Blue Monday, the Depressive Fog, and How the Brain Can Heal

It is January here in Ontario, which means the weather is cold and bleak - and many of us are still recovering from the Christmas holidays (pocketbook included). As I look out my window and write this, the gray clouds and drizzle hang over what's left from the most recent snow fall. How dreary.

The third Monday of January has been dubbed "Blue Monday," often referred to as the most depressing day of the year. Why? Not only because of weather and post-holiday blues, but also because of failed resolutions. These may be factors that contribute to depressive symptoms, but what actually happens in the brain when we feel this way?

When Low Mood Becomes Overwhelm

We can all experience feelings of depression at times. This doesn't necessarily mean that we are clinically depressed. Often, it's what happens when we have been under too much stress for too long or we are going through an acute situation such as a loss (death of a loved one, job loss, or a break-up).

*Important Note: if you have been experiencing depressive symptoms consistently for longer than 6 months, please talk to your family doctor or mental health professional to explore the possibility of clinical depression.

What Happens in the Brain When We Feel Depressed?

I completed the first two years of my undergraduate degree in science before transitioning into psychology, which sparked a lasting interest in the biological mechanisms of mental health issues. Let's explore what happens biologically when we get in a low mood. When stress is chronic or overwhelming, our brain shifts into survival mode.

• the amygdala (the threat and survival system at the back of our brain) is hijacked and becomes overactive
• the prefrontal cortex (responsible for regulation, language, planning, and decision-making) goes partially offline
• the brain gets stuck in negative rumination loops
• the hippocampus (memory, learning, and emotion part of the brain) shows a bias towards negative memories. Studies have shown that with chronic depression, the hippocampus is actually smaller
• the dopamine system (pleasure, reward, motivation) becomes underactive
• instead of dopamine, the stress hormone cortisol takes over

When the body goes into this threat response, it is trying to protect you from perceived threat. This is not a flaw - it is an exquisite system of conserving energy and scanning for any potential dangers.

The Good News: The Brain Can Change

The good news is that your brain has learned this pattern, so it can also unlearn it! Our brains are beautifully neuroplastic ("plastic"), which means they can reorganize, form new neural pathways, and adapt throughout our lives! It's remarkable, really.

So, how do we lift our brains from this depressive fog? It can start with small intentional steps. Below are six neuro-informed strategies that you can try right away. You don't need to do all of them at once, just choose one that resonates for you, and start there.

1.Calm the Brain's Alarm System

Reduce amygdala activation by helping your body to feel safe

• slow, deep breathing with a longer exhale
• grounding techniques such as 5-4-3-2-1
• self-massage or gentle partner massage

2. Loosen the Grip of Negative Thinking

Bring the prefrontal cortex back on-line

• name negative thoughts and feelings ("Name it to tame it," as Dr. Dan Siegel says).
  • For instance, "This is sadness, and that's ok"
• practice curiosity and acceptance, rather than judgement
• gently explore alternatives, asking yourself what else might be true?

3. Interrupt Negative Ruminations Loops

Shift from inward negativity to being present in the moment

• practice mindful moments
  • for example, putting your hand on your heart and saying to yourself "I am here, I am safe"
• focus on your surroundings and take in the moment that you're in, noticing textures, temperature, sounds, sights, light, etc
• gently redirect thoughts from negative to positive, reframe without judgement

4. Jump-Start Motivation

Activate dopamine (reward hormone) through action, not willpower

• take one micro-movement towards a task
  • Motivation builds from taking action, so you don't have to wait for motivation to kick in before taking a step towards a goal
• approach a task as an experiment to see how it feels/how it goes, rather than a dreadful obligation
• celebrate effort, not outcomes, no matter how small
  • Sometimes getting out of bed and having a shower is a big win - and it counts

5. Help the Brain Store Positive Experiences

Grow new neural connections and counteract the negative effects of cortisol on the hippocampus

• help the brain pay attention to and store positive moments
  • In my work with couples, I love assigning a positives journal for homework. I ask them to write down just one small thing every day that they appreciate about their partner. They can then share it with each other
• pause and take in the moment for 10-20 seconds when you are feeling good
• if a painful memory comes to mind, remind your nervous system that the danger is over
  • if a difficult memory surfaces, your nervous system may react as though it is happening right now because it doesn't realize it was in the past. You can gently remind yourself that you're safe in this present moment (if indeed you are). This can be done with grounding techniques such as:
    • slow deep breaths
    • feeling the support of the chair you're sitting in
    • feeling the floor with your feet
    • looking around the room
    • placing your hand on your chest
    • saying "That happened then. This is now. I am safe in this moment."
  • By doing this, we are helping the brain to reconcile (re-file) that memory with less threat or emotional charge. We can't forget or change the past - but we can heal by letting our brain and body know that the danger is no longer happening.

6. Use Somatic Body Movement to Encourage Shifts

When thinking/reasoning is difficult, work bottom-up

• gentle movement, stretching, or opening
• self-soothing touch or partner massage
• notice what you feel in your body, and breathe into any tensions

A Self-Compassionate Reframe

From an Internal Family Systems (IFS) perspective, sadness is a part of you. It exists for a reason - it was originally created to protect you. It is not your core being or identity.

You can notice sadness, acknowledge it, and even thank it - without letting it consume you. With support, you can help your brain and body learn that it doesn't need to be in survival mode anymore. Instead, you can give yourself permission to thrive.

A Final Note on Support

Important Note: Sometimes medication is an important part of treatment, especially if depression is chronic or severe. Please do talk to your family doctor or naturopathic doctor to discuss what might be helpful for you.

As a Registered Social Worker, I am not able to diagnose mental health issues or prescribe medication. What my team and I can do is support you in reducing depressive symptoms, offer coping strategies, and help you rewire your brain towards greater resilience and well-being.

Hope the rest of the winter treats you well!

Take care,

Melissa Johari, MSW, MTS, RSW

Founder and Clinic Director of The Couple Wellness Experts