Blue Monday a Myth, but Winter Blues Reality

Jan 10, 2024

For 16 years, the third Monday in January has been dubbed “Blue Monday,” billed as “the most depressing day of the year.” This simply isn’t true. However, research in Ontario suggests that 15 percent of the general population have experienced the winter blues, which can include changes in appetite and lethargy. As the cold winter days grow shorter, Ontarians may find themselves lacking energy and feeling “blue.”

The winter blues differs from Seasonal Affective Disorder, or SAD, which affects about two percent of the population and is a serious form of depression. Symptoms include weight gain, decreased energy and fatigue. 

Here are a few tips to help kick the winter blues:

• Enjoy time spent doing a favourite outdoor activity. Spend time outdoors during daylight hours and arrange indoor environments that give you maximum sunlight. For example, you may wish to keep curtains open during the day to allow natural light in your living space. Move furniture to sit near a window.
• Maintain social connections. Spend time with friends and family. Join clubs or groups with activities you enjoy. Volunteer, helping others not only gives joy, but it can also improve your own happiness and well-being. Learn more about volunteering at CMHA WW: cmhaww.ca/getinvolved/volunteer/
• Try something new. Join the Push Up Challenge! Sign up for an exciting new mental health and fitness initiative, The Push-Up Challenge, from Thursday Feb 1 to Friday Feb 23, 2024. Participants will be challenged to Push for Better Mental Health by completing 2,000 push-ups over 23 days for the 20% of Canadians who will experience a mental illness this year. Participants can aim for a smaller portion of the total target (such as 25%, 50% or 75%) or use alternative exercises such as sit-ups, squats or lunges. Throughout the challenge, participants receive a daily push-up target which relates to a mental health statistic.  To register a team (or join as an individual), please visit The Push-Up Challenge – (thepushupchallenge.ca).
• Take a walk at one of the city’s trails. Exercise relieves stress, builds energy and increases mental and physical well-being. Make a habit of taking a daily noon-hour walk. The activity and increased exposure to natural light can raise spirits.
• Make a colourful meal. Healthy eating has been shown to benefit mental as well as physical health. Eat a balanced diet with plenty of fruits, vegetables, and whole grains. Limit the intake of sugary and processed foods.
• Reach out for help. To anyone struggling with mental health and addiction at this time, please reach out. Help is always available and CMHA is here with our programs and services. Learn more about CMHA WW: cmhaww.ca.

Remember to make your well-being a top priority. It is especially important during the winter months when the lack of sunlight can impact your mood. If you find that your symptoms are significantly affecting your daily life, contact CMHA Waterloo Wellington/Here 24/7 for professional advice on ways to manage and improve your mental health. If you or someone you are in crisis or need support, Call Here 24/7 anytime! 1-844-437-3247 here247.ca.

For more helpful tips about ways to manage SAD or winter blues check out the Centre for Innovation in Campus Mental Health’s The Winter Blues: A guide for students.

The Canadian Mental Health Association Waterloo Wellington (CMHA WW) is a non-profit organization that provides a full care system for those with addictions, mental health or developmental needs. CMHA WW serves everyone from children to adults to seniors and helps individuals and families to lead lives filled with meaning and promise.