The festive season is over, we’re currently in a UK lockdown, summer holidays seem like a world away and it’s all a bit uncertain about what 2021 will have in store for us.
Blue Monday – also known as the most depressing day of the year – is today. Coined by psychologist Cliff Arnall in 2004, it falls on the third Monday in January every year.
Whether you’re a believer in Blue Monday or a naysayer, we can all beat the blues this January.
Here’s our top tips for beating the blues
Focus on what you can control
If you’re feeling anxious or stressed it’s important to focus on what you can control. For example; instead of worrying about Covid-19, the risk to you and your loved ones and what the future may hold, focus on what you can control right now which is following government guidelines including social distancing, wearing of masks and sanitising your hands regularly – Hands, Face, Space. By doing these things you know you’ve done all you can to keep yourself and others safe and well; park the rest for now, you’re doing great!
Make it manageable
Too many of us fall into the trap each year by setting ourselves goals with no clear pathway to achieving them – “I’m going to get fitter”, “I’m going to advance in my career”, “I’m going to eat healthily” are all common examples. Make your goals manageable by including direction on how you’re going to achieve them. For example; “I’m going to get fitter by running twice a week” is a much better measurable goal compared to “I’m going to get fitter”. If you’re new year’s resolutions have fallen by the wayside slightly, that’s okay; you’ve still got the whole year ahead of you! Try to make your goals more specific and carve out how you’re going to achieve them.
Acknowledge your feelings
We’ve all been through a lot since the pandemic began in 2020 and we’ve all felt highs and lows at different times, for different reasons. Don’t mask how you feel; it’s important you express your feelings but don’t dwell on them. If you’re feeling low or angry, feel those things for half a day, a day, whatever it takes, but move forward from it by thinking about the things you can do to change the way you feel. Treat each day as a new day with new opportunity.
Make some (realistic) plans
It feels a bit silly to advise making plans (especially when so many of our plans have been postponed recently) but having something to look forward to is so important for our mindset and motivation. Plan for what you can do now whether it’s a local walk somewhere new, or reading a book or exercising. Of course, you can also make bigger plans too, a holiday in 2021 (yes, please!) but keep your mind open to potential changes to minimise any disappointment!
Turn ‘I didn’t’ into ‘I did’
When we’re feeling a bit blue it’s easy to focus on the negatives and all the things we didn’t do. Instead of dwelling on things we can’t change, focus on all the amazing things you did do. Dedicate 10 minutes or more just to cast your mind back over the last 12 months and focus on the “I did’s” – for example: I did juggle home learning and working from home successfully (albeit a bit fraught!), I did improve my fitness by being proactive and running regularly, I did dedicate time to my family and friends so we could all feel connected (even remotely), I did volunteer and help others in need, I did look after myself and others around me … the list goes on. Have a go, we promise you’ll feel energised and ready to start thinking about your next challenge!
Ask for support, if you want it
We all need a helping hand sometimes but asking for it can be the hardest part. If you’re struggling or feel like you could benefit from speaking to someone about how you feel, be brave and take the first step. Once you’ve done it not only will you have a support network, you’ll likely have completed the hardest task on your journey to feeling better. Here’s a full list of support available to you.
Share, share, share!
Keep sharing your goals and your successes with others! During a time when we can all feel isolated it’s important we make an effort to stay connected and support one another. Share what your goals are for 2021, and what you’re proud of achieving so far – you could inspire others (another great success for you to add to your list!)
What are your top tips for beating the blues?
Share them in the comments box below