More than just a day…
Blue Monday is often called “the most depressing day of the year.” It falls in January when the excitement of christmas is over, the weather is cold, grey and frosty, and many of us feel the pressure of exams, money, or just life in general.
But here’s the truth: sadness doesn’t stick to one day. Everyone feels low at times, and that’s completely normal. The good news is that there are small, practical steps you can take to start feeling better. Here are six simple ways to manage those tough feelings, not just on Blue Monday, but any day.
1. Get Moving
When you’re feeling sad, moving your body might be the last thing you want to do. But even a little exercise can help. Whether it’s a 10-minute walk, dancing to your favourite songs, or even stretching, it releases endorphins, the chemicals in your brain that make you feel good. You don’t need to join a gym or be a star athlete; just find something fun that gets you active.
2. Talk to Someone
It’s easy to feel like you’re the only one going through a tough time, but that’s rarely true. Sharing your feelings with a friend, family member, or trusted person can be a huge relief. They might not be able to “fix” things, but just having someone listen can help you feel less alone. If you don’t know who to talk to, your school wellbeing team, mentor or online helpline is a great place to start.
3. Take a Break from Screens
Scrolling through social media can sometimes make us feel worse, especially when it seems like everyone else’s life is perfect. Remember, what you see online isn’t the whole story—it’s just the highlights. Taking a break from screens can give your mind a rest. Instead, try doing something offline, even a short break can make a big difference.
4. Focus on Small Wins
When life feels overwhelming, it helps to break things down into smaller steps. Start with something simple, like tidying your desk, completing one bit of homework, or drinking a glass of water. Achieving small goals can help you feel more in control and remind you that you’re making progress, even if it’s little by little.
5. Try Mindfulness
Mindfulness is about paying attention to the present moment instead of worrying about the past or future. It might sound tricky, but it can be as simple as sitting quietly, taking a few deep breaths, or noticing five things around you. Try apps like Calm or Headspace, which have short guided meditations designed for beginners. Mindfulness can help you feel calmer and more in control of your thoughts. Check out our breathing technique cards here to help you.
6. Ask for Help
Sometimes, sadness doesn’t go away on its own. If you’ve been feeling low for a while or it’s affecting your everyday life, it’s important to ask for help. This could be a trusted adult, your GP, or an organisation like us here at Phase. Asking for help isn’t a weakness—it’s a brave step toward feeling better.
Feeling sad is a normal part of life, but it doesn’t have to last forever. Remember, even on days when it feels like nothing is going right, small steps can make a big difference. Start by trying one or two of the tips above, and remind yourself that it’s okay to take things one day at a time.
Do you have a tip that helps you feel better? Let us know over on our social media!
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