Every January, the third Monday of the month—this year, 20 January—is branded “Blue Monday” and called the most depressing day of the year. This started as a marketing campaign by a travel company in 2005. The truth is that depression isn’t confined to one day.

For many, January can feel heavy – with shorter days, colder nights, and the pressure of new-year-new-you messaging. Some people might experience dips in their mood and energy levels as winter draws in, but depression does not come and go within 24 hours. For more information about the signs and symptoms of depression click here. For those living with depression or other mental health challenges even small daily tasks can feel overwhelming. Depression is a real and complex illness, not something to “snap out of” or solve with a quick fix.

At AWARE NI, we’re reclaiming Blue Monday as a chance to remind ourselves that mental health matters every day of the year.

Whether you’re feeling okay, struggling to keep going, or somewhere in between, here are small ways to take care of yourself and support others when things feel hard:

1) Be gentle with yourself

If brushing your teeth, making your bed, or getting dressed feels like an achievement today—celebrate that. Self-care doesn’t need to look like big changes or ticking off endless goals. Start small, it all counts, and remember that 1% beats 0%.

2) Connect in a way that works for you

Reaching out to others can feel impossible when you’re low, but a simple message—“Hey, I’m thinking about you”—can create connection without pressure. And if someone reaches out to you, it’s okay to take your time to respond.

3) Step outside, even for a moment

If you feel able, getting some fresh air can lift your mood, even if it’s just standing by an open window or stepping outside the front door. Every little bit of daylight helps as we move toward brighter days.

4) Remember, help is out there

You’re not alone, and there’s no shame in asking for help. If you’re struggling, we’re here for you. Email us at info@aware-ni.org or reach out to a trusted friend, family member, or healthcare provider.

To find out more information about our support services please click here.

 

Tags: AWARE | Blue Monday | Depression | Mental Health