This Monday 20th January marks ‘Blue Monday’ – often referred to as the most depressing day of the year! Cold weather, long nights and the aftermath of the festive period are all factors in bringing down the nation’s mood at this time of year. Here, Lee Hawker-Lecesne MBPsS, Clinical Director at The Cabin, Drug and Alcohol Rehab in Thailand, looks at how to lift your mood, manage stress and offers tips for improved mental wellbeing.

Signs & Symptoms of January Blues
Sitting in your comfort zone
Low mood and sadness
Anxiety and feelings of depression
Low libido
Fatigue and feeling lethargic
Irritability
Lack of motivation

Tips to Lift Your Mood
Invest in your physical activity and your mental health – lifestyle modifications such as increased physical fitness can assume great importance in individuals battling mental health issues helping to improve their mental fitness. An essential component of lifestyle modification is exercise. Look to improve your physical fitness through aerobic exercise: such as jogging, swimming, cycling, walking and somatic movement (meditation and mindfulness)
Mental Conditioning & Mindfulness – don’t underestimate the importance of mental conditioning, one of the best ways to do this is to meditate and to practice mindfulness. The millennia-old practice of mindfulness meditation is not just for Buddhists. Recent clinical research studies have shown that it has very good clinical effectiveness in the treatment of depression, anxiety, and stress. It can significantly help reduce symptoms and promote healthier thought patterns.
Eat well to stay mentally healthy – there is a wealth of knowledge about what nutrients the body and brain need for healthy functioning, and by comparing foods to see which contain these specific nutrients, we can understand what foods are likely to boost mood. Keep in mind that while certain foods may not individually change mood, as part of an overall dietary plan they can be effective in boosting your emotional state. Top mood boosting foods include: nuts, oily fish, oats, bananas, lentils, lean meat and spinach – these foods help with healthy brain functioning, can prevent depression, provide a stable source of energy and are linked to a healthy mood.
Cut back on alcohol consumption – even when alcohol is consumed in moderation, it wreaks havoc on our mind and body over time and over the holiday season many of us will have over indulged. Alcohol can contribute to stress, anxiety, and depression and now is a great time to take a look at your drinking habits and make positive changes. A temporary break from alcohol can significantly improve your brain function, clear up your skin and reduce your risk of multiple forms of cancer. Detoxing from alcohol even just for a period of time can drastically improve your life – and the results are instantaneous.
Make three easy to meet resolutions – At The Cabin, we encourage clients to incorporate three simple, low-cost practices into their daily routine, seamlessly and without any imposition, yet with profound benefits for mental wellbeing. Taking short walks in nature or green spaces provides a quick, effective way to reduce stress and boost mood. Gratitude journaling, where clients spend just five minutes noting three things they’re grateful for, fosters a positive mindset and reframes their focus. Finally, a daily five-minute relaxation routine, such as deep breathing or gentle stretching, helps clients release tension and find calm. These small but impactful activities are easy to integrate and contribute significantly to overall wellness.
Treat Yourself – Winter may seem as though it will never end, so beat the winter blues by doing something special. After all, looking forward to something can help anyone stay motivated. Think about something that can turn a frown upside down. Perhaps it’s a day at the spa, a weekend vacation, or a special event. In fact, by planning something exciting, a person’s mood can completely reverse. It allows for anticipation and excitement up until the very day; afterwards it can provide happiness and relaxation for weeks or even months.
Lee Hawker-Lecesne MBPsS, Clinical Director at The Cabin, comments: “Investing in physical and mental health through exercise, mindfulness, and proper nutrition can significantly improve your mood and resilience during challenging times. January is a great opportunity to refocus on these core aspects of wellbeing and make positive, lasting changes.”