With the cold and dark days and nights this month, it’s no wonder psychologists dubbed the third Monday of January the most depressing day of the year. But do we really have to be depressed? Dr Claire Hayes sheds some light on the bluest of Mondays.

‘Black Friday’, Christmas and New Year have been and gone and we are now left facing ‘Blue Monday’ on 17 January. The concept dates from 2005 when a British travel company cited a formula that a psychologist, Dr Cliff Arnall, had developed, pointing to the third Monday in January as being the most depressing day of the year.

Opinions – particularly those involving statistics – must be treated with care. It can be easy to buy into the idea that this is the most depressing day of the year, particularly if you are in financial trouble due to over-spending during the festive period. Certain companies may welcome the idea of a marketing opportunity to make the ‘worst day of the year’ a little bit easier by buying their products. However, it’s important to take a deep breath and think about why we might feel this day is harder than the rest.

The Pygmalion effect

The ‘Pygmalion effect’ or ‘the self-fulfilling prophesy’ is very powerful. If we go to a movie expecting it to be a waste of our time, we are priming ourselves to leave feeling disappointed. If we face into Blue Monday expecting it to be the worst day of the year, we might pay more attention to what we think will confirm our expectations. Suddenly, normal events such as traffic, rain and even normal interactions with other people can be interpreted through the lens of ‘this is awful’.

Dark days

You must ask the question: can our moods get better or worse according to the time of the year? Those who experience Seasonal Affective Disorder (SADS) notice that their mood is much lower during the winter months. However, there are some who experience depression who enjoy the dark, cosy winter nights and notice that they feel worse at times when they are supposed to feel good, like during the summer, while on holidays, or celebrating events. In short, we are all individual; some of us may feel low on 17 January, others may not.

Choosing your mood

Dr Victor Frankl was a prisoner in a concentration camp during the Second World War. His book, Man’s Search for Freedom, emphasises how we can choose to respond to even the worst of circumstances. And while Blue Monday will be over by 18 January, it’s important we use the day as an opportunity to understand depression. Statistics vary, but on average, one in ten people can experience depression. This can range from mild to severe, affecting energy levels, sleep, and eating, as well as mood. While you may feel down on this particular day of the year, keeping perspective is as important as indulging your dark days.

So, is there some truth in the third Monday in January being the most depressing day of the year? Personally, I don’t think so. It depends on so many variables that we simply cannot measure. The key question is: how can we challenge the idea that any day of the week or year, be it 17 January or any Monday, is depressing? A day does not have the power to be depressing; it is what we do with it that counts. Days tend to have moments that are challenging and moments that are easy. Let’s count the special moments and learn how to cope with the more challenging ones.

Dr Claire Hayes is a Consultant Clinical Psychologist.

Aware, Ireland’s national organisation for people with depression and bipolar disorder, has a wealth of information freely available on its website, www.aware.ie.