MARTIN FURBER: Let's brighten up Blue Monday

January is a month that seems to drag on for many people.

January 20 is often dubbed 'Blue Monday', a day supposedly coined by a travel firm in 2005 to promote holiday bookings. While the validity of this specific date being the most depressing day of the year is debatable, it does serve as a reminder many people experience a dip in mood during the winter months, especially January.

The festive period, for all it can be pleasurable, can also be emotionally and financially draining. The pressure to 'enjoy' can leave many feeling exhausted and overwhelmed. Add to this the post-Christmas let-down, the cold, dark evenings, and the financial strain and it's no wonder many people feel a sense of gloom descending.

But here's the good news - 'Blue Monday' doesn't have to be a foregone conclusion. What if we reframed this day? Instead of dreading 'Blue Monday', let's reclaim it. Let's use it as a catalyst for positive change, a day to prioritise our well-being and set intentions for the year ahead.

One of the core principles of the type of solution-focused therapy I practice, is to focus on what's working, not what's wrong. Instead of dwelling on negative thoughts ("I'm always tired," "I'm never going to be happy"), try to identify even small moments of happiness or achievement.

Did you manage to get out for a walk? Did you have a pleasant conversation with a friend? Did you complete a task you were dreading?

When we’re feeling a bit overwhelmed or burdened, it's easy to get caught up in a cycle of negative thinking. We often jump to conclusions, assuming the worst-case scenario.

For example, if a friend doesn't respond to a message immediately, we might assume they're ignoring us. But what if they're simply busy?

So, if you want to avoid the January blues, but find yourself constantly veering towards the negative, try this little technique.

• Identify the thought: What is the negative thought that's bothering you?

• Evidence for and against: What evidence supports this thought? What evidence contradicts it?

• Alternative explanations: Are there any other possible explanations for this situation?

• Impact of the thought: How does this thought make you feel? What impact does it have on your behaviour?

By questioning our thoughts, we can begin to break free from negative thought patterns and start to build a more positive outlook as we think about the rest of the month.

n Martin Furber is a therapist qualified in various modalities, an award-winning trainer, and an Instructor Member of Mental Health First Aid England wellbeing@martinfurber.com