You might have heard about “Blue Monday,” the third Monday of the year, which in 2026 falls on January 19, as the alleged “most depressing day of the year.” It’s such a widespread cultural trope that there was even a song written about it. But is Blue Monday actually real?

Almost all researchers and psychology experts agree that the idea that depression is higher on this one specific day is a myth. But it’s loosely based on real mental health trends. 2 out of 5 people say that their mood worsens in the winter.

If you’re feeling low this month, those feelings are valid. And there are real, effective ways to cope, including reaching out to your company’s employee assistance program (EAP).

Is Blue Monday actually real?

No, Blue Monday isn’t real in terms of science. There’s no evidence showing that depression rates are higher on the third Monday of the year.

The term “Blue Monday” was coined by Cliff Arnall in 2004. Arnall (a psychologist) was asked by a travel company to calculate the exact day when people felt most depressed. The idea was that they could sell the most vacations on this day. The “formula” he came up with has been widely criticized as completely unfounded.

In other words, the idea of “Blue Monday” was created for marketing purposes. There’s no scientific evidence showing that depression rates are higher on this specific day.

But we do have evidence that people’s moods tend to get worse in the winter. Seasonal changes (both in the winter and the summer) can directly affect your mood. Seasonal affective disorder is a form of depression that’s recognized in the DSM.

If you live in the Northern hemisphere, then the third Monday in January falls right in the middle of the dark winter. There’s also some limited evidence that suicide rates may be higher on Mondays compared to other days of the week. This is likely why Blue Monday was born.

How to cope with winter depression

You don’t need to worry that you’ll suddenly feel worse on this day. But you might find yourself feeling more depressed during the winter in general. Mondays might feel harder than other days. This is all valid. “Blue Monday” isn’t real, but seasonal depression is. Research shows that you’re at a higher risk of developing seasonal depression the further north you live.

Fortunately, seasonal depression, as well as all other types of depression, can be managed. Here are some things that may help.

Try light therapy

Light therapy is one of the most well-researched treatments for seasonal affective disorder. It involves sitting near a specially designed light box that mimics natural sunlight, usually for about 20 to 30 minutes each morning. This exposure can help regulate your circadian rhythm, which is your body’s internal clock that also controls your mood and energy levels.

Many people notice improvements in mood within a few weeks of consistent use. It’s important to use a clinically approved light box and to talk with a healthcare provider if you have eye conditions or bipolar disorder, since light exposure can affect people differently.

Get outside as much as possible

It’s understandable to want to stay indoors as much as possible during the winter. But getting exposed to natural light can improve your mood, even if it’s dark and cloudy. Spending time outdoors can also give your nervous system a break from indoor environments that can feel isolating during the winter.

Getting outside also tends to encourage exercise, which can help regulate stress hormones and improve sleep quality later that night. You don’t need to hike or exercise intensely for this to be helpful. Just running errands on foot when possible or walking your dog for extra time can add up.

Stay connected

Seasonal depression often comes with a strong urge to withdraw from other people. That response makes sense. When you’re depressed, everything feels exhausting, and social interaction can feel like work. But isolation tends to make depressive symptoms worse, especially over time.

Try to stay connected to your loved ones, even if it’s low-effort. For example, this might look like texting a friend instead of meeting up or going into a coworking space to work instead of working from home.

Get regular sleep

Sleep and depression have a complex relationship. Sleep changes (both sleeping too much and not enough) are a symptom of depression. But getting restful sleep can also make depression worse. In the winter, shorter days can throw off your circadian rhythm, making it harder to fall asleep at night or wake up in the morning.

Keeping a consistent sleep schedule, even on weekends, can help counteract the effects of winter. If you’re still feeling sleepy in the morning, try light therapy when you wake up. Practicing good sleep hygiene habits can help you fall and stay asleep. If you notice that you’re sleeping far more than usual or struggling with insomnia, that’s often a sign that depression may be playing a role and is worth taking seriously.

Consider mental health counseling through your EAP

Mental health support can be an effective way to get through any sadness or fatigue you’re feeling through the winter months. Not everyone who experiences winter depression necessarily needs long-term therapy or medication. But if you’re feeling down lately, counseling can help. Cognitive-behavioral therapy has particularly strong evidence for treating depression, including seasonal forms.

Your employee assistance program (EAP) provides access to free, confidential therapy sessions. An EAP can be a low-barrier way to talk with a licensed mental health professional and get support early on. Your EAP counselor can help you learn new strategies to manage winter depression. If your symptoms last beyond the winter or feel more severe, an EAP can also help connect you to longer-term mental health treatment. Addressing depression sooner rather than later tends to make it easier to treat.

At MINES, members get confidential access to licensed mental health professionals at no cost to you. You can talk with a therapist about what you’re experiencing and get guidance that’s grounded in evidence.

Access your EAP services to learn more about what’s available to you.

To your wellbeing,

The MINES Team