CLEVELAND — Blue Monday — the third Monday in January that supposedly is the most miserable day of the year.
It started off as a way to market travel to warm places and it even has a "formula": W+(D-d)xTQ. W, of course, is for weather, which in January is always blah. D is for all that debt you accumulated over the holidays and the bills are due. Lower case d is how your monthly salary looks afterward, T is for time after Christmas and before the next holiday, and Q... well, you likely quit your New Year's resolutions by now.
RELATED: More Health Hub stories from WKYC
All of these variables are subjective and not based on science, but there's a smidge of truth to some of it. All the holiday chaos is behind us and we're settling back into our normal routines, and many of us — about 10 million Americans — suffer from Seasonal Affective Disorder, or SAD.
SAD and its symptoms are real, and depression can happen any day of the year. Dr. Susan Albers, psychologist with Cleveland Clinic, says this is typically the week she starts hearing from patients who are dealing with SAD symptoms or simply having trouble with depression.
SAD symptoms can include the following:
- Feeling listless, sad, or down most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy and feeling sluggish
- Having problems with sleeping too much
- Experiencing carbohydrate cravings, overeating, and weight gain
- Having difficulty concentrating
- Feeling hopeless, worthless, or guilty
- Having thoughts of not wanting to live
Albers says the easiest way to combat some of these feelings is by getting outdoors and into the natural light — even if there's limited sunlight, the fresh air and natural light can help. If the weather is an issue, try sitting in front of a window or use a light therapy lamp.
You might talk to your doctor about your vitamin D levels, too. Low levels — which are common this time of year — can impact your mood. If supplements aren't your thing, you might try more vitamin D rich foods.
Suggestions may include:
- Cod liver oil
- Salmon
- Swordfish
- Tuna fish
- Orange juice fortified with vitamin D
- Dairy and plant milks fortified with vitamin D
- Sardines
- Beef liver
- Egg yolk
- Fortified cereals
While Blue Monday is not a legitimate scientific cause, this time of year can be difficult for some and their feelings should not be diminished. Albers suggests now is the time to do a self-check on your depression and stress levels and, if you're having difficulty, reach out to a professional.