Don’t be blue this Monday

The third Monday of January has been awarded the gloomy title ‘Blue Monday’ due to a combination of post-Christmas blues, cold dark nights and the arrival of unpaid credit card bills.

However, there are a few things you can do to keep yourself in a positive mind-set and beat the blues…

Take care of you.

A daily 15 minute routine has been proven to benefit physical and mental health and improve your overall mood. The routine involves 5 minutes each of exercise, meditation and journaling.

“Exercise makes you feel good because it releases endorphins and serotonin that improve your mood,” explains Adrian Joseph, Qualifications Developer, who’s currently working towards becoming a Personal Trainer. “If you exercise regularly it can reduce stress and symptoms of mental health conditions like depression and anxiety.”

“The meditation element is thought to work due to its effects on the sympathetic nervous system which increases heart rate, breathing, and blood pressure during times of stress. Then journaling is about simply writing down your thoughts and feelings to understand them more clearly. This can really help you gain control of your emotions and improve your mental health,” he said. “I’ve been doing this routine myself and I find it really helps.”

Take care of others.

There’s a growing body of research that links unselfish behaviour with improved health and a greater sense of wellbeing. This could be by simply offering a genuine compliment, making a contribution to charity or checking in on friends and family.


When you smile, you release a cascade of feel-good chemicals in your brain. Your body relaxes, and blood pressure may be lowered. Smiling is contagious, too, so if you smile at others you’ll help them feel better as well.