Top Tips to Boost your Mental Health this ‘Blue Monday’

“Blue Monday” falls on the third Monday in January and is dubbed “the most depressing day of the year” due to the miserable weather and post-Christmas slump. It was originally a ploy by a travel company to get people to book sunny get-aways to avoid the British winter. There is actually no scientific basis for ‘Blue Monday’ but starting 2025 with a positive attitude to both physical and mental health is important. This year Blue Monday is the 20th January 2025.

So to start the year off right and quash those winter blues, here are our top tips to boost your mood and focus on your wellbeing.

Get Outside

Despite the weather, getting outside even just for 15 minutes gives you a breath of fresh air, literally. It has been found to reduce your stress levels, help with concentration and contribute to healthy levels of Vitamin D. A 2016 study showed a 30% reduction in clinical depression as a result of outdoor walks compared to indoor activities(1). Maybe try and get outside during the work day for a brief walk or a coffee break in the rare winter sun.

Work up a Sweat

Getting your body moving gets “feel good” chemicals flowing round your body such as endorphins and serotonin. The presence of these are shown to improve your mood. Not only that, regular exercise has been found to have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better and improve concentration. A 2024 survey showed 82% of adults found regular exercise to be important for their mental health and wellbeing(2). So whether it’s getting your steps in for the day, going for a run or a gym session getting your body moving can be really helpful for your mind too.

Need some workout inspiration? Head over to our Instagram page and see our Workout Story Highlight.

Take time out to do something you enjoy

With life getting so busy, it can be easy to forget to choose to do something you want to...like really want to do. Try to set aside some time to do something for yourself. Some ideas could include cosying up on the sofa with a book, painting by numbers with a glass of wine or going out for a coffee and a catch up with a friend.

Fuel your Body

Food is exactly that, it fuels everything you do. Try to aim to maximise whole foods such as brown rice, oats or beans & pulses. Meal prepping can help to save you time during the week while ensuring you stick to your goals. With nutrition the most important factor is balance. Give yourself the fuel your body needs as well as some treats!

Focus on Sleep

Mental Health UK report that 1 in 5 adults aren’t getting enough sleep. It is recommend adults aim to get between 7-9 hours of sleep a night(3). Sleep is essential for allowing the body to recover, the brain reorganises nerve cell connections and gets rid of toxic waste. While the body repairs cell and releases important hormones and proteins. Prioritising sleep with so much going on in life can be tricky. Some people find having a set evening routine helps to get them in the right mood by winding down to sleep.

With all of these small steps in mind, the most important thing is balance. Balancing physical and mental health, balancing time to be busy and active with time to rest and recover.

Mind is a charity providing mental health services across England and Wales without the need for a GP referral. They provide services including counselling, employment training and crisis help lines. To find you local branch of mind, search using your postcode here: https://www.mind.org.uk/information-support/local-minds/

At Imperium, Mind is a very important charity to us. It is the driving force behind the Together We Lift Events and is where the money you donate goes. If you want to make a difference please feel free to donate here: https://www.justgiving.com/page/together-we-lift-derbyshire

If you or anyone you know may need help there is information available on Depression, Winter Blues and Seasonal Effective Disorder (SAD) here: https://www.manchestermind.org/blue-monday/

If you need support or someone to talk to, Samaritans offer a free phone line all hours of the day or night, 365 days a year, just call 116 123. If the situation is an emergency always call 999.

References:

(1) Fruhauf et al 2016 - Frühauf, A., Niedermeier, M., Elliott, L.R., Ledochowski, L., Marksteiner, J. and Kopp, M. (2016). Acute effects of outdoor physical activity on affect and psychological well-being in depressed patients – A preliminary study. Mental Health and Physical Activity, 10, pp.4–9. doi:https://doi.org/10.1016/j.mhpa.2016.02.002.

(2) Data was collected by Opinium Research. The research sample was 6,000 UK adults and the data was weighted to be nationally representative. The survey took place between the 12th – 21st March 2024.

(3) Amy Gallagher Senior Sleep Physiologist at Cromwell Hospital, 04 October 2023, Published by Bupa Health