaller, achievable goals. Accomplishing small tasks can boost your confidence and motivation.
Take a moment to reflect on your accomplishments, no matter how small. Celebrate your successes and focus on what you’ve achieved so far.
Pop on the Rose-Tinted Specs for CARE
Practice Self-Care, especially Mindset
We all know we should get enough sleep, eat healthily, move regularly, and engage in activities that bring us joy, but need to also take care of our mental well-being.
When you feel blue the change maker is to double down on your mindset, even if you think you don’t have time. Practices like deep breathing, meditation, journalling, or relaxation exercises reduce stress and promote a sense of calm, and even if it is only 5 minutes a day, please find the time.
Pop on the Rose-Tinted Specs for CONFIDENCE
The Energy of Confidence
Being in the energy of confidence and positivity starts with you. Remind yourself of your strengths and past achievements and turn those into short statements that begin with “I AM” such as “I AM great at my job” or “I AM a good listener” or “I AM loved”
Positive affirmations shift your energy upwards and as, like attracts like, you magnetise more of the same.
The flip side is to limit negative influences. Minimise exposure to negative news or sources that may contribute to lowering your vibration including “mood hoovers” – people who suck the energy out of you.
You May Need Professional Help
These tips can help you navigate through Blue Monday or any challenging day, with a more positive mindset and motivation.
Remember, everyone experiences low moods from time to time, but if your feelings persist or worsen, consider seeking support from a health professional.
How Optimal Health Can Help
We recommend an Optimal Sound Therapy Assessment
We are one of very few UK Clinics to offer Optimal Sound Therapy which is easy to access online or in-clinic. Swiftly reach harmony and emotional balance, through listening daily to bespoke Sound Files, accessed via a web page.