To help you try and combat your Blue Monday (or any other day) TFN has asked SAMH for five tips to happiness

We all get the Monday morning blues every now and then causing us to struggle to get out of bed and in to work. However, it is said no other Monday of the year is as bad as Monday, 18 January – so much so it has been renamed Blue Monday. To help you try and combat your Blue Monday (or any other day), TFN has asked Scottish Association for Mental Health (SAMH) for its five top tips!

1. Stay connected

It’s important to stay in touch with friends and family, especially if you’re feeling down. Even if it’s just having a chat over a cuppa, talking can help lift your mood.

• Make a phone call rather than email or text
• Meet up with that friend you haven’t seen in ages
• Join an interest group or sports club in your local area

2. Get active

Regular physical activity has been proven to have a positive effect on your mental health and wellbeing. This doesn’t mean you have to run a marathon like Mo Farah; there are lots of other things you can do to keep active!

• Go for a short walk at lunchtime
• Put on your favourite song and dance around your living room
• Take the stairs instead of the lift

3. Take notice

Be in the moment. Whether you’re sharing a coffee with colleagues or talking with friends, being aware of the present instead of dwelling on the past or worrying about the future is good for your wellbeing.

• Take a different route to work or class
• Notice how your friends or colleagues are feeling –if they don’t seem themselves ask them about it
• Remember to take pleasure in the little things – a rainbow, a sunset or a smile from a stranger in the street

4. Learn

Surprise yourself and try something different. Achieving a goal or learning something new can increase your confidence as well as being fun. We all have something we’d like to try. Do it today!

• Ask a friend to recommend a book they think you would enjoy
• Find out what classes are available in your community and sign up for something that takes your interest
• Learn a new recipe and cook it for a friend or family member

5. Give

It feels good to give. Giving your time can be very rewarding and can connect you to your community. Research shows doing an act of kindness every week boosts your mood and increases your wellbeing!

• Volunteer your time for a cause you feel passionate about
• Offer your seat on the bus or train to someone who needs it more
• Sign up to be part of Team SAMH