The Worst Day of the Year—Blue Monday

In 2005, a British travel company determined that the “worst day of the year” in the Northern hemisphere was “Blue Monday,” or the third (in our case fourth) Monday in January. This made-up day was identified by an equally made-up equation that included variables like weather, the amount of post-holiday debt, and length of time since giving up on New Year’s resolutions. 

Although the idea of “Blue Monday” hasn’t caught on in the United States, no one can deny that it is easy for irritation to take hold and moods to slump during the cold, gray slog of January. 

“Blue Monday” vs. Seasonal Affective Disorder (SAD) 

Many people casually blame “Seasonal Affective Disorder” to explain their feelings at this time of year. However, Seasonal Affective Disorder (SAD) is a specific form of depression that affects people about the same time each year over the course of several years.  

According to the American Psychiatric Association, SAD affects about 1 in 20 people in the U.S. and can last up to five months. It usually begins in the late fall and lasts until spring is well underway. 

In the Kansas City area, SAD can start in October or November and last until March or April—much longer than the January slump that includes “Blue Monday.” SAD can also be much more severe.

However, treatments for SAD and the January slump include some of the same things: 

• Light therapy using a specialized light therapy box for 20 minutes a day, usually in the morning 

• Access to sunlight during the day, either by sitting by a window or getting outside while the sun is out 

• Taking care of the physical self, including getting enough exercise and eating nutritious food 

• Maintaining social contacts 

• Identifying enjoyable things about this time of year to help shift focus from negative to positive 
  

When to Seek Help 

Whether you are experiencing a temporary slump or recurrent SAD, if you experience five or more of the following symptoms, most days of the week, for two weeks or longer, it is time to get help. 

• Trouble concentrating, remembering details, and making decisions 

• Feelings of guilt, worthlessness, and helplessness 

• Pessimism and hopelessness 

• Insomnia, early-morning wakefulness, or sleeping too much 

• Irritability and restlessness 

• Loss of interest in activities  

• Overeating, or appetite loss 

• Aches, pains, headaches, or cramps that won't go away 

• Persistent sad, anxious, or "empty" feelings 

• Thoughts of suicide or wanting to hurt yourself 
  

Your clinician will ask questions to help you identify whether you have Seasonal Affective Disorder, another kind of depression, or just need help getting past “Blue Monday.” No matter what the problem is, they will work with you to make “the worst day of the year” just like any other day. 

Whit Davison,
TLMSW

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