blue monday: what mental-health experts say about the 'saddest day of the year'
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blue monday is associated with seasonal affective disorder (sad) which affects more than one million canadians during the fall and winter months.
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the third monday of january has been dubbed blue monday, supposedly the “saddest day of the year.”
that’s due to a wide variety of reasons many of us down in the january doldrums are familiar with: weather, post-holiday fatigue, debt, low motivation to hit those new year’s resolutions.
but is blue monday real? read on to find out about the origins of the day, and what mental-health experts say can help dig you out of the winter blues:
what is blue monday?
blue monday falls on the third monday of january which, in 2026, is jan. 19.
british psychologist cliff arnall came up with the term in 2005 at the behest of a u.k. travel company that wanted to sell more winter vacations.
his “scientific formula” for calculating the saddest day of the year factors in variables such as weather data, debt levels, time since christmas, time since broken new year’s resolutions, and other things that are difficult, if not impossible, to measure.
interestingly, arnall also came up with a formula for the happiest day of the year, which he assigned to the third friday of june, based on a number of feel-good factors, including opportunities to be outdoors and social interaction.
is blue monday a real thing?
no, there is no scientific evidence that proves the third monday of the year is sadder than any other days, said dr. michael mak, a psychiatrist and sleep medicine specialist at the centre for addiction and mental health in toronto.
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but while blue monday is a marketing gimmick, the concept has taken off in the last decade because many people can relate to feeling glum this time of year when the holiday glow has faded, and daylight is scarce while credit card bills are due, and most of the initial resolve for new year’s resolutions has faded.
is there harm in recognizing blue monday?
some experts have said anointing a day as the saddest day of the year could create a self-fulfilling prophecy, where people feel more depressed that day because they are told they should be.
mak believes that’s unlikely. “we can talk about depression and anxiety and it doesn’t cause people to get it,” he said.
instead, the catchy label could open the door to a conversation about wellness and mental health.
is blue monday about seasonal affective disorder?
it’s the same idea. seasonal affective disorder, also known as sad, is a type of depression triggered by seasonal changes. in many people, symptoms start in the late fall and fade in the spring and could include oversleeping, fatigue, increased appetite, overeating and weight gain, according to the ubc mood disorders centre. in extreme cases, people can have suicidal thoughts.
sad is more common in northern countries, where days are short during the winter season and people aren’t exposed to as much sunlight.
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mak estimates about three to five per cent of canadians have debilitating cases of sad. that’s about 1.2 million people who struggle with their mental health in the winter.
another 15 per cent of the population experiences a milder form of sad called subsyndromal sad, while about one in three canadians feel the winter blahs and report a mild decrease in mood.
what are some tips on beating the blues?
exposure to light is a big one.
if it’s sunny, go outside for a walk or open the blinds and bask in the sunlight, said mak. as little as 30 minutes a day, especially in the morning, is an effective antidepressant.
in places where there’s little sunlight during the winter months, research has shown light therapy is also an effective way to treat sad. mack said light boxes are easily and widely available, and can be used in the home.
the lamps mimic sunlight, and typically provides 10,000 lux of bright, artificial light that helps boost mood and energy.
mak said other things that help are daily exercise (but not close to bedtime) and having social contact with friends and family.
when is it time to see a doctor?
mack said if someone is depressed and unable to enjoy things during most days in a two-week period and has symptoms like not sleeping or sleeping too much, low energy, changes in appetite, and feelings of guilt and worthlessness, and suicidal thoughts, they should seek professional help.
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