Blue Monday is the term commonly used to describe what is said to be the most depressing day of the year. It usually falls on the third Monday of January and is often associated with low mood, reduced energy and a lack of motivation.
While the phrase sounds scientific, it is not grounded in recognised medical or psychological research. Still, it has entered popular culture and is widely referenced every January, reopening an important conversation about mental health.
What exactly is Blue Monday?
The concept of Blue Monday dates back to 2005, when a formula was publicised claiming to calculate the “most depressing day” based on factors such as:
- Weather conditions
- Debt levels after the holidays
- Monthly salary timing
- Time since Christmas
- Failure to stick to New Year’s resolutions
- Low motivation levels
However, the equation was never peer-reviewed and has been widely criticised by psychologists and scientists as pseudoscience. There is no clinical evidence supporting the idea that one specific day is objectively more depressing than others.
As a result, the notion of Blue Monday is not recognised by the scientific or medical community.
Why January often feels emotionally heavier
Despite the lack of scientific backing, many people do report feeling emotionally low in January, and this is not coincidental.
Less daylight, lower mood
January is marked by shorter days and limited natural light, particularly in northern regions. Reduced exposure to sunlight has been linked to lower serotonin levels, a neurotransmitter closely associated with mood regulation. This can lead to fatigue, irritability and low emotional energy.
For some, these effects resemble seasonal low mood, often discussed in relation to Seasonal Affective Disorder (SAD), though most people experience milder symptoms.
The post-holiday emotional drop
The period after Christmas and New Year often brings an abrupt return to routine. Festive socialising, rest and anticipation are replaced by:
- Work and school obligations
- Tight schedules
- Financial pressures following holiday spending
This sudden contrast can create a sense of emotional deflation, especially when combined with colder weather and limited daylight.
Financial stress after the festive season
January is also when many people confront the financial impact of the holidays. Increased expenses, credit card bills and a sense of economic insecurity can heighten stress and anxiety, further affecting emotional wellbeing.
New Year’s resolutions and disappointment
Another factor often associated with Blue Monday is the emotional weight of unmet New Year’s resolutions. Many people set ambitious goals at the start of the year, related to health, career or personal change.
By mid-January, when progress feels slow or unrealistic, frustration and self-criticism can emerge. This sense of falling short can negatively affect motivation and self-esteem.
Why Blue Monday still matters
Although Blue Monday is not scientifically valid, mental health advocates have repurposed the concept as a conversation starter. It serves as a reminder that emotional wellbeing requires attention, especially during periods of seasonal or social pressure.
Acknowledging difficult emotions, staying socially connected, engaging in physical activity and seeking professional support when needed can make a meaningful difference.
A broader conversation on mental health
Rather than focusing on a single “most depressing” day, experts emphasise the importance of ongoing mental health awareness. Emotional wellbeing fluctuates throughout the year and is influenced by biological, social and environmental factors.
If January feels heavy, it is not a personal failure. It is often a natural response to seasonal change, routine pressure and accumulated stress.
And while Blue Monday may be a myth, the need to care for mental health is very real.