TEveryone talks about Blue Monday today, but the day dedicated to the saddest day of the year is, according to a theory developed in 2005, the third Monday in January, so this year it falls on the 20th. But what is it and why would it be a harbinger of sadness? We talked to one about it psychotherapist, the Doctor Elisa Stefanatiand with there Doctor Laura Mazzottaspecialist in Clinical nutrition.
“Blue Monday is a theory that can be seen as good news: every day has the possibility of being better than the day before,” he writes Charles F. Glassman. Feeling blue is a saying, an idiom, which in English means to be sad. There is a similar saying in French too, avoir le blues. The theory, at the moment, appears to lack any scientific basis, however there is no doubt that this can certainly be a time of year that puts psychological health to the test.
Blue Monday, why in January?
«It always falls on Monday, the third of the month of January: the day after the weekend is always the most tiring, the holidays have just ended and we come to the realization that for several months there will be no other moments of break from work and school. The climate is cold and humid, flu, Covid and various ailments reign supreme, forcing us to spend entire days locked in the house. For those who attend schools, tests and questions begin again which can generate discomfort and cause anxiety. Furthermore, we are in the midst of the winter season: already from the end of October we struggle with the darkness that arrives in mid-afternoon and often the sun doesn’t even show itself, a multiplicity of factors that can threaten psychological well-being”, explains Doctor Stefanati.
How important is sunlight for daily well-being?
“Is called SAD, Affective Disorder Syndrome or seasonal affective disorder – explains Dr Elisa Stefanati, EMDR psychotherapist at Aesthe Medica Ferrara – and according to studies it represents a form of depression related to seasonal periodicity. Seasonal affective disorder consists of the presence of depressive episodes in some specific periods of the year, in the absence of non-seasonal episodes.
The prevalent mode of presentation is the “winter form”, the depressive symptomatology begins during the autumn season, reaches its maximum intensity during the winter season and resolves, partially or totally, at the beginning of the spring season”.
What are the symptoms of Blue Monday?
As Dr. Stefanato explains, the most common symptoms of SAD include:
excessive drowsiness.
Exhaustion and lack of energy.
Increased appetite, especially carbohydrate cravings.
Loss of concentration.
Depressed mood.
Sunlight sleep quality and mood.
Chasing the sunlight
«There is a lot of research that is examining the relationship between sun and mood and in particular on sun and depression. It seems, in fact, that the latter can improve significantly when exposed to light for several hours a day. The sun and, in general, light have a positive effect on the psyche and all because thewhen exposed to light, the organism secretes serotonin, also known as the happiness hormone.” It is well known – continues the specialist – how fundamental exposure to sunlight is to maintaining an adequate mood and a good sleep-wake rhythm, which also contributes to increasing the levels of vitamin D which is probably linked, according to recent studies, to psychological well-being.
In general theSun exposure allows you to sleep better: greater exposure to natural light lengthens night’s rest, earning, on average, 46 minutes of sleep. Furthermore counteracts depression and mood swings: natural light regulates some disorders including SAD (Seasonal Affective Disorder) and its lack is responsible for the increase in depression in the cold months and with little light,
Finally, it reduces stress: being exposed to sunlight for 30 minutes a day contributes to a reduction in anxiety and stress levels, increasing psycho-physical well-being.
How to best deal with Blue Monday
«On this day it is advisable to organize something that makes you feel good», recommends Doctor Stefanati – a coffee with your best friend, an anti-stress massage, an hour’s walk in the sun, a small gift or a moment just for yourself. In addition to spending time in the company of the people we love, it is also useful to take a nice walk or engage in activities with our pets. Instead of getting off at the usual stop and rushing into the office, get off first, take 5 minutes to walk to the office and make a list of the things you love.”
Today only foods of happiness!
«During your lunch break, truly unplug. Don’t eat a cold sandwich while finishing work in front of the PC. Go out for lunch. Walks. Call a friend or family member to plan something nice to do at the weekend. When choosing foods, choose foods rich in tryptophan, an essential amino acid that is rapidly converted into serotonin, the neurotransmitter responsible for good mood. We can talk about real “foods of happiness”, explains Dr. Laura Mazzotta, specialist in clinical nutrition. «That is, those that have a high concentration of this amino acid and therefore allow you to achieve a high level of psychological well-being. From the turkey, salmon, whole grain soups, spinach, dark chocolate, soy, dried fruit, eggs, tuna and parmesan they are foods to put on your plate to restore your good mood.
What is Blue Monday and how can it be managed? Advice from the psychotherapist and nutritionist (Getty Images).
Make plans against Blue Monday
«Another piece of advice is to start thinking about summer and making plans for the happiest season of the year. You can start planning a trip, exploring destinations you have never visited and try to start booking small relaxing breaks or your well-deserved regenerating holiday. In short, a pleasant moment so that our psyche can focus on pleasant activities to do in the summer months. Don’t underestimate the importance of doing good, it’s good for your mood. Numerous studies show us that doing good is good: helping can be a way to socialize, give new meaning to one’s life and improve one’s mood”, adds the psychotherapist.
Physical activity against Blue Monday
«The importance of physical activity should not be forgotten», explains Dr. Mazzotta. «Which in addition to the recognized influence on various systems such as the cardiovascular system, also has a favorable impact on mental well-being because it improves our response to stress and also positively influences cognitive functions. In fact, in some experimental models it has been highlighted how physical activity promotes the production of Irisinaa mediator capable of preserving memory and synaptic plasticity.”
«Another smart tip? Read that book you bought and haven’t started yet if you love reading. A hobby is a good way to lovingly dedicate yourself to an activity and take care of yourself.
If all this is not enough and above all it lasts beyond a few days, you can ask your doctor for help for some advice on food supplements that can help and give you some energy to face the most challenging weeks. For example, taking magnesium in this period can positively influence mood by reducing depressive symptoms even in patients suffering from greater depression compared to placebo”, conclude the experts.
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