A reminder to pause, reflect, and prioritize mental well-being during the winter season
Each January, many people experience lower energy, reduced motivation, and a decreased mood. Cold weather, shorter days, and the quick return to routine after the holidays all contribute and can feel especially challenging.
Blue Monday, a term coined to describe the third Monday in January, offers an opportunity to pause, reflect, and focus on mental wellness. Often called the “saddest day of the year,” it highlights a time when many people experience fatigue, lower mood, and post-holiday stress. Although it is not a scientific or medical term, it is a good reminder for everyone to check in with their mental well-being and practise self-care.
We checked in with AU’s mental health and wellness team to get some tips on navigating this challenging time of the year. They shared a few ways to pause, check in, and prioritize your mental health and well-being during the winter.
Mental health check-in
Awareness is the first step in supporting mental wellness. A mental health check-in can be as easy as asking yourself:
- How am I feeling today?
- Am I coping well or feeling more stressed than usual?
If you are feeling well, take note of why—maybe it’s your routines, or perhaps you’ve gotten some valuable rest or movement—and continue to practise those habits. If you are feeling overwhelmed or down, acknowledge those feelings without judgement. Stress is a normal response to life’s changes and demands, and recognizing when you need support is an important step in supporting your mental well-being.
Ways to promote positive mental health
Mental wellness is shaped by everyday practices. Small, intentional changes can make a big difference over time.
1. Challenge unhelpful thinking
Reflect on patterns of thinking that may be contributing to a lower mood. Taking a moment to slow down and reframe unhelpful thoughts can support better responses to stress.
2. Practise gratitude
Taking time to appreciate things that are going well—even small moments—can shift focus and improve mood. A helpful habit could be taking a moment every day to write down or reflect on a few things you are grateful for.
3. Practise kindness and compassion
Acts of kindness toward others help promote personal well-being. Compassion helps reduce stress and creates a sense of belonging.
4. Stay socially connected
Maintaining meaningful relationships with others is an important practice for mental health. Regular check-ins, conversations, or activities with others can help reduce feelings of isolation.
5. Support your physical health
Rest, eating well, and physical activity play a huge role in mental well-being. Consistent routines in these areas can improve energy, focus, and emotional balance.
Make self-care and mindfulness part of your everyday routine
Self-care is not about perfection, but about making intentional choices that promote well-being. Mindfulness—paying attention to the present moment without judgment—can help reduce stress, even with just a few minutes of mindful breathing or reflection.
Self-care also means responding to life’s challenges with understanding rather than criticism; treating yourself with patience and care can strengthen emotional resilience. By reflecting on what matters most to you and taking small steps toward positive change, your everyday decisions, habits, and actions can create a meaningful impact over time.
Let Blue Monday serve as a reminder that mental health matters every day—especially during the winter months. Taking time to check in, practise self-care, and reach out for support can make a meaningful difference.
Mental health support at AU
If you or someone you know is struggling, support is available through AU's mental health and wellness team.
To learn more, visit the AU Mental Health and Wellness page, which includes a helpful list of external resources.
If you're a student at AU, our dedicated professionals are here to help. Contact AU Support Services today.