As Blue Monday approaches, discussions about mental health take centre stage. The third Monday in January has long been dubbed the most depressing day of the year, a term originating as part of a marketing campaign. But mental health professionals caution against giving credence to such labels, which risk trivialising the complexity of mental health struggles.
Dr Katy James, a chartered psychologist and mental health clinical director at Vita Health Group, emphasises that mental health is not dictated by the calendar. “Labelling one day as the most depressing can do more harm than good,” she explains. “It perpetuates the idea that mental health challenges are temporary or tied to external factors rather than ongoing struggles requiring understanding and support.”
To counter the myth of Blue Monday, the Samaritans launched an initiative called “Brew Monday,” which encourages people to connect with loved ones over a cup of tea or coffee. The campaign reframes the narrative, focusing on the importance of meaningful conversations as a cornerstone of emotional well-being.
Recognising the signs
Dr James has identified nine common signs indicating that someone might be struggling with their mental health. These signs are not exhaustive but serve as helpful indicators for those wishing to support friends or loved ones.
- Avoiding social activities. When someone repeatedly skips events or cancels plans, it may suggest they are struggling with the energy or confidence required to socialise.
- Restlessness or agitation. Constant fidgeting, pacing, or an inability to relax can signal internal stress or anxiety.
- Anger or aggression. Frequent outbursts or irritability might reflect unresolved frustrations or deeper emotional distress.
- Crying. Visible signs of sadness, hopelessness, or even frustration can indicate emotional overload.
- Lacking energy or being tired. Persistent fatigue, especially when it deviates from someone’s usual behaviour, can be linked to depression or anxiety.
- Withdrawing or being distant. Emotional or physical withdrawal from close relationships might be a coping mechanism for feelings of stress or isolation.
- Not replying to messages or phone calls. A lack of communication can suggest someone is overwhelmed or unsure how to express their feelings.
- Feeling hopeless or worthless. Comments such as “Nothing matters” or “I’m no good” can hint at low self-esteem or depression.
- Gambling. Impulsive behaviours, including gambling, may be a way of escaping reality or coping with stress but can also signal deeper issues.
Starting the conversation
Dr James underlines that helping someone open up is an essential step. “The small act of talking can make a big difference to someone suffering with mental health difficulties. However, stigma often prevents people from accessing the support they need.” She offers the following guidance for broaching such conversations:
- Choose the right moment. Opt for a calm, unhurried time when both parties can focus on the discussion.
- Create a safe space. Ensure the conversation takes place in a private, distraction-free environment where the individual feels comfortable.
- Ask open-ended questions. Queries like “How are you feeling about things lately?” encourage meaningful responses.
- Listen attentively. Avoid interrupting or rushing to provide solutions. Sometimes, being heard is enough to lighten someone’s emotional load.
- Avoid pressuring them to act. Instead of jumping to solutions, focus on providing emotional support and validating their experiences.
- Reassure your availability. Remind them that they are not alone, and your support is ongoing.
- Suggest professional help gently. If appropriate, recommend resources such as the NHS Talking Therapies service, which is free to adults in England and does not require a GP referral.
Breaking the stigma
“Mental health struggles can affect anyone at any time,” says Dr. James. “By recognising the warning signs and offering compassionate support, we can help create a world where everyone feels safe to speak up and seek help when they need it.” Initiatives like Brew Monday reinforce that mental health conversations are not limited to one day, encouraging regular check-ins with friends and family.
