The third Monday of January is known as 'Blue Monday'; a term coined by a travel company in 2005 to describe the 'most depressing day of the year'. Whilst this date might not have a scientific foundation, there is evidence to suggest that for many, January is a particularly challenging month. For example, one study found that nearly a quarter of people dealing with a mental health diagnosis report their symptoms worsening over the festive period (NAMI, 2014) and another that more sick leave due to depression is taken in January than in any other month (Deutschlandfunk, 2018). It is not perhaps surprising that January feels harder than most for many of us when we consider factors such as the hours of darkness and lack of sunshine, financial pressures following the festive period, and, by mid-January, feelings of disappointment with dropped New Year resolutions.

The ABC Model of Basic Psychological Needs, part of Self Determination Theory developed by Deci and Ryan in the 1980s, is a useful framework to use and consider at this time of year to support you to your own wellbeing and motivation and those you work with. Take a moment to reflect on which element of the model may be particularly helpful for you and your team members to focus upon.

A - Autonomy

As humans, we have a need to feel in control of our behaviour and decisions. If we feel that we have autonomy, we are more likely to feel engaged, creative, motivated and satisfied in our work. Conversely if we don't feel we have autonomy, we will see a negative impact on our wellbeing and motivation. It may be that a particular area of your personal life or work feels out of control such as your finances or your workload. Take a moment to consider what you could do differently or put in place to increase your feeling of control. If for example, it is around finances, could you speak to a financial advisor or use a financial planning tool to better understand your options. If it is workload, take time to think about small actions to reduce workload (for instance working with others differently, reprioritizing what you do and don't do) or reduce the impact of your workload (for instance taking regular breaks and setting boundaries and expectations about when you will and won't work). The action of both planning and taking small steps, whatever the area where control might be an issue, will help you to regain that feeling of autonomy.

B – Belonging

Belonging (also called relatedness in the ABC model) refers to the need to feel connected with others and to experience meaningful relationships and social support. A large body of research shows how vital social connection and affiliation with others is to our health and productivity. It is important to remember that although for some the festive period represented a time to connect with loved ones and 'fill the social battery'; for others, it can be the reverse. Coupled with fewer financial resources, darker nights and the January blues, many find that there is less opportunity, and less effort put in to socializing at the moment, which may then increase feelings of loneliness and isolation and contribute to reduced wellbeing. Consider what you could do to increase your sense of social connection at work and how you could create a sense of belonging in others. It may be thinking about joining or even setting up a social club or network group at work or changing your lunch and break routines so that you connect with others. Something as simple as checking in on a colleague and having a non-work chat can even make a real difference.

C – Competence

Competence refers to the need to feel effective and capable, the desire to develop and master skills, achieve goals and experience achievement. Research shows how this sense of achievement can then foster personal growth, self-esteem and wellbeing. The start of the new year is a time when many decide to do things differently or 'better'. As a result of overly ambitious goals, a lack of planning or low rewards, by around now many of us have abandoned these resolutions (January 17th is in fact cited as the most common point by which this has happened and has been dubbed 'Ditch New Year's Resolution day'). Working towards and achieving goals is a great way to keep ourselves motivated and achieve this sense of mastery, which in turn supports wellbeing. To set yourself up to succeed, following a model such as Goal Setting Theory proposed by Locke and Latham will really help. This model proposes five key things to think about when setting goals:

• Clarity – ensure that your goals are clear, specific and well-defined

• Challenge – think about a goal that is challenging, but also attainable and realistic

• Commitment – make sure that the goal is something that you want and you are committed to

• Feedback – get feedback by tracking your progress and speaking to others about how you are doing

• Task complexity – if your goal is complex, break it into smaller sub-goals to maintain your focus.

So, if you are experiencing the January blues at work, take a moment to reflect on the three aspects of this model – improving your sense of control, increasing your social connection and sense of belonging, and building your feeling of competence and mastery in your work. Perhaps you will find that fighting the January blues is as simple as ABC.

References:

NAMI (National Alliance on Mental Health). Mental Health and the holiday blues. Retrieved January 14, 2025, from https://www.nami.org/press-releases/mental-health-and-the-holiday-blues/

Deutschlandfunk. Depressionen im Januar. Retrieved January, 14, 2025, from https://www.deutschlandfunk.de/depressionen-im-januar-dunkler-monat-dunkle-gedanken100.html#:~:text=Im%20Januar%20gibt%20es%20mehr,J%C3%B6rn%20von%20Wietersheim%20im%20Dlf