Lucy Sarret has compiled what to do against the January blues.

Blue Monday, the so-called “saddest day of the year,” lands on the third Monday of January and often feels like a cloud hanging over the calendar.

Though it originated as a marketing gimmick by a travel company, its reputation persists because it taps into a truth many of us feel. January can be bleak: the festive glow of the holidays has faded, daylight is scarce, the weather is cold, and those New Year’s resolutions? Broken already.

There’s no scientific basis for Blue Monday, but the weight of all these factors can have a real impact on mental health.

However, there’s good news: with the right mindset and some expert-approved strategies, you can take charge of your day and turn it into one filled with joy and self-care.

Get outside and move your body

One of the simplest ways to lift your spirits on a gloomy day is to step outside. Ryanne Mellick, a mental health therapist, recommends connecting with nature and moving your body, even if it’s just for a few minutes.

“Move your body, stand in the sunshine if you can, and breathe in the fresh air,” she says.

Physical activity has been shown to release endorphins, the body’s natural mood boosters. Even a brisk walk in the daylight can combat the sluggishness of long, dark nights.

Nourish your body

What you put into your body has a profound effect on your mood and energy levels.

According to Mellick, eating nourishing foods “will keep your body in state of calm and help you make it through the day without any major energy ups and downs.”

Think of warm, comforting meals packed with nutrients—such as hearty soups or slow-cooked stews—and don’t forget to keep sipping water to stay hydrated.

Also, if you’re craving a sweet treat, don’t sweat it and enjoy. It’s all about balance.

Add little luxuries to your day

Jillian Amodio, a licensed therapist, emphasises the importance of adding small indulgences to your routine.

“Little luxuries are things, tasks, activities, or opportunities that brings a spark of joy, beauty, or delight to your day. They are not something you need, but rather something that makes your day the tiniest bit more extraordinary,” she says.

These tiny moments of pleasure, whether it’s a pampering skincare routine or a new candle, can break up the monotony and remind you to savour life’s small delights.

Prioritise time for yourself

With life’s demands pulling you in every direction, it’s easy to forget yourself. Mellick suggests making time for personal moments of calm.

“Schedule something for yourself”, she advises. “Maybe it's a nice bath or shower, time alone to read your book, listen to a podcast or audiobook on your walk outside. Find time in the day that is just for you, even if it's only 15 minutes.”

This small act of self-care can ground you and offer a sense of control on a challenging day.

Stay connected to loved ones

Isolation can amplify feelings of sadness, so it’s important to reach out to others. Mellick encourages connecting with a friend or family member, even if it’s just a quick text or phone call.

“Checking in with loved ones fosters connection and strengthens relationships,” she explains. Social support is a proven buffer against feelings of depression or loneliness.

Use masturbation as self-care

Debbie Bere, a sexpert for So Divine, suggests that masturbation can be a surprisingly effective way to elevate your mood.

“Masturbation relieves stress, enhances your mood, and allows you to reconnect with yourself,” she says.

Orgasms release oxytocin, the “love hormone,” which has been shown to reduce anxiety, promote trust, and create feelings of happiness. It also triggers the release of dopamine, serotonin, and prolactin—chemicals linked to reward, mood regulation, and satisfaction. Beyond mental health benefits, orgasms can improve sleep, boost immunity, and even promote clearer skin.

For those curious, Bere recommends exploring sex toys to enhance the experience: “Clitoral suction toys or other accessories can help you discover your preferences and even improve satisfaction in partnered sex.”

Remember: Blue Monday isn’t a rule

The idea of Blue Monday might linger in the public imagination, but it’s not set in stone. There’s no scientific reason to feel sad on the third Monday in January, so don’t let the label define your mood. Instead, use the day as a reminder to focus on self-care, connection, and pleasure.

How to beat Blue Monday: expert-backed tips to brighten the ‘saddest’ day of the year