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Blue Monday: Understanding Seasonal Affective Disorder (SAD)

Coined as “Blue Monday,” the third Monday of January—this year, January 20, 2025—has gained notoriety as the “most depressing day of the year.” 

But what exactly is Blue Monday? And how might it connect to mental health or Seasonal Affective Disorder (SAD)?

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As the holidays fade into memory and January’s dark, cold days settle in, many of us may feel a bit of a slump. For some, this time of year brings more than just a passing feeling of melancholy.  

Coined as “Blue Monday,” the third Monday of January—this year, January 20, 2025—has gained notoriety as the “most depressing day of the year.” 

But what exactly is Blue Monday? And how might it connect to mental health or Seasonal Affective Disorder (SAD)? 

The History of Blue Monday 

The concept of Blue Monday was first introduced in 2005 by a travel company’s marketing campaign. Using a somewhat dubious formula, it factored in variables like post-holiday debt, dark days, failed resolutions, and general low motivation to peg this specific day as particularly bleak. While the science behind Blue Monday is questionable, the feelings it reflects, such as disappointment, stress, and seasonal sadness, can be very real. 

Seasonal Affective Disorder:
More than the Winter Blues 

Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, most commonly in winter. Symptoms of SAD can include low energy, oversleeping, changes in appetite, difficulty concentrating, and feelings of hopelessness, worthlessness, irritability, or sadness. For many, the lack of sunlight and shorter days disrupt circadian rhythms and reduce serotonin levels, contributing to these feelings. 

Research from the Centre for Addiction and Mental Health (CAMH) shows that around 60% of people in Canada experience “the winter blues,” with some developing SAD. It’s important to note, however, that experiencing the winter blues doesn’t mean there’s something “wrong” with you. Feeling lower energy or less motivation during this season is a normal response to the changes in light and temperature. In fact, this experience aligns with the natural rhythm of winter—a time when nature slows down, rests, and prepares for renewal. Just as trees shed their leaves and animals hibernate, humans often feel a pull to conserve energy and turn inward during winter. 

Distinguishing SAD from the Winter Blues 
  • Duration and severity: The key difference is the intensity and duration of symptoms. The winter blues are typically mild and temporary, while SAD symptoms last for weeks or months and can significantly interfere with daily functioning. 
  • Impact on daily life: While it’s common to feel a bit down or less motivated during the winter months, SAD can make it difficult to carry out regular tasks, maintain relationships, enjoy activities that once brought you joy, or even get out of bed. 
  • Reoccurrence: SAD often follows a seasonal pattern, beginning in the fall and continuing into the winter. It typically recurs each year, lasting several months and usually subsiding in the spring or summer. In contrast, the winter blues are often linked to specific events or stressors (such as the holidays or reminders of absent loved ones) and tend to resolve within a relatively short period of time. 

If you’re experiencing symptoms of SAD, it’s important to remember that you’re not alone, and there is support available. SAD can affect up to 2-3% of Canadians, with symptoms starting in the fall and continuing into winter. 

Taking care of yourself during this season 

While Blue Monday is a symbolic day, it serves as a reminder to prioritize mental health during the winter months. Here are some practical ways to care for yourself: 

  1. Let in the light: Spend time outside during daylight hours, even on cloudy days, or sit near a window to soak in as much natural light as possible. Try arranging your space to maximize sunlight exposure, and keep curtains open during the day. 
  1. Move your body: Regular physical activity, even gentle movement like walking or yoga, can boost mood and energy levels. Physical activity reduces stress hormones like cortisol and adrenaline, while increasing feel-good chemicals like dopamine and serotonin.  
  1. Stay connected: Reach out to friends, family, or support networks. Social connection is a powerful antidote to feelings of isolation. 
  1. Practice self-compassion: It’s okay to feel unmotivated or sad. Allow yourself to feel these emotions without judgment. 
  1. Seek professional support: If feelings of sadness or hopelessness persist, reach out to a mental health professional for guidance and support. 
Embracing the New Year:
It’s okay to take it slow 

The new year often comes with societal pressure to set ambitious goals and hit the ground running. But it’s okay if you’re not feeling ready to tackle big changes. Start with small, realistic goals that align with where you are mentally and emotionally. Small, consistent actions can lead to meaningful progress and help reduce the overwhelm of larger resolutions. 

Recognizing the slower, quieter energy of winter can also help you feel more aligned with the season. Use this time to reflect, rest, and nurture yourself as you prepare for brighter days ahead. 

How CMHA NWV can support you 

At CMHA North and West Vancouver, we understand the challenges this time of year can bring. Our Peer Assisted Care Team (PACT) is here to provide compassionate, trauma-informed mental health support to individuals in distress. Whether it’s through in-person connections or virtual support, PACT is a mobile team dedicated to helping community members navigate difficult moments. 

Additionally, our low-cost Counselling program offer a safe space to explore your feelings and develop strategies for managing mental health challenges. These services are accessible to everyone over the age of 18, and no clinical referral is required. 

As part of our commitment to raising awareness around mental health, we are also hosting the Push-Up Challenge to raise awareness about suicide prevention. We’re aiming to complete 2,000 push-ups over 18 days, each push-up representing a life lost to suicide. This challenge not only brings attention to the importance of mental health but also encourages a sense of community and collective action. It’s also a great way to join like-minded folks in the community for a worthy cause. If you’d like to get involved or learn more, please visit this link, click register, and join our team, [insert title of our team here]. The challenge begins on February 11, 2025.  

If you or someone you know could benefit from our programs, please don’t hesitate to reach out. We’re here to walk alongside you through the darker days and beyond. 

You are not alone 

Blue Monday may highlight the challenges of winter, but it’s also an opportunity to shine a light on mental health and the importance of seeking help when needed. Whether you’re feeling weighed down by the season, struggling with SAD, or simply navigating the pressures of the new year, remember that support is available, and brighter days are ahead. 

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