Blue Monday: Is It Real? Coping with Post-Holiday Anxiety and Seasonal Stress
What Is Blue Monday?
Have you ever heard of Blue Monday? If not, you’re not alone. The term was originally created by a PR firm to market a product—a clever but questionable move. Blue Monday is often referred to as the “saddest day of the year.”
When Is Blue Monday in 2025?
It is said to fall on the third Monday of January. This year, that’s January 20th, 2025.
While there’s no scientific basis for Blue Monday, the idea resonates with many. The post-holiday slump is a reality for some, and Seasonal Affective Disorder (SAD) is very real. If you’ve been feeling a bit “blah” in January, you’re not imagining it.
DISCLAIMER: I am a licensed clinical psychologist, and the information provided here is for general informational and educational purposes only. While I aim to share helpful and thoughtful content, reading this blog does not establish or imply a therapist-client relationship between us.
If you are experiencing a mental health crisis, please seek immediate help from a licensed professional or contact emergency services in your area. This blog should not be a substitute for professional mental health care or personalized guidance.
For personalized support or therapy services, please reach out directly to a licensed mental health provider in your area.
Why Some People Experience a January Slump (And Others Don’t)
Not everyone feels a post-holiday slump—and if you’re one of those people, that’s fantastic! But for those who do, there are several logical reasons why this time of year might feel heavier.
A Sudden Shift in Routines
The holiday season often brings a flurry of activity, time off work, and more relaxed expectations. Returning to “business as usual” in January can feel jarring.On the flip side, if you thrive on routine, getting back into a structured rhythm might feel comforting.
Reduced Social Contact
The holidays are often filled with social gatherings, but January can feel isolating as calendars clear out. Introverts may welcome the quieter season, but for others, the change can feel lonely.
Weather and Lack of Sunlight
Shorter days, cold weather, and less sunlight can sap energy and motivation. Without the holiday lights and festivities, winter gloom can set in.
A Lack of Milestones or Celebrations
For those who love the excitement of holiday festivities, January might feel empty without big events to anticipate. For some, the pressure of the holiday season is what causes the stress and anticipation of a quieter month feels like a relief.
Post-Holiday Fallout
Financial stress from holiday spending or guilt over indulgences can create lingering anxiety.
How to Cope with Post-Holiday Anxiety and Stress
If the January blues have you feeling low, here are some strategies to help you reset and move forward:
Reestablish Routines
Lean into the comfort of structure. Start small and make routines manageable. Add a touch of joy to your day—whether it’s a favorite morning coffee, a short mindfulness exercise, or a book you look forward to reading at night.
Maintain Social Connections
Schedule time with friends or family, even if it’s just a quick phone call or a virtual movie night. Social connections can be as simple as reaching out via text or sharing a moment with a neighbor.
Get Outside (Even If It’s Cold)
Spending time outdoors can boost your mood, especially if you get natural light in the morning. Even a brief walk around the block can make a difference.
Plan Something to Look Forward To
Schedule small, enjoyable activities like a coffee date, a new hobby, or a day trip. Anticipating even minor events can break up the monotony and add excitement.
Practice Self-Compassion
Fluctuations in mood are normal. Instead of judging yourself, acknowledge your feelings and offer kindness to yourself. Journaling or mindfulness practices can help you process emotions and stay grounded.
Seek Professional Support
If feelings of sadness, hopelessness, or anxiety persist, consider reaching out to a therapist for guidance and support.
A Year-Round Opportunity
These strategies aren’t just for January—they’re tools for resilience throughout the year. If you’re feeling stuck, use this time as an opportunity to reset, reflect, and refocus on your well-being.
While Blue Monday might not be grounded in science, the emotional challenges of this season are valid. By taking small, intentional steps, you can improve your mood, build resilience, and navigate this tough time with grace and strength.
If you’re unsure whether you’re experiencing a seasonal slump or something more persistent, I’m here to help. Feel free to reach out if you’d like support on your journey toward greater well-being.
Summary / TL;DR
Feeling low after the holidays is common. This article explores why January feels heavier and offers strategies to manage seasonal stress, from reestablishing routines to practicing self-compassion. If post-holiday anxiety is impacting your daily life, anxiety management therapy can help you find relief and clarity.
