How to beat the January blues

20 January 2025

Police Mutual has some top tips to help Dyfed Powys Police Federation members to beat the January blues.

Today (Monday 20 January) is so-called Blue Monday, the name given to the third Monday of January, which is said to be the most depressing day of the year.

While there’s no scientific evidence to support Blue Monday, some people do find January challenging, with its dark nights and cold weather and the promise of spring still a way off.

Samaritans is seeking to turn today into Brew Monday, by encouraging everyone to reach out to people to a cuppa and a catch-up.

And Police Mutual is also looking to bring some positivity with tips to beat Blue Monday.

Police Mutual tips:

Sunlight

Natural light helps stabilise serotonin and triggers endorphins, both mood-boosting hormones. Try to get outside as much as you can during the day to give your wellbeing a positive boost.

Be sociable

You can achieve this without spending lots of money. You could host game and movie nights for your friends, this could be virtual, regularly talk to your loved ones or go for a walk with a friend.

Set achievable targets

If you’re struggling to keep your New Year’s resolutions, re-set them now or set a new goal to achieve around Blue Monday.

Be realistic

Understand that you may feel low during January, the reasons why this is the case and that’s its ok to not be ok and it should pass. If it doesn’t or how you are feeling is more than just the January blues, then talk to someone and get some help.

Exercise

Walking, swimming and cycling will boost endorphins, and will leave you feeling calmer and happier.

Read more of Police Mutual’s advice to beat the January blues, including dealing with money worries and financial pressures.

Police Mutual offers a range of products and services that are only available to police officers, staff, their families and the wider police family, and publishes regular factsheets with a focus on wellbeing and finances.

READ MORE: Shining a light on rural policing.