Hazel Mollison: Blow away winter blues

Psychologist Chris Arnall, a former Cardiff University lecturer, used a combination of factors to identify the date, including the weather, debt and the time passed since Christmas. It's also for many people the last Monday before payday, while spring still seems far away.

Since the formula's creation five years ago, the concept of Blue Monday has been used to sell everything from gym memberships to short breaks.

Psychologists say there is a grain of truth in it, as many people feel deflated after the winter festivities. Seasonal affective disorder – a condition linked to a shortage of daylight – is estimated to affect around 50,000 people in Scotland.

This year, anxiety about jobs and the recession, plus the effects of the cold snap, may even be adding to the effect.

However, medics are warning against buying into the idea and simply feeling worse.

"Blue Monday exists because people believe in it," says Edinburgh clinical psychologist Ben Williams.

"If there is a phenomenon, then it might be because there is a dip in mood after all the extravagance of Christmas. We've had a few weeks back at work, and for most people, it's the last Monday before they get paid.

"Seasonal affective disorder is a condition that some personality types can be more prone too, but you can treat it by using light boxes, taking more exercise and watching your diet."

Trying to maintain a positive outlook is vital, says Dr Williams, adding people should consider active steps to improve their lives.

"It's ridiculous to allow the weather to affect our mood," he says. "We live in a country where the weather is always changing. Just because it's grey and miserable, why do we have to be miserable?"

Of course, people suffer from depression all year round, and need greater support, but for those of us suffering a bout of the "blues" simple things such as going for a walk, eating healthy food or planning a holiday can lift your mood. Even something as simple as a change from normal routine, such as trying a new cafe, can help.

The Flexible Thinking Forum, a not-for-profit organisation, suggests ten ways people can take care of themselves, including doing something you are good at and taking a break from your routine.

Dr Williams' approach is embraced wholeheartedly by internet campaigners who have set up the website www.beat bluemonday.org.uk, with the support of the Mental Health Foundation (MHF).

Andy Green, one of the campaign organisers, says: "Blue Monday may symbolically be the year's most depressing day, but it doesn't have to be. Blue Monday is also a time to think of others worse off and do something positive to help."

According to MHF, exercise can be as effective as anti-depressants at treating mild to moderate depression. Eating the right food is also important.

"The same diet that is widely accepted to be good for your physical health is also good for your mental health," says MHF chief executive Andrew McCulloch.

"Some people withdraw when they are depressed but friendships are very important for mental wellbeing," he adds.

There are also complementary therapies which are claimed to give you lift.

Holland and Barrett recommends St John's Wort and Vitamin B Complex.

Paul Reynolds, of the Natural Health Clinic on London Road, says: "Acupuncture can really help. It can bring a range of health benefits, as well as helping relieve stress. Basically stress magnifies health problems, so it's important to try and relax."

You may be best taking the whole idea of Blue Monday with a pinch of salt, but it's worth remembering a couple of points. If you are feeling down, you are not alone, and, hopefully, the only way is up now.