Well, today is the day. It’s going to pop up on the news, you’re going to hear about it on the radio and you’ll see it all over social media. Today is the third Monday in January, which means that that today is Blue Monday.

We all know this day exists, but what is it really? Well, what if I told you it was actually a myth and that there was no scientific evidence suggesting today is actually the saddest day of the year. Let me break it down for you, as well as explain to you the real cause of those blues.

The Origin

The day was conceived by Cliff Arnall, psychologist, life coach and happiness consultant in 2005. Arnall claimed to have created an equation that allowed him to calculate what is now known as Blue Monday, or the saddest day of the year. Arnall’s equation used a combination of different situations including weather, debt, the length of time since Christmas and people’s motivation levels.

This picture displays the calculation that Arnall used to determine the saddest day of the year.

What Arnall didn’t tell people though, is that he actually created the pseduo-mathematical equation at the request of a British Travel agency, Sky Travel. Why? He claimed that the equation only applied to countries in the Northern Hemisphere meaning that to avoid it, all you have to do is travel down south.

You read that right, Arnall and Sky Travel created Blue Monday as a public relations stunt in the hope of making more money. With that said though, Arnall gave an interview in 2018 claiming his intentions were never to make the day sound so negative. Instead, he says he created the day to encourage people to take a positive outlook, viewing the opportunity to create new beginnings and make change.

The truth is though, there is not studies or evidence to suggest that one single day in the year is more depressing than the next. Many researchers actually claim that the equation is crazy, and that diagnosing depression from just a specific set of external factors would be impossible.

Where Do We Go From Here

With all of this said though, there is still a possible explanation on why you may be feeling depressed during this time of year.

Seasonal Depression

Seasonal Depression, also known as Seasonal Affective Disorder (SAD), is a mood disorder that impacts a person’s mood during the same time every year. Overall, the majority of individuals who deal with SAD feel the impact starting in the fall or winter with it ending in the spring or early summer. Many people are not aware that some individuals will deal with SAD during the warmer months though, often referred to as summer depression.

Cause & Facts

Let me break down what we know about SAD.

  • To this day we really don’t know the exact cause of the disorder. Many experts believe that its caused by a person’s hormones though, triggering attitude changes at certain times of year
  • Another speculation from experts is that SAD may be linked to people getting less sunlight during the fall and winter which leads to the brain producing less serotonin. Serotonin is a chemical produced by the brain that is linked to helping regulate mood.
  • SAD affects 1-2% of the population of Canada, but there is also a milder form of a winter blue that has been found to impact 15-20% of people
  • Statistics have found that SAD is more commonly diagnosed in women than men.
  • Most individuals dealing with the disorder will begin to feel it in their early adulthood.
  • Due to the cause of SAD being linked to a lack of needed sunlight, people who live in areas with sunlight year around are less likely to be diagnosed.

Signs & Symptoms

The signs for SAD resemble those of depression,

For those dealing with SAD during the winter, the signs and symptoms can include

  • Desire to be alone
  • Low self-esteem
  • Unexplained aches and paints
  • Having less energy
  • Fatigue
  • Changes in sleeping patterns
  • Difficulty concentrating
  • A greater appetite than normal
  • Weight Gain
  • Reduced Sex Drive
  • Less interest in doing activities that would normally bring joy

Diagnosis

Just like depression, Seasonal Affective Disorder is a condition that needs to be diagnosed by a medical professional. If someone is feeling some of the symptoms that I listed above, they should book an appointment to see a doctor so that they can get properly assessed.

Treatment

After seeing your doctor, they will be able to come up with an appropriate treatment plan. There are many different variables that will help a doctor to determine what the right path would be including the severity and other medical conditions a person may have. Let me break down some of the possibilities that a doctor may prescribe or suggest.

Please keep in mind, none one should be self-prescribing any of these treatments. Treatments are not a one size fits all, each treatment should be carefully considered and a medical professional should always be consulted and involved.

Medications
    Medication is one way that a doctor may recommend for treatment, both short term and long term. Studies have found that antidepressants are a beneficial way to help ease symptoms and help support individuals while they are seeking other forms of treatment. 
    For individuals who deal with SAS annually, doctors may recommend using the antidepressants before symptoms begin every year. This can help individuals get ahead of their symptoms, supporting them in maintaining their normal lifestyle.
Light Therapy
Light Therapy, also known as phototherapy, is a form of therapy that has been proven to help treat individuals with Seasonal Affective Disorder. It can also be used to treat jet lag, sleep disorders, as well as medical conditions like skin disorders.
Light therapy is conducted by having a person sit near a device known as a light therapy box, ensuring the light is directly entering the eyes but not looking directly into it. The box emits a bright light, a light that fakes the brain into believing it is being exposed to natural light. Light Therapy cannot cure SAD, or any other mood disorders for that matter, but it can help support an individual by supporting things such as an increase in energy. 
Psychotherapy
Psychotherapy, sometimes to referred to as talking therapy, is a range of different treatment that are used to help individuals dealing with mental health conditions/disorders and emotional difficulties. The overall goal of psychotherapy is enable individuals in understanding and dealing with their emotions and feelings. 
For individuals dealing with SAD, cognitive behavioural therapy is normally the form of psychotherapy that will be used. This form of therapy can enable the individuals in identifying and changing their negatives thoughts and actions, teach healthy coping mechanisms and teach stress management.

Supporting Yourself

If you believe you’re dealing with SAD, you definitely need to see a doctor. They are the only people that give you a proper assessment, diagnosis and treatment plan to get you feeling better. With this said, there are things you can do on your own to help aid and support yourself in dealing with SAD. Here are some activities that have been proven to positively support individuals who have Seasonal Affective Disorder.

RELAXATION TECHNIQUES

Individuals dealign with SAD are much more likely to become easily overwhelmed and stressed out. Taking part in activities that allow you to relax allow you to not only cope with the stress, but also gives you the power to feel in control of your life.

Relaxation techniques can include Tai Chi, Yoga and mediation. For a list of some other activities and techniques check out my latest post.

GET OUTSIDE

From what we do know about SAD, it is linked strongly to the lack of sunlight that we get during the winter. By getting outside on a frequent basis whether is a hike on a trail or playing in the snow with your child, soaking up some sunshine can definitely offer a support in helping lift your spirits.

EXERCISE

Seasonal Affective Disorder is very similar to depression, meaning that treatment is also quite similar. Just like in individuals that have normal depression, individuals dealing with SAD can benefit from staying active. If you have the ability, take part in physical activities outside during the winter. These activities can include hiking, snowshoeing, skiing, skating and snow boarding.

If getting outside isn’t possible, try to work out in a place where the sun is coming in or at least that is well lit. Exercise will not only help you cope with stress and feel more in control, but it can also help individuals dealing with weight gain as a result of their diagnosis.

STICK TO A SCHEDULE (THINK SLEEP)

One of the many side effects of SAD is individuals dealing with difficult sleeping. By having a regular schedule, studies have shown that individuals sleep patterns can maintain normal sleeping patterns or at least alleviate some of the sleep troubles they are experiencing.

To add, keeping a normal sleeping pattern will also help you keep normal eating habits as well. This will help individuals who deal with a loss or appetite or weight gain.

While Blue Monday isn’t real, SAD is. It deserves the exact same recognition as what others would classify as normal depression. The signs and symptoms that a person feels are real, and they deserve the same opportunities to seek as help. Mental Illnesses are difficult to deal with, but by seeking help you have the potential to get through it.