Blue Monday may already be fading in memory but for many the seasonal doldrums do not loosen their grip on happiness until April.
It's a case of being struck by SAD or seasonal affective disorder, to give it its clinical name. Any seasonal sluggishness that reaches its pinnacle on a single day would seem a nonsensical simplification of the winter doldrums for SAD sufferers.
In fact, despite the numerous tabloid articles and online posts devoted to Blue Monday, 'the most depressing day of the year' tag is no more than a myth. The third Monday in January was selected due to its calendar distance from Christmas, money scarcity after the festive season, the likelihood of inclement winter weather and the fact that a majority of people don't like Mondays. The term Blue Monday was apparently concocted after the research was published by a psychologist commissioned by a travel company which sought to boost holiday bookings in mid to late January.
However, where there's smoke, there’s fire. Due to the general down in the dumps feelings winter can generate the Blue Monday myth has slotted in nicely with society's general outlook. That's because so many of people suffer from SAD which -, unfortunately for 7% of people in Ireland (according to the Health Service Executive) - is no such myth.
The condition, with its very apt acronym, is related to changes in the seasons which wreak havoc with the natural rhythm of our biological clocks.
Clinically it is usually diagnosed after at least two consecutive winters of unrelenting symptoms. Researchers have found that the most likely cause of SAD is the affect that the lack of daylight hours and sunlight in winter has on the hormones (melatonin and serotonin) in the part of the brain which controls mood, sleep and appetite.
That may explain why so many of us suffer in the long winter months from that mild sluggishness, a longing to stay beneath the covers and the insatiable craving for the foods we know we should be avoiding.
The bad news for us in Ireland is that the further away from the equator, the more prevalent the condition becomes.
However, when we get the feeling that we just can't wait for the winter to end - whether we suffer from clinically diagnosed SAD or feel just a little under the weather generally - there are simple steps to take in order to offset the winter doldrums.
Most notably these steps involve good nutrition, increased outdoor activity, social interaction and proper planning.
Eat well, feel well
Ditch the doughnuts! Foods that are high in starch and sugar may well be what you crave and can provide an instant buzz but they will make you feel more lethargic afterwards. Good quality fruits, vegetables and pulses which are high in vitamins and minerals, and foods which are good sources of proteins, complex carbs and healthy fats will boost energy levels, mood and overall wellbeing.
Exercise regularly to beat the blues
Whether walking, running, cycling, hopping, skipping or jumping - outdoor activity will lift even the lowest of winter moods.
Daylight exercise is preferable to allow your body to soak up some sunlight. If it's not possible to go outdoors then at least get active inside for a minimum of 20 minutes. The most important thing is to get moving on a regular basis.
It’s good to talk
Isolation is certainly not the answer when you’re feeling down. Make time to talk with family and friends. Avoid getting caught up in the work zone and spend some time on social interaction. It’s good to talk and it will give you a lift.
Plan for success
If winter really gets you down it can be beneficial to focus on the brighter months ahead. Set some goals for spring and summer and plan on how to achieve them. They may be family goals such as finding more time to spend with loved ones; life goals such as securing new employment or self-employment opportunities; or health and fitness goals such as completing a sporting challenge. Whatever you seek in life set clear objectives, work out how to achieve them and set about doing just that.
For more information on improving your nutrition, making more time for family life, changing your lifestyle or boosting general health and fitness simply get in touch.