How Blue Monday came about – “the saddest day of the year” – and what science says about this concept. Psychotherapist Lidia Rusu: “Depression does not work according to the calendar. The symptoms of seasonal affective disorder, however, are real”

There is no such thing as Blue Monday, but the depression that people experience exclusively in the winter months has a scientific basis and is called Seasonal Affective Disorder (SAD). Psychologist and psychotherapist Lidia Rusu explains where the story of the saddest day of the year came from, but also how we can tell if we're just sad that the holidays are over or we're showing symptoms of seasonal depression.

Every January, the idea that the third Monday of the month is “the saddest day of the year” resurfaces. This year, it is marked on January 19. Blue Monday is picked up annually by the media and social networks as an explanation for post-holiday states of fatigue, lack of motivation or sadness. Although it sounds plausible, the concept has no clinical basis and is not recognized by psychology or psychiatry.

However, the negative emotions of this period are real for many people. The short days, the lack of natural light, the return to routine and the pressures of the beginning of the year can influence the emotional state. Psychotherapist Lidia Rusu (PHOTO) talks to us about how the story of Blue Monday came about and what science says about this concept. And, above all, how can we differentiate between a natural emotional discomfort and a problem that requires specialized help.

Is “Blue Monday” a real psychological phenomenon or a media myth built on natural seasonal factors? Where does this concept come from?

Blue Monday, considered “the saddest day of the year”, is a myth, not a scientifically proven psychological phenomenon. The idea belongs to psychologist Dr. Cliff Arnall who, in 2004, tried to identify a strategy to increase holiday bookings for the Sky Travel agency. The idea of ​​booking a vacation was a strategy to help people feel better and have a purpose, thereby combating Blue Monday depression. In his formula, Arnall took into account several factors such as cold weather, a bad financial situation due to holiday spending, the passing of the winter holidays (period associated with happiness), low motivation and the need to do things (return to work) and take action. However, the concept has not been scientifically validated, and even Arnall has abandoned the idea, encouraging the identification of better strategies to address psycho-emotional health.

What does science say about Blue Monday? Is there any clinical or psychological basis for the idea of ​​a “saddest day”?

Sadness and depression can be felt differently by each person, for different durations and intensities. They cannot be limited to one day. Although sadness can occur in January for various reasons (eg cold weather, reduced exposure to light, reduced activities), it is not scientifically validated that a single day could be classified as such. On the other hand, the depression that people experience exclusively during the winter months has a scientific basis and is called seasonal affective disorder (SAD). The idea of ​​Blue Monday may have been inspired by this phenomenon, introduced in 1984 by Norman Rosenthal and officially recognized by the American Psychiatric Association in 1987.

Despite a clinical basis, many people report feeling more tired, unmotivated or sad during this time. How do you explain this paradox: a scientifically unvalidated concept, but very real negative emotions?

The emotions are real, but I'd chalk it up more to seasonal affective disorder than Blue Monday. If instead there are people who claim to feel these emotions exclusively on Blue Monday, then a possible explanation would be that of the “self-fulfilling prophecy”. In other words, if they expect to feel sad that day, those expectations can actually influence their mood, attitude, or behavior. This is where social and cultural influence, exposure to information from social media, can play an important role.

From your perspective, why does Blue Monday seem to have “gained traction” especially in the last two to three years?

I think Blue Monday has gained popularity over the past few years as mental health has become an increasingly discussed topic both on social media and offline. People need to understand what is happening to them, what causes certain conditions. That gives them meaning and control. Blue Monday may have brought this meaning to many, becoming an opportunity to become aware of and normalize negative emotional states that in the past we were encouraged to ignore.

What psychological and social factors usually overlap at the beginning of the year and can accentuate negative moods?

At the beginning of the year, there can be several factors that can accentuate negative moods. Colder weather and shorter days often lead to more staying indoors, less activity done, less social interaction, affecting mood. The pressure of the holidays (long to-do lists, financial stress or family obligations) can lead to burnout and the onset of depression at the start of the year. The pressure to set New Year's resolutions and make changes can have the same effect. If pre-existing psychological factors are added to all this – high stress, previous trauma, significant life changes, rigid thinking style – the condition can be all the more affected.

How do the short days and reduced exposure to natural light in January affect emotional regulation?

Limited exposure to natural light in January affects the production of serotonin, a hormone that helps regulate emotions, sleep, digestion, memory, etc. Serotonin levels are generally higher in the summer months, generating a sense of happiness and well-being. Low levels of serotonin are associated with depression, anxiety and other mood disorders. Lack of natural light and exposure to artificial light at night can also lead to a disruption of the biological clock, leaving the body confused about when to sleep and when to wake up. This could explain daytime lethargy and sleepiness, which again affects emotional state.

How does seasonal affective disorder differ from depression itself?

Seasonal affective disorder (SAD) has symptoms similar to depression itself, the difference being that SAD occurs seasonally, generally in the winter, lasting about 4-5 months, while major depression can occur at any time and may last longer or less than SAD. So, seasonal affective disorder is more predictable than major depression, both in terms of duration and onset.

How can the label of “saddest day” influence the way people interpret their own emotional states?

The “saddest day” label and its promotion in the public and media space can have both advantages and risks. Among the advantages I would mention the fact that it can lead to an increase in the awareness of emotional states, the normalization of negative emotions and the installation of the feeling that you are not alone in these experiences. It can also make room for discussions about psycho-emotional health and seeking support during difficult times.

On the other hand, there are also risks. First, we cannot limit depression to a one-day phenomenon. This could, on the one hand, accentuate the stigma related to negative emotions and induce the feeling that it is wrong to feel sad at other times of the year as well. Each individual has his own feelings, his own rhythm, needs, personal experiences and it is important that the strategies are personalized. Also, the idea that no matter what you do that day you will feel sad, but after a day the sadness will pass, it takes away a lot of people's control over their emotional health and thus can cause them to stop taking action.

Another risk is that of a self-fulfilling prophecy. The label of “sadest day” can negatively influence our emotional state and thinking, even in the absence of clinical symptoms. Where clinical symptoms already exist, there is a risk that this label will exacerbate them.

Is there also a risk that this label masks depression or anxiety? Where do we draw the line between emotional discomfort and pathology?

Sure, such a label can trivialize a real mental health problem and downplay the seriousness of the situation. The distinction between what constitutes a transient negative emotional state and pathology can be made depending on the intensity and duration of the emotional states, but also on the impact on optimal functioning in at least one of the areas of life. For example, a state of sadness may be characterized by a negative mood, lack of energy and motivation, loss of pleasure in certain activities, but generally the intensity is moderate, the duration relatively short or intermittent, and people can often continue with their daily tasks, albeit less effectively. Major depression, on the other hand, is characterized by very deep sadness, inner emptiness, lack of interest and pleasure in doing anything, lack of hope, decreased appetite, impaired sleep, etc., symptoms that are present throughout the day, for at least two consecutive weeks, and functionality at work, socially or in another area is significantly affected.

How can an adult differentiate between a natural emotional state at the beginning of the year and a signal that specialized help might be needed?

An adult can distinguish between a temporary emotional state and the need for specialized help by assessing the intensity of symptoms, their duration, and the impact on daily functioning. If the conditions persist or become overwhelming, it is recommended to seek professional help and consult a psychotherapist and even a psychiatrist.

What simple, psychologically validated strategies can help people get through this period, without unrealistic “think positive” promises?

To manage seasonal affective disorder (seasonal blues), people can use scientifically validated strategies such as:

1. Increasing exposure to natural light, regardless of the weather, preferably in the morning or at noon. Exposure to natural light will increase serotonin levels, which gives them a better mood and helps regulate their circadian rhythm, promoting sleep. If they can't go outside, they can open the curtains wide, sitting as close to the window as possible.
2. Regular exercise can boost mood and motivation by releasing endorphins and increasing both serotonin and dopamine levels in the body.
3. Establishing a sleep schedule, which will also be respected on weekends.
4. Practicing enjoyable activities – participating in dance, acting or cooking classes, reading, painting, going to the movies or theatre, shopping, nature walks, attending local events.
5. Maintaining social ties with friends and family, through meetings, but also through phone conversations.
6. Balancing the perspective on winter – besides “everything that goes wrong”, winter can also be seen, for example, as a good time to take a break, take care of yourself more, practice certain sports or enjoy the snow.
7. Meditation.
8. Journaling – for venting your thoughts and emotions or for gratitude.

All these strategies do not eliminate the possibility of having negative emotions, but help to manage them in a healthy way.

Can such media-cultural phenomena also have positive effects, for example stimulating honest discussions about mental health? How can they be channeled constructively?

Phenomena like Blue Monday can be opportunities to raise awareness and normalize psycho-emotional health and open up important discussions on this topic. To be channeled constructively, it is important that the topics and solutions discussed are scientifically based and take into account the personal experiences of each person.

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