How to Beat Blue Monday and Brighten Your January
Blue Monday—the so-called "most depressing day of the year"—is a term many of us hear every January. But here’s the truth: Blue Monday doesn’t have to define your day.
While the label was originally invented as part of a marketing campaign, its impact can be real. Being told that a specific day will be bad can set the stage for it to feel that way, even if it’s just another Monday. So how do you beat the January blues and turn this day (and the season) around?
Here are some practical ideas to help you shake off the slump and feel good—not just on Blue Monday, but throughout the winter months.
1. Get Outdoors
It’s no secret that fresh air works wonders for your mood. Research has shown that spending just 20 minutes in naturecan reduce stress, improve concentration, and boost happiness. Whether it’s a brisk walk in the park or simply stepping out for some fresh air during your lunch break, nature has a calming, restorative effect.
At BARCH Richmond, we’re big believers in the power of the outdoors. That’s why we’re hosting our Blue Sunday Richmond Park Walk this weekend (details below)—a chance to connect, move, and soak up the benefits of Richmond’s beautiful surroundings.
2. Move Your Body
Exercise doesn’t just strengthen your body—it’s one of the best tools for improving your mental health. Movement releases endorphins, your body’s natural mood boosters, which can help combat feelings of stress or sadness.
Not a fan of the gym? No problem. Find movement you enjoy:
Take a dance class.
Try yoga or stretching at home.
Play with your dog at the park.
Do 10 minutes of simple bodyweight exercises in your living room.
It’s not about how long or how intense—just move in a way that feels good for you.
3. Connect with People
Humans are social creatures, and connection is key to our mental well-being. Whether it’s a coffee with a friend, a call to someone you haven’t spoken to in a while, or joining a group activity, spending time with others can help lift your mood.
At BARCH, we’ve seen firsthand how powerful a sense of community can be. The energy, support, and encouragement from being around like-minded people is something special—and it’s why we put such a focus on events like our Blue Sunday walk.
4. Brighten Someone Else’s Day
Sometimes, the best way to feel better is to do something kind for someone else. It could be as simple as:
Sending a kind message to a friend.
Helping a neighbor with groceries.
Leaving a positive review for a small business you love.
Research shows that acts of kindness release feel-good hormones in both the giver and the receiver.
5. Practice Gratitude
When the days feel long and the weather is dreary, it’s easy to focus on what’s missing. Instead, try flipping your perspective by writing down three things you’re grateful for. They don’t have to be big—sometimes it’s the small things, like a warm cup of tea or a good song on the radio, that can change your outlook.
6. Join Our Blue Sunday Walk
If you’re looking for an easy way to check off several of these ideas—movement, the outdoors, and connection—why not join us this Sunday for our Blue Sunday Richmond Park Walk?
Here’s what to expect:
When? Sunday, 19th January, 9am
Where? Meet at Richmond Hill Bakery
What? A 60-75 minute walk through Richmond Park, led by Emily. Family, friends, and dogs are all welcome!
This isn’t about “fixing” anything—it’s just about taking a small, positive step to feel good.
Take Back Blue Monday
January doesn’t have to be defined by the blues, and no single day should have that kind of power over you. By focusing on small, positive actions—getting outdoors, moving, connecting with others—you can set the tone for a better day, week, and year ahead.
Remember: it’s okay to feel off sometimes. But with the right tools and a little effort, you can make every day, even a Blue Monday, a good one.
See you on Sunday?