January can have a way of feeling heavier than other months. The holiday season is over, routines return, daylight feels scarce, and motivation can feel harder to come by. Conversations about the winter blues and “Blue Monday” may become more apparent during this time of year, and people may wonder if these terms connect with how they are feeling.

If you’ve noticed your mood dip in January, you’re not alone. This blog is here to unpack the meaning behind Blue Monday, why it can resonate with people, and how it connects with mental health.

What is Blue Monday?

Blue Monday is sometimes described as the “most depressing day of the year” or “the saddest day of the year.” It is usually the third Monday in January. The idea gained attention in the early 2000s through a marketing campaign that claimed to use a formula to explain why this specific date was so depressing. While the formula and concept don’t have scientific backing, the term stuck.

While Blue Monday is considered a myth from a scientific standpoint, the feelings people associate with it can feel very real. Some people may experience lower energy, sadness, loneliness, or emotional fatigue in January. The concept continues to show up in conversations, online, and on social media because it can give language to something that people may feel during winter.

Why is January so depressing?

January can involve several emotional and environmental shifts. Some common contributors include:

  • Reduced daylight: Shorter days can disrupt circadian rhythms and affect energy levels and mood.
  • Post-holiday letdown: After weeks of anticipation, social gatherings, or time off from work or school, the return to normal routines may feel abrupt.
  • Financial stress: Holiday spending, end-of-the-year expenses, and buyer’s remorse can weigh heavily.
  • Pressure to reset: New Year’s resolutions and messaging around self-improvement can create unrealistic expectations.
  • Cold weather and isolation: Less time outdoors and fewer social interactions can increase feelings of loneliness.

These factors can contribute to what some people call “January depression.” While not a clinical term, it can capture the emotional experience that people may have during this time.

It’s also common to hear about seasonal affective disorder (SAD), or seasonal depression, during the winter months. According to the American Psychiatric Association, seasonal affective disorder is a form of depression that follows a seasonal pattern, most often beginning in fall or winter.

Signs you may be experiencing the winter blues

The winter blues can look different from person to person, but some signs can be more common. Signs of the winter blues include:

  • Low mood or sadness
  • Difficulty concentrating
  • Feeling mentally foggy
  • Changes in sleep patterns
  • Low motivation
  • Increased irritability or emotional sensitivity
  • Pulling back from activities that usually feel enjoyable

Noticing these signs can be a first step in understanding your mental health more clearly.

How to cope with the winter blues

When the days feel shorter and temperatures drop, coping strategies may look different than they do during the warmer months. Some people find comfort in small, grounding shifts that fit winter’s slower pace.

Some ideas that people may find supportive during the winter months include:

  • Creating a “soft start” to your day: Using warm lighting, a favorite mug, or a gentle morning playlist in the morning can make dark winter mornings feel less abrupt and more enjoyable.
  • Designating a cozy anchor activity: Choosing one comforting activity, such as reading a favorite genre, doing a puzzle, or journaling, can give your evenings something to look forward to.
  • Leaning into sensory warmth: Heated blankets, warm showers, fuzzy socks, or aromatherapy with comforting scents may help you feel better during the colder months.
  • Reframing movement as comfort: Stretching or slow yoga may help release tension without the pressure of working out during the winter.
  • Making time for connections: Short check-ins with a friend or getting together for a quick coffee chat may help counter feelings of loneliness.
  • Adjusting expectations for winter energy: Letting winter be a slower season, rather than fighting it, may help reduce self-criticism and burnout.
  • Exploring therapy for seasonal support: Some people find therapy especially helpful in the winter as a consistent, supportive space to talk through emotions, patterns, or feelings that may surface during the colder months.

These coping strategies can be viewed as ways that may add warmth, gentleness, and compassion to a season that can feel challenging.

Benefits of therapy during the winter months

Winter can feel quiet in a way that can be comforting for some and lonely for others. When you’re indoors more often and social interaction decreases, thoughts and emotions may feel louder or harder to sort through on your own.

Therapy can offer:

  • A dedicated space to talk: Having someone to talk to regularly may help ease feelings of loneliness, especially when winter can limit social contact.
  • Emotional validation: A licensed therapist can help you make sense of what you’re feeling.
  • Support from a licensed mental health professional: Therapists can help people explore thoughts and emotions safely, thoughtfully, and at their own pace.
  • Personalized coping strategies: Therapy can help you identify tools that fit your life, energy level, and emotional needs.
  • Continuity during a fluctuating season: Regular therapy sessions can provide structure and consistency when routines feel disrupted by weather, holidays, or seasonal changes.

For some people, therapy isn’t about “fixing” winter; it can be about feeling less alone in it and learning how to navigate it with more clarity and care.

Therapeutic approaches that can help with the winter blues

Different therapy approaches can support people in different ways during the winter. A licensed therapist can help determine what fits best, but commonly used approaches include:

  • Cognitive Behavioral Therapy (CBT): CBT can help people notice and gently challenge negative thought patterns that may intensify during the winter months, such as self-criticism or hopelessness.
  • Mindfulness-based therapy: This approach can encourage present-moment awareness, which can help people relate differently to uncomfortable emotions rather than feeling overwhelmed by them.
  • Interpersonal therapy (IPT): IPT can be helpful when winter loneliness, relationship changes, or reduced social contact are contributing to low mood.

Important considerations

It’s important to note that Blue Monday is a myth and not supported by scientific evidence. There is no single day that determines mental health or emotional well-being.

That said, the feelings people may associate with Blue Monday, such as low energy, sadness, or loneliness, can feel very real and challenging. Winter can bring a combination of environmental, social, and emotional factors that affect how people feel, even without a specific date causing them. Acknowledging these feelings without attaching them to a label or day can help keep the focus on care, understanding, and support.

Takeaway

Winter can be overwhelming and challenging for some. Short days, colder weather, and quieter routines can shift how we feel. Whether support comes from small moments of self-care, gentle routines, or talking with a therapist, what can matter most is what helps you feel a little less alone in the season you’re in.

If January feels heavier than expected, therapy can help. When you’re ready, you can explore therapists near you on findmytherapist.com and find support that meets you where you are.