Blue Monday shines light on January stress

While the scientific basis of Blue Monday might be somewhat debated, the Society of Occupational Medicine (SOM), the UK’s leading voice on occupational health, widely recognises the psychological pressures associated with January. The abrupt shift from the excesses of the festive period back to full work intensity can take a toll on both mental and physical wellbeing.

To overcome feeling overwhelmed, and the mounting pressure of work often felt at this time of year, there are simple steps that can be implemented into a routine, according to Dr Moukhtarian. Workers can mitigate feelings of dread and exhaustion by adopting a graded return to intensity, easing into complex tasks and focusing on one priority at a time, such as improving sleep, physical activity, or balanced meals, rather than attempting a complete lifestyle reset all at once. Success with these small, sustainable habits can restore a sense of control and reduce cognitive overload during an already demanding month. 

Just ten minutes of natural light in the morning often helps re-align the circadian system, boosts alertness by suppressing melatonin and supports more stable energy levels across the day. Rebuilding the basic foundations of wellbeing and routine – including adequate sleep, hydration, regular nutritious meals, and moderate exercise – supports immune function, bolsters mood, and enhances cognitive performance. Sleep, in particular, is central: insufficient or irregular sleep increases susceptibility to infection and impairs emotional regulation. 

Employers also have a key role to play in supporting staff through this period. Simple measures, such as promoting exposure to natural light, facilitating movement breaks, and allowing for gradual reintegration into more demanding tasks, help employees regain energy and focus more effectively.

Dr Talar Moukhtarian says, “January doesn’t need to be a month of extremes or self-punishment. Approaching it instead as a period of restoration, consistency, and realistic goals is far more protective for both physical and mental health, and helps make the return to work feel more manageable.” 

SOM has consistently highlighted mental ill-health as one of the leading causes of work-related ill health in the UK, accounting for 41% of long-term work absences. However, fewer than one-third (31%) of UK organisations offer training for managers to help support employees facing mental health challenges which is the most evidence based way of improving workplace mental health. Getting organisational support right at the start of the working year is likely to promote ongoing engagement and workplace health, reduce long-term absences and improve output. Put another way, it is a win for staff, and a win for productivity.