Elena Sánchez Escobar, psychologist: “It is important to differentiate between adaptive sadness and a mental health problem”

The term Blue Monday has become widely known as “the saddest day of the year,” popping up in media and on social networks every January. But what does psychology really say about this idea? Looking at it through a scientific lens can help debunk myths, deepen our understanding of emotions, and encourage a healthier relationship with the ups and downs of mood.

For clinical psychologist Elena Sánchez Escobar, director of clinical and operations at Yees!, Blue Monday - falling tomorrow, January 19, in 2026 - is largely a marketing tactic designed to drive consumer behavior.

“From a psychological standpoint, the attention it receives is disproportionate and lacks scientific rigor,” Sánchez Escobar says. “The concept emerged in 2005 as an advertising campaign, not as the outcome of valid psychological research. The supposed formula behind it has never been published in scientific journals and does not meet the methodological standards required to be considered evidence.”

Tying emotions to dates can be harmful

“The problem is not only its origin but how the message is used in media and advertising. Promoting the idea of the saddest day of the year creates a simplistic view of emotional distress and reinforces the belief that feelings are tied to a specific date,” she adds. “This goes against a healthy understanding of mental health, which sees emotions as dynamic processes influenced by multiple factors that people can actively manage. Instead of promoting emotional education, understanding, and self-care, Blue Monday tends to trivialize psychological distress and turn it into a consumable product, stripping away the complexity of something as important as mental health.”

Even so, Sánchez Escobar acknowledges that hearing these messages can affect mood. “This is linked to the power of beliefs and expectations. When someone internalizes the idea that a specific day is meant for sadness, a self-fulfilling prophecy can occur. Everyday discomforts are interpreted through that lens, amplifying negative sensations. People may adopt a more pessimistic attitude, attribute any unpleasant experience to Blue Monday, and cope passively, withdrawing from activities or social interactions. Over time, this can reduce a person’s sense of control over their emotions, which is something we aim to strengthen in clinical practice. The goal is to help people understand emotions as signals to listen to, comprehend, and regulate, not as states imposed by a date or external factor.”

Why winter can make us feel down

While Blue Monday itself is misleading, it is true that some people feel sadder during this time of year. “It makes sense that people may experience more sadness or apathy during winter, and research supports this,” Sánchez Escobar says. “Although Blue Monday has no scientific basis, it is not unusual to feel lower or emotionally vulnerable at this time. Winter months are associated with mood changes, largely due to reduced sunlight, which affects circadian rhythms and neurotransmitters like serotonin, linked to emotional well-being. Added to this are post-holiday routine changes, increased work demands, fewer rewarding activities, and a tendency to evaluate one’s life at the start of the year. These factors can produce temporary feelings of sadness, apathy, or low motivation, which are generally normal and adaptive emotional responses.”

Distinguishing normal sadness from mental health issues

“It’s important to distinguish between adaptive sadness and a mental health problem. Clinically, there are clear signs indicating that someone may need professional help. These include persistent low mood for several weeks, loss of interest in previously enjoyable activities, significant sleep or appetite changes, chronic fatigue, recurrent feelings of guilt, worthlessness, or hopelessness, and difficulties functioning at work or in social life. Progressive isolation and especially thoughts related to death or not wanting to be alive are red flags that require immediate attention,” she notes.

At the same time, feeling sad at certain moments is not only normal but necessary. “Sadness has an adaptive role: it helps us process losses, pause, reflect, and seek support when needed. The problem arises when we view every negative feeling as abnormal or pathologize emotions that are part of being human. Understanding that emotions fluctuate and that each one serves a purpose allows us to relate to our emotional world in a healthier, more compassionate, and mindful way,” Sánchez Escobar concludes.

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