Blue Monday in Vancouver: Winter, Mood & Depression Support

Each January, headlines declare the arrival of “Blue Monday” — often described as the most depressing day of the year. While the idea of a single day being responsible for low mood isn’t supported by science, many people in Vancouver do notice that mid-January can feel especially heavy.

So you might be wondering, what’s really going on?

In a city known for long stretches of rain, short daylight hours, and grey skies, winter can take a genuine toll on mental health. Rather than focusing on a single date, it’s more helpful to understand how Vancouver’s winter conditions affect mood, and what support can make a difference.

What Is Blue Monday — And Is It Real?

Blue Monday typically falls on the third Monday of January and was popularized through a marketing campaign in the early 2000s. The idea suggested that a mix of factors — cold weather, debt, broken New Year’s resolutions, and low motivation — combine to make this day uniquely depressing.

From a clinical perspective, there’s no scientific formula that proves one specific day is worse than another. However, the popularity of Blue Monday has endured because it reflects something many people recognize:
January is hard for a lot of us.

Rather than dismissing the concept entirely, Blue Monday can serve as a reminder to check in with ourselves — especially during Vancouver’s darkest months.

Why January Can Feel So Difficult in Vancouver

Vancouver’s winter environment plays a significant role in how people feel emotionally and physically. Several factors tend to overlap in January:

Prolonged Grey Weather

Weeks of cloud cover and rain can limit exposure to natural light, which is essential for regulating mood, energy, and sleep.

Short Daylight Hours

During winter, Vancouver experiences late sunrises and early sunsets. Reduced daylight can disrupt circadian rhythms and impact serotonin and melatonin levels — both of which influence mood.

Post-Holiday Letdown

After the structure, social connection, and anticipation of the holiday season, January can feel quiet and isolating. Many people report a sense of emotional “drop” once celebrations end.

Pressure to “Start Fresh”

New Year’s resolutions and expectations for productivity can create added stress — particularly if you’re already feeling low, tired, or unmotivated. If you haven’t been successful at following your goals or resolutions for the new year, this can also add more stress and disappointment.

Taken together, these conditions can make it feel like there’s something uniquely wrong — when in reality, your nervous system may simply be responding to winter.

Winter Blues vs. Seasonal Affective Disorder (SAD)

It’s normal to feel more sluggish or down during darker months, but for some people, symptoms go beyond the typical “winter blues.”

Winter Blues

• Mild low mood or irritability

• Lower energy or motivation

• Wanting to stay in more

• Changes in sleep or appetite

These symptoms often come and go and don’t significantly interfere with daily functioning.

Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder is a form of depression linked to seasonal changes, most commonly beginning in fall or winter. It is estimated that between 2-3% of Canadians have Seasonal Affective Disorder.

Symptoms may include:

• Persistent low mood or hopelessness

• Loss of interest in activities you usually enjoy

• Difficulty concentrating

• Significant fatigue

• Changes in sleep and appetite

• Withdrawing from others

If symptoms last for weeks, worsen over time, or begin affecting work, school, or relationships, it may be helpful to seek professional support.

Why Blue Monday Can Still Be a Useful Check-In Point

Even though Blue Monday isn’t a clinical diagnosis, its timing often aligns with:

• The darkest stretch of winter
• Reduced social activity
• Increased emotional fatigue

For many Vancouver residents, it can be a helpful moment to pause and ask: How am I really doing this winter?

If you’ve noticed that your mood has been consistently low, or that coping feels harder than usual, you’re not alone — and support is available.

Ways to Support Your Mental Health During Vancouver Winters

While everyone’s experience is different, these approaches are often helpful during the winter months:

Increase Light Exposure

Spending time outdoors during daylight hours, even on cloudy days, can help regulate sleep and mood. Some people also benefit from light therapy, especially when used consistently.

Build Intentional Pleasure and Rest Into Your Days

Winter often calls for a gentler pace. Creating small, intentional moments of enjoyment and rest can help counterbalance seasonal stress. Sometimes, the decision fatigue of trying to figure out accessible things to do while having low motivation can be the trickiest part. Fill out our free Dopamine Menu Template for some added structure!

Stay Connected

It’s easy to withdraw during colder months, but maintaining even low-pressure social connection can be protective for mental health.

Consider Counselling Support

Working with a therapist can help you:

• Understand how winter affects you specifically

• Develop strategies for managing low mood and energy

• Address underlying depression or anxiety

• Build resilience through the seasonal transition

Counselling doesn’t mean something is “wrong” — it can be a proactive way to support your mental health during a challenging time of year.

Depression Counselling in Vancouver: You Don’t Have to Get Through Winter Alone

If Blue Monday has you reflecting on how you’ve been feeling this winter, it may be a good time to reach out for support. Seasonal depression is common in Vancouver, and effective, compassionate help is available.

Working with a counsellor can provide space to:

• Talk openly about how winter impacts you

• Learn tools that go beyond quick fixes

• Feel less alone during darker months

Winter won’t last forever — but you deserve support now, not just when things feel unbearable.