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Each year, usually on the third Monday in January, the internet goes abuzz with warnings about the dreaded “Blue Monday,” the so-called most depressing day of the year. Where did the concept of Blue Monday originate, and is it a real phenomenon?
A quick internet search will reveal that the third Monday of January is supposedly Blue Monday, the worst day of the year, when doom and gloom govern the general mood.
You may find social media influencers offering advice on how to get through this “most depressing day of the year” and awareness day calendars listing it as a key date “observed in January.”
There is no doubt that Blue Monday has become embedded into the popular consciousness as a kind of “bump” or “pothole” in the new road laid in front of us each year.
But is the third Monday of January truly the gloomiest day of the year or is it just another gimmick meant to scare us and prompt us into action?
Who coined the notion of “Blue Monday” as we think of it today? How did they land on a date in January, and is there any truth behind the implications?
Blue Monday: A forgotten marketing campaign
The concept of “Blue Monday” originated with psychologist Cliff Arnall in 2005, when he devised the notion as part of a marketing campaign for the now-defunct travel company Sky Travel.
In order to determine which day in January Blue Monday would fall on each year, Arnall came up with a complex formula that takes into account a variety of factors, including: weather, level of debt, monthly salary, time elapsed since Christmas, how long a person has failed to keep their New Year’s resolutions, motivational levels, and need to take action.
Blue Monday does not fall on the same date each year, but it has to be a Monday in January (of course), and it is usually the third Monday of the month.
The premise is that the gloomiest day of the year would be marked by bad weather, guilt over not being able to keep up with the goals set for the year, money worries, and the contrast between the recent holiday cheer and the harsh return to mundane reality.
While all of these variables may seem like valid factors when it comes to calculating the worst day of the year, these variables are, in fact, impossible to determine, making the equation utterly unscientific.
There is no way to measure “time since failure to keep New Year’s resolution” for every single person on the planet, and January weather is vastly different among countries and continents.
“Population-level research does not support the idea of a single ‘most depressing’ day,” Dimitrios Paschos, MD, a consultant psychiatrist at Re:Cognition Health, told Medical News Today. “Large studies suggest mental wellbeing fluctuates across the week, often dipping mid-week rather than on Mondays.”
A stubborn myth taking on a life of its own
Since its creation, Blue Monday appears to have taken on a life of its own, as people have begun to anticipate its advent every January.
While the initiative behind the Blue Monday myth may have been essentially well-intentioned, aiming to prompt people into positive action, anticipating a day associated with low moods can also have unintended consequences.
Mental health experts warn that individuals who are already facing depression or anxiety may find their symptoms exacerbated by constant references to, and warnings about, this allegedly grim date.
“While often presented light-heartedly, the narrative [of Blue Monday] can have unintended psychological effects- particularly for people living with anxiety or depression,” Paschos told us.
“When distress is framed as inevitable on a specific day, it can quietly undermine a person’s sense of control,” he explained. “For individuals already struggling, being told that a certain day is ‘the worst of the year’ can reinforce feelings of hopelessness rather than easing them.”
“This framing may strengthen unhelpful thinking patterns such as catastrophizing or emotional forecasting — the assumption that because someone is feeling low now it means things will not improve. Over time, this can reduce agency and make people less likely to engage in small, protective behaviours that support wellbeing.”
— Dimitrios Paschos, MD
A self-fulfilling prophecy?
Even for people who do not have a diagnosis for a mental health condition, Blue Monday could end up becoming a self-fulfilling prophecy.
“Expectations strongly shape emotional experience,” said Paschos. “When people anticipate feeling low on a particular day, they may unconsciously scan for evidence that confirms this belief.”
He warned that, in these circumstances, “normal fluctuations in mood, small reductions in energy or motivation can then feel more significant or alarming than they are.”
“Psychologists describe this process as confirmation bias,” he explained. “It can lead people to withdraw from behaviours that normally help, such as socialising, exercising, or maintaining routines which can, in turn, deepen low mood. In other words, if people expect a bad day, they are more likely to experience one.”
However, Blue Monday also provides an opportunity for positive, open discussions about mental health, as long as everyone is clear that there is no such thing as a guaranteed day of doom and gloom per year.
Is there any truth to the notion at all?
After all, there may be some truth to the notion that January can predispose some of us to feeling down and drained.
While the month heralds a new beginning and new opportunities for change, many people use the motivation of their New Year’s resolutions to adopt healthier habits by delving into initiatives such as Dry January or Veganuary; some may indeed feel like January poses some challenges.
“January is associated with several stressors that can affect mood, including reduced daylight, disrupted routines, financial pressures after the holidays, and the emotional comedown following a socially intense period,” said Paschos.
“For some people, particularly those with seasonal affective symptoms, lower light exposure can influence sleep, energy, and mood,” he noted.
However, said Paschos, “some people experience relief and enjoy renewed structure once the [winter] holidays end.”
“Emotionally, the month tends to amplify whatever psychological state someone is already in, rather than imposing a shared negative experience,” he added. “January doesn’t create distress — it often magnifies what’s already there.”
What you can do to counteract the post-holiday slump: Expert tips
So what if the end of the winter holidays and the return to the daily grind do start to get to us in January, or we are simply impacted by the combination of cold weather, short days, and financial pressures?
The main thing is to identify exactly what is affecting our mental health and address those factors, according to the mental health expert.
“Rather than focusing on the calendar, mental health care is more effective when it targets modifiable factors,” Paschos emphasized.
“Re-establishing regular sleep, meals, and daily activity helps stabilise mood-regulating systems in the brain. Small, achievable goals are more protective than dramatic New Year resolutions, which can increase shame if they fail,” he advised.
Paschos further outlined the importance of seeking human connection and continuing to foster nourishing relationships in the New Year. He also stressed that physical activity, healthy meals, and sleep can all influence mental health:
“Social connection — even brief, low-pressure contact — remains one of the strongest protective factors against low mood. Spending time outdoors supports circadian rhythms, while laughter can reduce stress hormones and interrupt rumination. There is no need to [further] emphasize the protective role of adequate sleep, regular exercise and paying attention to nutrition.”
— Dimitrios Paschos, MD
“The most helpful response to January distress is not a label, but compassionate self-care and practical support to others,” said Paschos. “Letting go of the Blue Monday myth allows space for a more realistic, compassionate understanding of how people actually feel.”
