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  • Brianna Paruolo

Self-Compassion and Self-Care Can Beat the Blues on Blue Monday | BriMindful

Updated: May 22

Each year, Blue Monday falls on the third Monday of January and is commonly regarded as the saddest day of the year. We all might have heard of this unofficial “holiday,” but what exactly is Blue Monday?

Psychology Today notes that the combination of cold and grey weather, as well as many experiencing the winddown of the marathon holiday season, all potentially lead to one feeling lonelier, sadder, and “blue.”

Here are my top three tips to fight against the winter blues, as well as a self-care checklist to employ this Monday (and all the Mondays to follow)!

Blue Monday Tips

  1. Embrace the light- try to get in at least 30 minutes of direct sunlight or through a therapy lamp

  2. Self-Compassion- Place your hand over your heart, and repeat, “May I experience peace and happiness.”

  3. Take a deep breath and smile- Take a few deep breaths while you sit in a comfortable position. Embrace a smile slowly. Notice how your emotions might change as the sides of your lips move upwards.

Self Care Checklist

  • A.M Gratitude List

  • Journal for 5 minutes

  • Direct sunlight (or therapy lamp)

  • Gentle movement throughout the day

  • Practice self-compassion

  • Smile

  • Breathe

  • Cook your favorite meal

  • Wear something cozy

  • Give yourself a hug- you got this.

Remember, you never have to go through life alone. Reach out to a friend, family member, or mental health professional to talk.

If you are in a life-threatening situation, please call 911 or go to your nearest emergency room.

  1. National Suicide Prevention Hotline: If you are in crisis and need immediate help, please call 1-800-273-TALK (8255). The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.

  2. Live Another Day - Extensive information on mental health and substance use resources for People of Color. Their mission is equal access to life-saving resources.

  3. Veterans Crisis Line: If you’re thinking about hurting yourself, having thoughts of suicide, or becoming self-destructive, there are responders ready to help. Call 1-800-273-TALK (8255) and press 1 or text to 838255. You may also access the Veterans Crisis Chat on the web. The Veterans Crisis Line is available 24 hours a day, seven days a week.

  4. Therapy For Black Girls: A safe space that provides online resources and mental health support for Black women and girls.

  5. LGBT National Hotline: The LGBT Hotline is for all ages, providing a safe space that is anonymous and confidential where callers can speak on many different issues and concerns including, but limited to, coming out issues, gender and/or sexuality identities, relationship concerns, bullying, workplace issues, HIV/AIDS anxiety, safer sex information, suicide, and much more. Call 1-888-843-4564 Monday-Friday from 4pm to midnight EST and Saturday from noon to 5pm.

  6. Trans Lifeline: Trans Lifeline provides trans peer support. The Lifeline is run by and for trans people. Call 1-877-565-8860. The Lifeline is available 24 hours a day, seven days a week.

Legal Notice: The content presented in this blog post/Instagram post is for educational purposes only and is not intended to provide mental health treatment. It is crucial to consult with a qualified mental health professional for personalized advice or treatment regarding your specific circumstances. Reading or engaging with this content does not establish a client-counselor relationship, and the author is not liable for any actions taken based on the information provided. It is recommended to seek up-to-date information and consult professionals for the latest advancements in mental health research and practice. If you are experiencing a mental health crisis, please contact your local emergency services or helpline immediately.

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