Beat ‘Blue Monday’ & Improve Your Mental Wellbeing
This Monday 20th January marks ‘Blue Monday’ – often referred to as the most depressing day of the year! Cold weather, long nights and the aftermath of the festive period are all factors in bringing down the nation’s mood at this time of year.
Here, Lee Hawker-Lecesne MBPsS, Clinical Director at The Cabin, Drug and Alcohol Rehab in Thailand, looks at how to lift your mood, manage stress. Offering tips for improved mental wellbeing.
Signs & Symptoms of January Blues:
- Sitting in your comfort zone
- Low mood and sadness
- Anxiety and feelings of depression
- Low libido
- Fatigue and feeling lethargic
- Irritability
- Lack of motivation
Tips to Lift Your Mood:
Invest in your physical activity and mental health – lifestyle modifications like increased physical fitness can be very important. They are especially helpful for individuals battling mental health issues. These modifications can help improve mental fitness. An essential component of lifestyle modification is exercise. Look to improve your physical fitness. Either through aerobic exercise such as jogging, swimming, cycling, walking or somatic movement (meditation and mindfulness).
Mental Conditioning & Mindfulness – don’t underestimate the importance of mental conditioning. One of the best ways to do this is to meditate and to practice mindfulness. The millennia-old practice of mindfulness meditation is not just for Buddhists. Recent clinical research studies have demonstrated its effectiveness. It is very effective in treating depression, anxiety, and stress. It can significantly help reduce symptoms and promote healthier thought patterns.
Eat well to stay mentally healthy. There is a wealth of knowledge. We understand what nutrients the body and brain need for healthy functioning. By comparing foods to see which contain these specific nutrients, we can understand what foods will likely boost mood. Remember that certain foods may not independently change mood. However, as part of an overall dietary plan, they can boost your emotional state. Top mood-boosting foods include: nuts, oily fish, oats, bananas, lentils, lean meat and spinach. These foods help with healthy brain functioning. They can prevent depression, provide a stable source of energy, and are linked to a healthy mood.
Cut back on alcohol consumption – Alcohol harms our mind and body over time. This occurs even when it is consumed in moderation. Over the holiday season, many of us will have over indulged. Alcohol can contribute to stress, anxiety, and depression. Now is a great time to examine your drinking habits. You can make positive changes. Taking a temporary break from alcohol can significantly improve your brain function. It can also clear up your skin and reduce your risk of multiple forms of cancer. Detoxing from alcohol even just for a period of time can drastically improve your life. The results are instantaneous.
Make three easy to meet resolutions
At The Cabin, we encourage clients to incorporate three simple, low-cost practices into their daily routine. These should be added seamlessly and without any imposition. They offer profound benefits for mental wellbeing. These small but impactful activities are easy to integrate and contribute significantly to overall wellness.
- Taking short walks in nature or green spaces provides a quick, effective way to reduce stress and boost mood.
- Gratitude journaling, where clients spend just five minutes noting three things they’re grateful for, fosters a positive mindset. It helps reframe their focus.
- Finally, a daily five-minute relaxation routine, such as deep breathing or gentle stretching, helps clients release tension and find calm.
Treat Yourself
Winter may seem endless. Beat the winter blues by doing something special. After all, looking forward to something can help anyone stay motivated. Think about something that can turn a frown upside down. Perhaps it’s a day at the spa, a weekend vacation, or a special event. In fact, by planning something exciting, a person’s mood can completely reverse. It allows for anticipation and excitement up until the very day. Afterwards, it can provide happiness and relaxation for weeks or even months.
Lee Hawker-Lecesne MBPsS, Clinical Director at The Cabin, comments: “Investing in physical and mental health through exercise, mindfulness, and proper nutrition can significantly improve your mood and resilience during challenging times. January is a great opportunity to refocus on these core aspects of wellbeing and make positive, lasting changes.”
