How To Beat Blue Monday
Branded ‘the most depressing day of the year’, Blue Monday has come around once again.
But why is this particular Monday so ‘blue’? After the Christmas festivities, January is usually associated with cold, dark weather, a tightening of purse strings and healthy living after a (deserved) period of overindulgence.
It’s because of this that January can sometimes feel like a long and difficult month to get through. These pressures are said to ‘peak’ on Blue Monday and trigger feelings of low mood and low motivation.
However, we’re here to turn that around and help you avoid the Blue Monday myth altogether. That’s why we’ve come up with some easy ways you can add a sprinkling of positivity to boost your mood not just today, but any day.
WHAT IS BLUE MONDAY?
Blue Monday actually first surfaced in 2005 as part of a marketing ploy by British travel company, Sky Travel, who tried to convince their audience that the only way to overcome Blue Monday was to book a holiday. Somehow this ‘clever’ strategy has weaved its way into our common beliefs, when really there’s no real evidence to support it.
HOW TO BEAT BLUE MONDAY
1. EXERCISE
We’ve said it before and we’ll say it again, exercising is a great way to lift your mood and increase your energy levels.
When you exercise, your body releases endorphins, also known as the brain’s ‘feel-good’ neurotransmitters. Research also shows that outdoor exercise in particular, including cycling or running, can be effective at treating low mood. But if running in the winter months doesn’t appeal to you, there are plenty of other activities that are shown to have many positive benefits for your mental health.
From training hard at the gym to opting for some gentle stretching in the studio, there are lots of ways to add physical activity into your everyday. It’s just a case of finding what’s right for you.
READ MORE: New Year, New Goals: Move Your Body
2. EAT WELL
We appreciate that constantly being reminded to ‘eat well’ can be a bit overwhelming, but the benefits of a balanced diet really can do wonders for your wellbeing.
As tempting as it is to reach for comfort foods to cheer you up - especially given the amount of chocolate we’ve been used to nibbling on over Christmas - eating lots of foods high in fat and carbohydrates can often cause blood sugar levels to crash, resulting in you feeling ‘sluggish’. This can potentially increase your anxiety levels.
Meanwhile, a diet rich in fruit and veg and healthy fats is just as important for your mental health, as it is your physical health. It’s like they say feeling good on the outside is all about feeling good on the inside.
3. MAKE THE MOST OF NATURAL LIGHT
January tends to be when most of us return to work or our studies, and this usually involves travelling to and from your place of work in the dark. That’s why it’s more important than ever to take regular breaks. Try to leave your desk and go for a short walk at lunchtime to get your much-needed dose of light and fresh air, as research shows that increased hours of sunlight heightens the brain's production of the mood-enhancing chemical, serotonin.
If you work from home, make sure you factor in time for regular lunch breaks and try to head outside to snap up some fresh air.
4. TAKE TIME FOR YOURSELF
This is something everyone should get on board with, Blue Monday or not!
Take time to do something nice for yourself - something that brings you happiness, positivity or comfort. This could be taking a long bath, reading on the sofa, hitting the gym, or even binge-watching your favourite TV show. On those days where you need a little pick-me-up, it’s important to do, and think about, positive and comforting things.
You could also create a list in your mind, or written down, of everything you’re grateful for and anything you have to look forward to in the months to come. January is the perfect time to schedule something with your friends or loved ones, and to focus on all the positivity this year may bring.
5. CATCH UP WITH LOVED ONES
Spending time with your favourite people is one of the few pleasures in life that can cost very little, but reward you significantly. Whether you enjoy a walk with friends or a video call with a relative, being around loved ones is a sure fire way to boost your mood this Blue Monday. Even arranging to see them in a few days’ time will lift your spirits by giving you something to look forward to. Other benefits include feeling less stressed, feeling more motivated and an increased sense of belonging and purpose.
6. MANIFEST
If you’ve heard about ‘manifesting’ once, you’ve probably heard it a million times, but if you want to feel more empowered and successful in life, it might actually be worth your while. Whether you want to land your dream job, smash that new PB or simply achieve more inner-peace and confidence, manifesting could help make that happen.
But, firstly, what is it? Manifestation is the act of using your thoughts as a means of turning desire into a reality.
Simply by visualising what you want to achieve or where you want to be can help you become more optimistic about the future. On top of that, like compliments, manifestation can be used to uplift a person and shift their mindset to a more positive place. You’re also more likely to be less stressed and more grateful, which in turn can help you feel more positive while boosting your overall health.
This is by no means an exhaustive list of tips to boost your mood, but, hopefully, they will come in handy for those of you in search of a little pick-me-up.
Remember, it’s not enough to only take some time for yourself first thing in the morning or last thing at night. It’s important to keep taking care of yourself both mentally and physically throughout the day. Self care comes first, always.
If you’re experiencing symptoms of low mood, you might find it helpful to speak to your GP. UK mental health charity, Mind has produced a guide on how to speak to your GP about mental health.
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Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.