Marked by grey skies, short days and long nights, January is known for being a bleak month. The third Monday of January in particular has a bad reputation. Referred to in popular culture as Blue Monday, it’s alleged to be the most depressing day of the year. But is there any scientific basis for such a claim?
Catherine Sabiston, a professor in the Faculty of Kinesiology and Physical Education (KPE) at the University of Toronto, debunks the myth of Blue Monday and warns about the very real effects of Seasonal Affective Disorder (SAD), suggesting lifestyle changes to help us deal with it. Sabiston is the Canada Research Chair in physical activity and mental health and director of KPE’s Mental Health and Physical Activity Research Centre (MPARC).
Is there any scientific basis for why the third Monday in January – dubbed Blue Monday – is deemed to be the most depressing day of the year?
There is actually no scientific foundation to Blue Monday. The origin of the term was from a vacation company wanting to get people thinking about taking a trip during the long dark days of winter. The idea that January is usually a colder, darker month (in the Western Hemisphere) does link to the catch-phrase of "the blues". Additionally, people are still feeling the effects of holiday lifestyle changes such as eating, sleeping and exercising differently. Also, many people tend to be failing New Year’s Resolutions within three weeks of setting them so feeling more negatively about their actions. Finally, many people dislike Monday as a day within the week. So, it is a combination of many factors that culminate into Blue Monday being a reasonable label for the day, but one unfounded scientifically.
How real is Seasonal Affective Disorder (SAD)? Is that just a clinical term for winter Blues?
SAD is very real and should not be confused with the winter blues. The symptoms that are experienced with SAD (depression, plus social, sleep and lifestyle impacts) are associated with the shorter daytime hours and not to a specific time of year or the weather per se. It is estimated that 15 per cent of Canadians will report at least mild symptoms of SAD in their lifetime and 2-3 per cent of Canadians will experience severe SAD. Given Canada's geography, we are at heightened risk for SAD because of the decrease in daylight that occur during the winter months.
What are some common symptoms of SAD?
The symptoms of SAD are generally described as depression symptoms plus symptoms related to changes in sleep (more than usual), overeating with particular cravings for high calorie and low nutritional value foods, and social isolation or withdrawing from social contexts, including physical activity. Reductions in physical activity and movement are also common during the shorter natural light and colder days. Depression symptoms can vary, but may include:
• Persistent sad, anxious, or "blah" mood most of the day, nearly every day, for at least two weeks
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration or restlessness
• Feelings of guilt, worthlessness or helplessness
• Loss of interest or pleasure in hobbies and activities (most things)
• Decreased energy, fatigue or feeling slowed down
• Difficulty concentrating, remembering or making decisions
• Physical aches or pains, headaches or cramps that have no underlying cause or treatment
What is it about winter that affects our mood?
As it relates to SAD, it is primarily the shorter days with natural light. There is also a circadian misalignment – the difference between a person's natural internal clock and "required" or mandated work and sleep/wake schedule - and this misalignment increases negative mood and is associated with mental illness symptoms, as well as various other illnesses such as cardiovascular disease, diabetes, stroke and cancer.
What are some lifestyle changes that we can make to help us cope with the winter Blues?
Of course, the main suggestion is to move! Finding ways to be active in spite of daylight and weather. Find enjoyable ways of movement with flexibility and self-compassion. Movement does not need to include traditional forms of exercise. There is a relatively new to Canada initiative called RED January that suggests Rising Every Day for mental health. This kind of initiative highlights the importance of movement for mental health.
Read more on how exercise and the simple act of moving your body can improve mental health.
How does the MoveU.HappyU program help U of T students balance their physical and mental health?
The MoveU.HappyU program offers students physical activity training and behavioural coaching focused on building skills for effective stress management and lifestyle. The program helps to support students' competence and autonomy that transcends physical activity and mental health and impacts quality of life, academic successes, and the social climate.