Blue Monday Myths: The Real Reason January Feels Heavy and What Workplaces Can Do About It

Alison Butler
3 days ago
2 min read

Every year, the third Monday in January gets crowned “Blue Monday.” The label itself came from a wildly unscientific marketing campaign. Blue Monday isn’t real but the concept stuck because it points to something important:

The darker, colder months really do affect the mood, focus, and energy of our teams.

Here’s what’s actually happening from a psychological and physiological perspective and how leaders can turn January into a month of meaningful support for mental health and well-being at work.

Sad person sitting, hugging knees, with a gloomy cloud above. Blue background, text reads "Blue Monday?" and "alison butler."

Why January Feels Heavy: The Real Science Behind the Slump

Even though “Blue Monday” isn’t evidence-based, the factors associated with it absolutely are.

1. Seasonal Affective Disorder Is No Joke

Seasonal Affective Disorder (SAD) is a subtype of major depressive disorder with a seasonal pattern. Research shows that:

Reduced sunlight disrupts circadian rhythms
Lower serotonin levels are linked to low mood
Melatonin shifts contribute to fatigue and oversleeping
Symptoms often begin in late fall and peak in January and February

SAD affects 2–3% of the population in its full form, and 10–20% experience a milder “winter slump.”

Translation: in any workplace, a significant portion of your team is quietly struggling.

2. The Post-Holiday Crash Is Real

After weeks of stimulation, social gatherings, and routine disruption, the sudden return to structure can feel abrupt and heavy.

3. Financial Pressure Peaks

January is consistently one of the most stressful financial months of the year and money anxiety impacts mood, sleep, focus, and even interpersonal behaviour at work.

4. Motivation Naturally Dips

Cold weather, darker days, and reduced socializing all create conditions for decreased motivation and energy.

Why Workplaces Should Care (Hint: It's Not Just About Being "Nice")

Low mood and disengagement don’t stay politely in people’s personal lives. They show up at work through:

Reduced productivity
Higher irritability or conflict
Mental fatigue and decision-making difficulties
Increased sick days
Drop-off in creativity and collaboration

Supporting mental health in January isn’t an “extra.”

It’s preventive maintenance for your people and your business

What Leaders Can Say to Their Teams

Here are a few simple, effective sentence starters HR and managers can use:

“January is tough for many people. If you’re feeling low or sluggish, you’re not alone.”
“Your energy doesn’t define your value. Let’s work together to make this month manageable.”
“Reach out if you need adjustments. Let’s tackle this season as a team.”

Authentic acknowledgement hits harder than any motivational poster ever could.

Winter Struggle Is Real But So Is The Opportunity

Think of January as a powerful chance to set the tone for well-being at work.

A moment for workplaces to say:

“We see you. We get it. And we’re in this with you.”

Meaningful support in the darkest month can shape how teams feel for the rest of the year.

Curious about how our team can support your workplace with mental health and mental well being this year? We offer a wide variety of services to build healthier workplaces.

Alison