Blue Monday Myths (And How to Combat the SAD)
Have you heard of “Blue Monday?” No, I’m not talking about the 1983 post punk, new wave hit by New Order, although it is catchy.
Originally developed by psychologist Cliff Arnall as a marketing scheme to encourage folks to book air travel to tropical locales, “Blue Monday” referred to the third Monday in January where a combination of seasonal factors supposedly make it the worst day of the year for depression. The (debunked) theory claimed that a combination of emotional Christmas comedown, post-holiday debt, cold weather and failed or forgotten New Years’s resolutions, combined with the classic ennui of Mondays (a la Garfield ), make this mid January time simply unbearable for those prone to depression.
If you struggle with depression, you know that one day does not not necessarily make it better or worse. Arnall’s theory lacked measurable evidence, and mental health professionals and advocates argued that trivialized the serious impacts of depression and seasonal affective disorder (SAD).
And yes, while taking a tropical vacation could help you beat the mid winter doldrums, here are some more practical tips to help manage SAD.
Light Therapy
One main cause of SAD is lack of consistent exposure to sunlight. Many sources suggest that using “light therapy” or a special light source that mimics the sensation and benefits of natural light at 10,000 lux for a half hour a day can help. Taking advantage of brief periods of sunlight by walking outside also showed benefits for managing SAD.
Get Moving!
Speaking of walks, we know the benefits of exercise for alleviating depression and anxiety symptoms, lowering blood pressure and helping to regulate negative emotions. While exercise alone is not a panacea for depression, it can help when combined with other suggested techniques. You might try some low impact yoga moves or throwing an impromptu dance party to get your body moving mindfully.
Keep Your Sleep Schedule
Since SAD may increase feelings of daytime drowsiness, it can be even more crucial to maintain a regular sleep schedule. According to research, people with SAD sleep two hours longer or more per night in the winter compared with the summer. These extra zzzz’s can throw off your circadian rhythm even more, so try to stick to your usual wake up time. If you must nap during the day, be mindful of the time you spend sleeping and try to limit it to 20 minutes to avoid night time sleep difficulties.
Adjust Expectations
I talk about the concept of “toxic productivity” with clients often, especially since the pandemic has thrown us into a new paradigm of defining ourselves in relation to our work. If you are struggling with SAD, it may be helpful to take a mental step back and assess what you are accomplishing. If you are used to over-achieving, a seasonal shift may be an opportunity to reset and consider some changes that can help make work feel more manageable. This may include a mindset shift also: even if you don’t check off everything on your to-do list, can what you did accomplish -even if that is waking up and doing some form of self-care-be good enough? (In case you are wondering, my default therapist answer is yes, it must be.) Considering that most mammals practice some type of hibernation, doesn’t it make sense that our bodies would feel a natural inclination to do less during the darker winter months also? Cut yourself some slack, do what you can and know that help is available if you need it.
Happy hibernating, y’all!
