WASHINGTON — It’s called the “Most Depressing Day of the Year.” It’s also a global day to call attention to the toll depression takes on our lives at work and at home and the costs to our economy.
Why This Day? Blue Monday was created by Dr. Cliff Arnall, a researcher at University of Cardiff’s Center for Lifelong Learning. He devised a formula that uses a variety of emotional and stress factors to determine the most depressing day of the year.
- Light: Low light levels and bad weather combine to create Seasonal Affective Disorder.
- Bills Due: Holiday bills are hitting the mailbox and debt becomes more apparent.
- Resolutions: Many New Year’s resolutions are already broken.
- No Hope: People have low motivational levels and a feeling of need to take action.
Depression is the leading cause of disability in the U.S. and the second-leading cause of disability worldwide. Depression takes a tremendous toll on our mental and physical health, our relationships and our economy. It is expensive to treat and the loss of production in our country due to depression is estimated at $125 billion in 2014.
Studies show 80 percent of people with depression are impaired every day of their lives. Depression increases your risk for coronary artery disease, stroke, heart attack and certain cancers.
Many people do not get help, and their families don’t support them because of the stigma and healthcare costs associated with depression. Blue Monday is an opportunity to open the discussion about depression and its destruction of our global society.
If you or someone you love thinks they may have depression, please go to your healthcare provider for a diagnosis. There are many effective treatments for depression including implants, mindfulness practices and emerging drug treatment.
Take one step at a time.
- Lighten Up: Research suggests shedding light on yourself with a light therapy box is one of the most effect treatments for SAD. Light therapy artificially replaces the sunlight hours lost during the shorter days of winter. There are many types of light therapy, so check with your doctor and Google your options to find the right light for you.
- Walk It Off: Do not underestimate the effectiveness of exercise. Take a daily walk around the block, around the office, or up and down the stairs. Get a buddy system with a close friend. Hold each other accountable to get out of bed and get moving every day. Studies show exercise produces endorphins that improve your mood.
- Eat Mood Food: Food is medicine. Food changes your mood. Eating breakfast sets your metabolism and regulates your mood for the day. Eat foods rich in Omega 3’s, 1-3 grams-a-day, to reduce depression, but check with your doctor first. Keep B6 foods around to help the body produce serotonin, which can decrease in the winter. Grab a banana, eat a turkey or tuna sandwich or munch on some sunflower seeds.
- Chase It Away: Practicing research supported renewal rituals during your day can help chase the gloom away. Do a “5 Minute Renewal Ritual” to renew your mind and body: a few yoga stretches in your chair at work; a short meditation to grow your brain; go online to play a quick word game to build some neurons; listen to your favorite music to increase your serotonin production; or email a friend you love to produce oxytocin.
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