Blue Monday falls on January 15th this year, and some say it may be the most depressing day of the year.
Although there is no science to support this day being the most depressing day of the year, most experts believe that many people's mental health is affected during the winter months due to a variety of reasons such as vacation claims and lack of sunlight. We believe that this may pose challenges.
Dr. Michael Mack, a psychiatrist and sleep specialist at CAMH, said the term Blue Monday was actually first coined by a travel company.
“Blue Monday is actually a marketing strategy invented by British travel companies to encourage more travel,” Dr Mack said.
But what people feel is not that far off. “What they were right about is the fact that it's so dark and gloomy outside this time of year, during the winter months, especially in January. By not being exposed to natural sunlight, we're probably feeling a little more gloomy, a little more depressed. I feel a little less happy than usual.
Dr. Mack said this could affect up to 30 per cent of Canadians, especially since there have been many cloudy days so far this winter. He will tell you how to fight those depressing feelings.
“A great tip for anyone looking to overcome Blue Monday and stay happy during this gloomy time is to soak up the bright light of nature,” Dr. Mack said.
This means turning on all the lights in your house. If that's not enough, invest in seasonal affective disorder lighting with a minimum brightness of 10,000 lux.
“If you expose yourself to that kind of light for 30 minutes in the morning a day, you'll feel much better,” Dr. Mack said.
Asked about taking vitamin D supplements, Dr. Mack said that while they may be helpful if you are deficient in vitamin D, “There is no evidence that taking vitamin D will make you feel better during the winter.'' . The key here is light exposure.”
Sleep expert Dr. Mack said sleep deprivation can also worsen the effects of seasonal affective disorder.
“There's a two-way relationship between sleep and mood. If you're in a bad mood, you'll sleep bad, and vice versa.
Sleeping is like being in a bad mood. ”
Exposure to bright light also helps with this.
“Bright light exposure, especially on winter mornings, may help stabilize your body clock, help you sleep better, and improve your overall mood.”
Dr. Mack said he practices what he preaches to feel better during the winter.
“When I wake up in the morning. All the lights are on. I have a sad lamp in my house to help me get through this gloomy winter,” Dr. Mack said. “What I like to do is stick to a regular schedule of waking up at the same time every day and going to bed when I feel sleepy. These tips will help me stay happy during these gloomy winter months.”
He added that this year has been a difficult time for everyone, so it's helpful to recognize that it's important to reach out to friends and family.
“Reaching out to friends and family is a great way to keep yourself in good spirits, but it's also a good way to keep each other up. Whether your friends and family are doing well, whether they're suffering from seasonal depression, etc. This is a great opportunity to ask if you are and offer your support.”
If you need some help, CAMH has created a Blue Monday guide. We provide more resources and tips.
