
January 20th, 2025, is Blue Monday, often labeled the saddest day of the year. Why? We’re mid-way through winter, many have abandoned their New Year’s resolutions, and the emotional toll of forcing holiday cheer has caught up with us. Depression is at it's highest today.
For parents with newborns, Blue Monday can feel even heavier. The demands of caring for a baby—combined with sleepless nights and the endless loop of anxious thoughts—can make the day feel overwhelming.
Thankfully, there are some simple strategies to help you manage this day (and the week ahead).
Use each of these tips to your discretion and find ways to modify them to your liking.
The base of each of these is self-care and that looks different for each person.
Be Nice To My Friend.
Commit to silencing your inner critic and your depression symptoms will fade
When a thought like “I’m so stupid” arises, try this four-step process:
1. Acknowledge it: Recognize the thought without judgment.
2. Apologize: Say out loud, “I’m sorry, self.”
3. Correct it: Replace the thought with something compassionate: “I’m not stupid—I fumbled, and that’s okay because I’m human.”
4. Move on: Let the moment pass without ruminating.
Breaking the cycle of negative self-talk is challenging, but it’s worth it. Commit to this practice for a full day, then reflect on how it felt before you go to bed. Try again the next day. Make a commitment to not allow negative comments in your mind or to come out of your mouth, particularly those that put you down.
*Remember* Yours' is the only voice in your head so it matters what it, you, are saying.
Journal
Journaling is not wimpy. It's not for girls. It's not for the ultra-depressed. It's for everyone. Journaling has been proven to be one of the most effective tools for managing mental health and processing difficult emotions.
Use an actual pen and paper to allow energy to flow. Don't worry if you don't own a fancy journal. Any piece of paper will do, including the past due water bill.
make yourself a cup of tea and a snack
limit distractions by silencing your phone, and using a space where you can immerse yourself in the moment.
Write. No Judgement, no style; just write. If you get the urge to doodle, doodle.
When finished, take an intentionally slow breath and leave everything you've written in the journal. It's out of your head, it doesn't need to follow you around.
Tip: Set a timer for 10 minutes to help keep focus and avoid spiraling.
Limit Social Media
Social media can be a double-edged sword. While it can connect us, it often leads to comparison, negativity, and wasted time.
Here are some ways to manage it:
Stay out of the comment section: It’s often a breeding ground for negativity.
Set boundaries: Limit your time on social platforms or uninstall the apps for the day.
Focus on real-life connections: Call a friend or try a new hobby instead.
Remember, the curated lives you see online don’t tell the whole story. You’re not less than anyone else—you’re simply living your own journey.
I hope these tips help you make it through Blue Monday and the week ahead!

What helps you get through tough days? Let me know in the comments!