Five tips to help get you through Blue Monday

Written By Nik & Eva Speakman
'You got this' written on the floor from chalk

Blue Monday will be upon us very soon, as whilst some view this as the most miserable day of the year, do not despair!

Here’s 5 simple tips to sprinkle a little sparkle into your ‘Blue Monday’.

1. PRACTISE GRATITUDE

Our thoughts create our feelings, so it’s really beneficial to practise gratitude and consider everything you’re grateful for in your life right now. It’s easy to take things for granted but if you take a moment to consider gratitude and what you’d miss if you no longer had it, you will soon appreciate the roof over your head, the people around you, your pets, clothes, mobile phone, the fact you can love and be loved, sing, dance, hug & breathe.

2. BUT LUCKILY

These two simple words will change any negative into a positive, so when you catch yourself saying or thinking something negative, add ‘but luckily’ to the end of the sentence. For example, “it’s Blue Monday, but luckily tomorrow is a new day”. “Oh no, its raining again, but luckily, I have an umbrella”.

3. BE KIND

We have heard this statement more and more in recent times, that being kind, or an act of kindness, can really help lift your mood. However, that act of kindness is also relevant to yourself. If New Year resolutions are starting to wane, take a moment and consider all the things you’ve achieved to date, and realise that change takes time and patience, and also that tomorrow is a brand-new day.

4. MOVE

A positive state-breaker, is movement. Emotion comes from motion, music, dancing, a walk outside or taking part in an aerobics class, can not only help offer a positive distraction, but also help boost those fabulous feel-good hormones.

5. PEOPLE

Being around fun friends is always a brilliant boost. There’s a lot to be said for ‘a problem shared’, so spending time talking to a friend can help lift some emotional weight off your shoulders. Furthermore, being with friends will offer you an opportunity to laugh, share a hug if you need it, and provide evidence that you’re not alone and are valued.

Be sure to check out our TikTok channel to discover more helpful hints and tips, to overcome the bluest of Monday blues!
You could also take a listen to our podcast ‘Making The Change‘.

Nik & Eva Speakman

We have studied and worked together since 1992. Between us we have studied human behaviour and psychology for seven decades. We both share an uncontainable passion to offer hope and to help people lead happier and less inhibited lives.

After many remarkable breakthroughs we created our own behavioural change therapy, ‘Schema Conditioning.’® Subsequent work with trauma victims and their related symptoms, led to the creation of two further trauma-based therapies.

‘Schema Conditioning Psychotherapy.’®

‘Visual Schema Displacement Therapy (VSDT)’®

‘Visual Schema Detachment & Restructuring (VSDR)’®

Qualifications from the creation of our therapies, resulted in training psychology professors, doctors and masters students at Universities in Amsterdam and Utrecht. In 2015, this training produced the two sets of scientific studies conducted into the workings of our therapy; the first two study papers highlighting the remarkable efficacy, was published in the Journal of Behaviour Therapy and Experimental Psychiatry in June 2019. A further third study was then published in the European Journal of Psychotraumatology in April 2021, with a fourth clinical study with hospital patients is currently underway and will be completed by the end of 2022.

In addition to members of the public, we work with, and have treated many high-profile clients and ‘A’ list clients around the world, having had prodigious successes. We are resident therapists on ITV’s multi award-winning ‘This Morning’ and have been for over a decade, we have also had own television shows, one of which, ‘The Speakmans’, also aired on ITV and several countries worldwide. Over the last two decades we have appeared on numerous other television shows as experts, such as the multi award-winning Saturday Night Takeaway.

Our mission is to illuminate that there is ALWAYS HOPE and that overcoming trauma and improving quality of life is entirely possible. Many people have either never been given hope, or worse had hope taken away from them, our aim is to correct that by sharing our message in any way we possibly can, including live workshops, theatre tours, books, podcasts, radio, television, social media and YouTube.

At the heart of all we do, is our relentless mission to offer HOPE to as many people as we possibly can.

https://nikandeva.com
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