Most Mondays are bad. We can all agree on that.
In a global ranking of the worst days of the week, Monday would probably take the lead.
There are few things worse than getting slapped in the face by a Monday after two days of weekend bliss.
But then, once a year, comes the king of all Mondays - Blue Monday. It is even worse than its mundane counterparts, taking the meaning of Monday blues to a whole new level.
But wait... Does it?
Does it really?
Blue Monday doesn’t have to be the worst day of the year. There are things you can do to turn it around. So, before you call in sick to avoid working on Blue Monday, discover how to beat Blue Monday at work.
Overview
Blue Monday is said to be a day when many people experience a lowered mood due to the weather and shorter days in winter, as well as coming back to reality after the holiday period. However, there is no solid scientific proof supporting this thesis. Regardless, many people can experience a drop in their moods due to the buzz surrounding this day. A healthy way to bear Blue Monday at work is to acknowledge it without dwelling on it. Attitude is everything, so do whatever you can to cheer yourself up.
What is Blue Monday?
Blue Monday is said to be the most depressing day of the year, when people allegedly experience the lowest mood. It falls on the third Monday in January and is the result of multiple overlapping factors: gloomy winter weather, insufficient sunlight, low temperatures, deficiency of vitamin D, and the unavoidable flu season.
The preceding holiday period likely also contributes to Blue Monday. Inching towards the end of January, the holiday bliss is over and we have long since forgotten about any days off we might have had. No bigger holidays loom until Easter, and that knowledge can bring us down.
The name “Blue Monday” is likely derived from “Monday blues”, which refers to feeling blue (meaning upset) on Mondays. The formula behind Blue Monday was created by university tutor Cliff Arnall. However, it is important to mention that his findings are commonly questioned and undermined by many scientists. There is an ongoing debate whether Blue Monday is supported by science, or just another commercial holiday.
How to bear Blue Monday at work?
1. Don’t rile yourself up
Sometimes, the hype around certain holidays or events gets to us.
We probably wouldn’t think about Christmas so soon if it wasn’t for shops blaring Mariah Carey since early November.
We likely wouldn’t care so much whether we have someone to spend Valentine’s Day with if not for the social pressure and pink teddy bears everywhere.
And it’s possible that many of us wouldn’t even know it’s Blue Monday if the reminder wasn’t plastered all over the Internet.
We humans do tend to hype ourselves up when we know something is coming. A dentist appointment would be less scary and painful if not for our apprehension.
So, if you go to sleep on the Sunday preceding Blue Monday believing it will be the worst day of the year, it will be. Attitude is everything. Don’t let the social pressure make Blue Monday worse for you than it could be.
2. Acknowledge Blue Monday but don’t dwell on it
A positive attitude is different from denial. Just like most problems, Blue Monday (or any bad day) won’t go away if you pretend it’s not there.
The healthy way to deal with Blue Monday is to acknowledge its presence without making it a big deal. In truth, Blue Monday only has as much power over you as you give it.
Scientists don't agree that Blue Monday can be supported by reliable facts and data. What's more, the only thing with absolute power over your own attitude is you.
Therefore, ignoring Blue Monday won’t make the concept go away, but you can forget about it if you don’t dwell on it and focus on something else.
3. Avoid overwhelming tasks
The day will seem much more dreadful if you go to work knowing you have to do that one thing you have been pushing off for the past 3 weeks. If it has waited this long, what harm will one more day do?
Of course, we can’t always do only what we had planned to do. Emergencies happen. But if you can, plan your Blue Monday to include tasks that won’t exhaust you.
4. BUT stay busy
Taking your workday easy doesn’t mean slacking off. Even if you don’t have the energy, find ways to achieve small wins throughout the day. Sitting around doing nothing important will only make the day seem longer.
In fact, you will feel even worse if you’re not productive at all. Going home knowing that you hadn’t done anything substantial for the past eight hours will put you in an even worse mood.
Do a healthy amount of work that won’t overwhelm you and will make you feel accomplished at the end of the day.
5. Be excited for lunch
For most of us, lunch is the highlight of a regular day. On Blue Monday, it could become your lifeline.
Comfort food is always an effective weapon against a poor mood. Prep something tasty the night before, or treat yourself to a delivery from your favourite restaurant. Maybe you can even convince your colleagues to go out for lunch to rewind?
For the first half of the day, you will feel much better having something to look forward to. And for the second half, the memory of the delicious food you have had will keep your belly full and your heart warm.
6. Treat yourself
There is no better day for a cheat day than Blue Monday. Even if you don’t normally snack during work, consider getting something to nibble on throughout the day. Our brains are hard-wired to crave instant wins and quick bursts of endorphins, and snacks are the easiest way to achieve that.
You can also buy something else to make your Blue Monday more cheerful. A scented candle, a small plant, a new mug - anything to brighten up your desk.
Now, we don’t recommend making rewarding yourself with materialistic values a habit. But you can make an exception for the - allegedly - most depressing day of the year.
7. Wear your power suit
We don’t mean it literally. If your power suit is a literal power suit - great. Wear that.
But your metaphorical power suit can be anything! A dress you like, your favourite shirt, or a comfortable sweater. If you work from home, you can even cosy up in your softest sweatpants and hoodie.
If you work from an office, your power suit has to be dress code-appropriate. Some of us prioritise comfort, others elegance. Choose what makes you feel good and wear it to work on Blue Monday.
8. Connect with colleagues
You know what? Scientifically proven or not, Blue Monday shows that we’re all in the same boat. It doesn’t matter what we do, where we work, or how well we cope daily.
Everyone is allowed to feel down sometimes.
So, one way to make it easier for everyone is to stand together. Acknowledge that you’re not the only one to feel down today. Tackling difficulties with company is easier than wrestling with them on your own.
You don’t have to be best friends with your colleagues, but even if it’s only on one occasion, bonding over Blue Monday might help. And, who knows, maybe facing a collectively dreadful day as a united front will bring the team closer together?
9. Plan your evening
It is always easier to make it through the day if you have something to look forward to at the end of it. So, spend the evening in a way that will make you happy.
Go out with friends, spend time with your family, cuddle with your dog, read your favourite book, watch a TV show, or indulge in a hobby. It doesn’t matter what you do, as long as it helps you go to sleep with a smile on your face.
10. Rinse and repeat
Blue Monday isn’t the only negative day of the year. Granted, it is easier to prepare for since others don’t come announced.
But remember that you can use the advice listed in this article to handle any bad day. What’s more, you shouldn’t even wait for a bad day to come to work out a coping mechanism.
Your well-being should always be your top priority. Listen to yourself and your needs, and strive to fulfil them. If you do, the risk of being hit by a bad day out of a sudden will be much lower.
Regularly do things that make you happy. Plan every day in a way you will look forward to. Appreciate the little things to go to bed satisfied with the previous day, and wake up excited for a new one.
Emergencies happen to everyone. We can’t avoid them, but we have an obligation to ourselves to make the best of every day we are given. Don’t let yourself down.
Key takeaways:
Blue Monday is also known as the most depressing day of the year, but there is no solid scientific evidence proving it
Attitude matters - Blue Monday only has as much power over you as you give it
Acknowledge Blue Monday but don’t dwell on it
Do things that make you happy, such as eating a tasty lunch, wearing your favourite clothes, or making plans you’re excited about in the evening
Blue Monday isn’t the only bad day in the year - prioritise your well-being and practice self-care every day
Conclusion
Unfortunately, we can’t sleep through Blue Monday - at least not every year. But we can do many other things to survive it. Don’t take a day off in apprehension of the most depressing day of the year. The truth is that Blue Monday isn’t any worse than a regular bad day, and you have full power over what you make it out to be.
Remember that the alleged power of Blue Monday isn't scientifically proven. So, while you're allowed to feel down on any day, don't let the social buzz convince you that being in a bad mood on Blue Monday is unavoidable.
Feeling inspired? Visit our blog for more career advice! How can you be sure the information we provide is top-notch? We are a group of professionals working with recruiters, career coaches, and HR specialists from all over the world!
Trust our experience and let us help you find a new job in Europe!
