Some of you may recognize the term Blue Monday. For others, it may be unfamiliar. In recent years, Blue Monday has become widely known through the media, but it has also attracted the interest of many researchers. It usually falls in the middle of the European winter, a time when many people — especially young people — report feeling more down than usual.
Contrary to popular belief, this feeling is not “just in your head.” There are psychological, biological, and social factors that help explain why our mood may drop at this time of year.
Why can low mood increase in January?
From a scientific perspective, several factors come together:
- Less daylight: shorter days and reduced sunlight can affect our internal body functioning and the brain chemicals that influence mood, such as serotonin and melatonin.
- Accumulated tiredness: after the end-of-year period and the return to school or work routines, many people experience emotional exhaustion.
- Social pressure and expectations: New Year’s resolutions and social comparisons can increase self-pressure and feelings of not being up to the challenge.
- Seasonal isolation: cold weather and fewer social activities can reduce opportunities for informal support and connection with others.
On their own, these factors do not necessarily cause a mental health disorder. However, they can act as triggers, especially for people who are already vulnerable.
Impact on young people’s mental health
In adolescents and young adults, persistent low mood can look different than it does in adults. Research shows that when these feelings last over time and are not properly supported, they may be linked to:
- Increased irritability and social withdrawal.
- Sleep problems and concentration difficulties.
- A higher risk of harmful coping behaviours, including self-harm.
It is important to talk about this responsibly. These behaviours are signs of emotional distress, not attempts to seek attention. They often appear when young people do not feel they have safe ways to express how they feel or ask for help.
Connecting science with support
At proyectoalentar.org, we see Blue Monday as an opportunity for prevention. Understanding the factors that influence mood allows us to act earlier, create spaces where people feel heard, and reinforce the idea that asking for help is a form of self-care.
A direct message to young people
If you are feeling intensely or persistently discouraged, you do not have to face it all on your own. At ALENTAR-J-CM, we know how important it is to have someone you trust to talk to about what you are going through. We encourage you to speak with friends, family, or health professionals and let them know how you feel.
ALENTAR is about early detection, non-judgmental support, and being there when it matters most. Even on the greyest days, human connection remains one of the strongest protective factors.
If you would like to learn more about preventing mental health problems, please contact the ALENTAR-J-CM team.
