Blue Monday and the Winter Slump: Why Does January Seem So Hard?

Jan 12, 2026 General Health

January, often considered the longest-feeling month of every year, has a reputation for feeling tough. Short days, cold weather, post-Christmas fatigue and financial pressure can all combine to create what is often called the winter slump. Blue Monday, which falls on 19 January 2026, is thought of as the low point of the month, when motivation dips, and for many people, energy levels feel at their lowest.

What is Blue Monday?

The term Blue Monday is often debated. Blue Monday was first used as part of a marketing campaign in 2004 by a psychologist who was asked to encourage people to book a holiday. The doctor, Cliff Arnall, did not base the term on any scientific findings. While there isn’t really any one specific day where mental health is “worse” than another, discussions around Blue Monday have offered an opportunity to highlight how difficult January can be, and why.

There is no doubt that winter can have a real impact on mood, energy and overall well-being. Understanding why this happens can make it easier to take supportive steps through the colder months.

Vitamin D and Winter Mood Support

One of the biggest changes in winter is the lack of sunlight. In the UK, from around October to March, it is difficult for the skin to make enough vitamin D from the sun alone. Vitamin D plays a role in mood regulation, and low levels are commonly linked with feeling low or sluggish during winter.

Supporting vitamin D levels through supplements or a good-quality multivitamin can help bridge the seasonal gap. This is especially relevant for people who spend most of their time indoors or cover up due to the cold. The NHS suggest that most adults in the UK could benefit from a vitamin D supplement, especially during the winter months.

Mental health organisations highlight how darker months can affect mood and why proactive support matters. 

Energy and Fatigue Support

Persistent tiredness is another common complaint in January. Short daylight hours, disrupted routines and heavier winter diets can all play a role. Low levels of nutrients such as iron or vitamin B12 can also contribute to fatigue and low energy.

Vitamin B12 supports normal energy release and helps reduce tiredness and fatigue. If you feel drained, gentle nutritional support, such as taking a supplement, is often a better option than relying on caffeine or stimulants. In the same way that having something very sugary to give you a boost can make you feel worse when your glucose plummets again, quick fixes are rarely helpful.

Winter Mood and Nutrient Support From Simply Meds Online

Cyanocobalamin Vitamin B12 is widely used to support energy levels, particularly for those who may not get enough from their diet. It supports red blood cell formation and helps the body release energy naturally, making it suitable for sustained daily support.

Alongside B12, iron supplements, energy tonics and general vitality products can be useful when energy feels consistently low. A well-balanced, nutritionally rich diet can also help.

Immune Support When You’re Run Down

Low mood and fatigue can leave the immune system under extra pressure. When the body is run down, it may be more susceptible to coughs, colds and winter bugs. Supporting immunity can help reduce the risk of illness, adding to an already difficult season.

Common immune-supporting nutrients include vitamin C, zinc and echinacea, as well as beneficial bacteria for gut health. Some of our most popular supplements include:

Floradix Immune Support -This liquid supplement combines iron, vitamins and herbs to support both immune health and energy levels. It is gentle on the stomach and suitable for vegans.

ProVen Biotics for Adults 25 Billion -This high-strength probiotic is designed to support gut health, which plays an important role in immune function. Maintaining a healthy gut can be especially helpful during winter.

For more advice on protecting your immune system, this guide from Bupa is worth reading:
 

Self-Care That Actually Helps in Winter

Self-care in winter does not have to be complicated. Small, practical comforts can make a real difference to how you feel day to day. Dry skin, stiff muscles and general aches are common in cold weather and addressing these can support both physical comfort and mental well-being.

Vitality CBD Muscle Balm - This soothing balm is designed to ease tired or aching muscles. It can be particularly comforting after a long day or gentle winter exercise.

Deep Heat Pain Relief Spray 75ml - Provides targeted warmth to help relax muscles and relieve tension, which can build up during colder months. This is a useful product to have on hand when hitting the gym or starting new activities as part of New Year's Resolutions or health goals. It is easy to overdo it and feel sore or in pain also affects your mood.

Taking time for warm showers, skincare routines or gentle stretching can also support relaxation and improve sleep quality.

When to Seek Further Help

Feeling low or tired during winter is common, but if symptoms feel overwhelming, last for weeks, or begin to affect daily life, it is important to seek further support. Speaking to a GP, pharmacist or mental health professional can help rule out deficiencies or underlying conditions and ensure you get the right care.

Blue Monday on 19 January 2026 can act as a reminder to check in with yourself. With the right combination of nutritional support, self-care and professional advice when needed, winter can feel more manageable and less draining.