January 19, the third Monday of the Month, is referred to as “Blue Monday” and is known to be the saddest day of the year. As a Psychiatric Mental Health Nurse Practitioner, I see firsthand the emotional weight winter can bring. Still, it is important to note that mental health is far more complex than a single day on the calendar.

Even so, “Blue Monday” gives us the opportunity to talk about something real: Why this time of year can feel heavy, and what can WE do about it.

Why does January feel so hard?

There are several reasons. Post-holiday whiplash, short days and long nights, financial stress, New Year pressure, and social withdrawal all play a role. The holidays can be intense—full of expectations, family dynamics, financial strain, and disrupted routines. When January arrives, many people feel the emotional “crash.” Holiday spending catches up, bills arrive, tax season looms, and stress compounds!

We also make those New Year’s resolutions, which can feel like a fresh start but can also create shame and discouragement when motivation fades.

And, then there is grief.

What about the feeling of grief and missing our loved ones? As a PMHNP, I am reminded every year that the holidays are not universally joyful. For many, this season quietly awakens grief—sometimes sharp, sometimes soft, but always present. The empty chair at the table, traditions feeling different, memories that surface without warning—they all carry emotional weight.

If you find yourself hurting more this time of year, it doesn’t mean you are “doing the holidays wrong.” It means you’re human and you’re carrying the imprint of someone who mattered deeply. Give yourself permission to feel what you feel, honor your loved ones in your own way, and remember you don’t have to move through this season alone.

Around this time of year, I see a lot of people struggling with low mood or tearfulness, anxiety, irritability, sleep disruption, fatigue, feelings of hopelessness or feeling “stuck,” and increased pain perception. And to answer your questions, Yes, mood and pain are deeply connected.

What you can do to support your mental health this month

Light matters more than you think.
Open the blinds. Step outside for 5 minutes. Consider a light therapy lamp.

Rebuild routine gently.
You don’t need a perfect schedule, just anchors. Wake time, meals, and bedtime consistency can stabilize mood more than most people realize.

Move your body in ways that feel doable.
Not for weight loss and not for resolutions. Move for your brain!

Stay connected.
Call a friend. Join a support group. Say yes to a coffee invitation. Social connection is medicine.

Be compassionate with yourself.
If you’re struggling, it does NOT mean your failing. It means you’re carrying something heavy. Give yourself grace and patience during these times. All things shall pass!

Reach out for help.
If sadness, anxiety, or hopelessness are interfering with your daily life—or if you’re experiencing panic, sleep disruption, or emotional overwhelm—it’s time to talk with a mental health professional. You deserve support, NOT self-blame.

Blue Mondays may be a myth, but your feelings are not. And you don’t have to navigate them alone.

I wish everyone a Happy New Year and a year of putting yourself first. Take care of yourself and each other.

Amanda Kriebs, MSN, APRN, PMHNP
Midwest Medical Center

MidwestMedicalCenter.org/Kriebs

Amanda Kriebs, MSN, APRN, PMHNP, is a Psychiatric Mental Health Nurse Practitioner at Midwest Medical Center who provides compassionate, evidence-based care to individuals navigating anxiety, depression, and other mental health concerns. She is dedicated to helping patients feel supported, understood, and empowered—especially during life’s most challenging seasons. To schedule an appointment, contact Midwest Health Clinic at 815-776-7381.

About Midwest Medical Center

Midwest Medical Center is a not-for-profit 501(c)3 Illinois Critical Access Hospital serving northwestern Illinois, southwestern Wisconsin, and eastern Iowa. Its comprehensive services include health clinics, hospital and emergency care, fitness and rehabilitation programs, and senior care through assisted living and nursing home facilities.