They call it “Blue Monday,” and if you’re wondering how to beat Blue Monday—the so-called gloomiest day of the year—read on.
Between the icy weather, the credit card bill that refuses to disappear, and the sting of New Year’s resolutions gone AWOL, it’s no wonder we’re all feeling a tad down in the dumps.
But before you barricade yourself indoors until spring, allow me to share a few practical (and pleasantly doable) ways to bring a little sunshine back into these wintry days.
1. Eat a Rainbow
Yes, yes, we all know we should eat our greens—only I’m suggesting you go beyond green and aim for an entire edible rainbow. Food doesn’t merely power your body; the nutrients inside also keep your noggin firing on all cylinders.
Whether you’re munching on vibrant peppers, broccoli, carrots, or adding a crunchy side salad to lunch, variety is the spice of life (and the path to feeling human again).
2. Light Therapy
When daylight hours take a nosedive, our mood often follows suit. Natural light supports our internal body clock, plus it helps with serotonin production—the brain’s equivalent of a cheering section.
Even 15 minutes outside on a lunch break can do wonders. If that’s not feasible, consider a light therapy box for a dash of faux daylight, or try a sunrise alarm clock to gently wake you without scaring the daylights out of you.
3. Vitamin D
Many folks with the winter blues have something in common: low vitamin D levels. Your skin typically makes this “sunshine vitamin” when it’s exposed to UV rays, but those rays are somewhat missing in action from October to April (especially in the UK).
Since our diet alone rarely does the trick, topping up with a vitamin D supplement can help boost mood and keep that pesky Seasonal Affective Disorder at bay.
4. Exercise
There’s no denying that when you’re feeling down, the couch has this magnetic pull. But if you’re serious about how to beat Blue Monday, exercise is a must.
Aerobic workouts—running, brisk walking, dancing like nobody’s watching—are especially effective.
Throw on your trainers, step outside (yes, even if it’s cold), and let those endorphins remind you there’s life beyond blankets.
If you’re stuck for ideas, apps like Freeletics can deliver on-the-spot fitness plans tailor-made for your goals and abilities.
5. Make Lasting Lifestyle Changes
Fighting the winter blahs isn’t just about getting your heart pumping; it’s also about building up that mental muscle.
Freeletics Mindset offers personalised coaching to help you form new habits and maintain them long after January is a distant memory.
Their audio courses cover everything from stress reduction to sleep improvement—so you can stop just surviving and start thriving, even when the days are dark and short.
6. Boost Tryptophan Intake
Consider tryptophan the MVP of amino acids, since it’s the building block of serotonin (your happy hormone). Turkey, beef, bananas, beans, cottage cheese, nuts, and seeds all deliver a healthy dose.
Keep in mind: only a small fraction of dietary tryptophan converts into serotonin, and stress can reduce that amount even more. So stock up on these foods for a little extra help in the happiness department.
7. Listen to Your Body
Finally, let’s remember there’s no shame in occasionally dialling back your social calendar. Yes, connecting with friends and strolling outside are powerful mood boosters—but if your body’s crying out for a breather, it might be wise to give yourself one.
Honour what you need, rather than forcing yourself to plough through every hour like a hero on autopilot.
So there you have it—you’re no longer stuck wondering how to beat Blue Monday. Add a little colour to your plate, spend more time in whatever light you can get, give your vitamin D a helping hand, and move that body.
Most importantly, don’t forget to show yourself some kindness this season. It may be the “most depressing day of the year,” but you have more power than you realize to make it a pretty bright one.