Most Depressing Months 2026: Why January & November Hit the Hardest

• Two Gloomy Seasons: November and January bring major mood dips – November from post-holiday slumps and weather changes, January from post-celebration blues and failed resolutions during endless winter.
• Seasonal Affective Disorder: SAD peaks in these months due to lack of sunlight and disrupted sleep cycles, causing depression-like symptoms that typically disappear outside winter.
• Solutions: Combat SAD through doctor consultation, light therapy, exercise, outdoor activities, better sleep schedules, improved home lighting, and social connections.

UPDATED: December 2025

We thought November was the undisputed champion of gloomy months, but there’s another contender for the title: January. As it turns out, we’re dealing with two major mood dips during the year. In fact, the third Monday of January has even earned itself the title of “Blue Monday” – considered by many to be the most depressing day of the year. 

Both months bring their own unique challenges to our mental health and well-being. You’re probably familiar with both these challenging months. Have you noticed a shift in your mood during these times? Are you feeling more like you want to crawl under the blankets than face another work day? You’re not the only one.

November has earned its gloomy reputation by falling between holidays and head first into the cold and dark. After the return to school, Thanksgiving and Halloween, we find ourselves in a post-holiday slump and possibly a sugar crash. Most likely the weather took a sharp turn into some blustery, colder days and freezing nights. All of the sunlight seems to have disappeared to the south leaving us in the north pining for light and warmth. Oh, what happened to all of those beautiful fall leaves that were flourishing just a week ago? Yep, gone, leaving the skeletal remains of tall, swaying, bare trees, shivering in the breeze without their colorful robes.

Then comes January, bringing its own special brand of blues. The holiday festivities are over, credit card bills are rolling in, and we’re faced with the stark reality of New Year’s resolutions we might already be struggling to keep. The winter feels endless, and spring seems like a distant dream. Plus, we’re still dealing with those short, dark days that started in November.

Why So Blue?

Seasonal Affective Disorder vs Depression

Seasonal Affective Disorder (SAD) typically peaks in the beginning of November, but it can last all through the dark winter months, often hitting another high point in January. The difference between depression and SAD is that the symptoms typically disappear for the rest of the year – really only lasting during the winter. However, depression and SAD do share many similar traits such as low mood, loss of interest, fatigue, weight gain, feelings of hopelessness, and even thoughts of suicide, so it is important to stay on top of SAD if you know you are prone to it. The main culprits for SAD seem to be a lack of sunlight and a disrupted circadian rhythm. Your circadian rhythm is the 24-hour internal clock that is responsible for alertness and sleepiness in response to light changes around us.

Stress also seems to play a role in SAD, however, researchers are not sure if stress causes the disorder, or if the disorder causes the onset of stress.

No doubt the winter does seem to make things just a wee bit more tiring – outdoor chores take longer, snow shoveling, winter traffic can be longer and more treacherous, and the constant shivering from the cold can wear us out. Add to that, looming holidays and time pressures in November, or post-holiday letdown in January, plus work, plus family obligations. Maybe even add the fact that you’re not a spry, young thing anymore.

NEW YEAR BLUES

The “Blue Monday” Phenomenon and New Year Blues

While November brings pre-holiday stress, January delivers what many call the “New Year Blues” – a perfect storm of factors that make it particularly challenging for mental health:

Financial Stress:

January brings the reality of holiday spending. For seniors on fixed incomes, credit card bills and depleted savings can trigger significant anxiety. Canadian seniors may also face year-end tax preparation stress and RRSP/RRIF decisions.

Failed Resolutions:

By mid-January, many New Year’s resolutions have already faltered. This sense of failure compounds existing seasonal depression, particularly for seniors dealing with health limitations that make goals like “exercise more” or “lose weight” feel impossible.

Social Isolation Intensifies:

After the burst of holiday visitors and phone calls, January brings stark silence. Family members return to their busy lives, and seniors often face weeks or months of minimal social contact. This is especially pronounced in Canadian winters where weather makes outings difficult. The post-holiday letdown is keenly felt by seniors, when the holidays represent their primary source of family connection. When children and grandchildren leave, the house feels emptier than before they arrived.

“Blue Monday” Reality:

The third Monday of January has been dubbed the most depressing day of the year. While the specific date is somewhat arbitrary, the concept reflects a real phenomenon: by mid-January, holiday excitement has faded, winter feels endless, and spring seems impossibly far away.

Canadian Winters Amplifies Gloom:

In Canada, January often brings the harshest winter weather – extreme cold, heavy snow, icy conditions – making it dangerous or impossible for seniors to leave their homes, compounding isolation and mood problems.

What To Do

If you think you have Seasonal Affective Disorder, there are a couple of things that you can do.

• Medical Consultation First
  • First, check in with your doctor and tell them what’s going on. They can rule out other conditions (thyroid issues, vitamin D deficiency) that mimic SAD.
  • They may prescribe:
    • Vitamin D supplements (particularly important in Canadian winters)
    • Antidepressants if symptoms are severe
    • Referral to mental health professionals covered under provincial health plans
• Maintain Social Connections
  • Schedule regular video calls with family (not just during crises)
  • Join virtual or in-person senior programs through local community centers
  • Consider companion care services if isolation is severe
  • Faith communities often offer winter outreach programs
• Light Therapy (Phototherapy)
  • Light therapy devices are highly effective for SAD. Sit in front of a 10,000 lux light box for 20-30 minutes each morning. Some provincial health plans or private insurance may cover these devices.
• Cognitive Behavioral Therapy (CBT):
  • Many Canadian psychologists specialize in CBT for SAD, helping you develop coping strategies and challenge negative thought patterns. Often covered by extended health benefits or available through provincial mental health programs.
• Stay Physically Active. Exercise is a natural mood lifter.
  • Bundle up and get outside during daylight hours, even for 10-15 minutes
    • Try winter activities: snowshoeing, cross-country skiing, winter walking
    • If homebound, use online exercise classes designed for seniors
    • Many community centers offer free or low-cost winter fitness programs
• Self-Care:
  • Maintain consistent sleep schedules (no excessive napping). When affected with SAD, naps and oversleeping tend to dominate
  • Eat nutritious meals rich in Omega-3s and vitamin D
  • Stay socially engaged even when you don’t feel like it
  • Practice gratitude journaling
  • Engage in hobbies that bring joy
• Environmental Modifications:
  • Open curtains and blinds during all daylight hours
  • Position your favorite chair near windows
  • Add full-spectrum light bulbs throughout your home
  • Trim outdoor bushes/trees that block natural light
  • Paint walls in lighter, brighter colors
• Consider Short Winter Getaways:
  • If financially feasible, even a long weekend in a sunnier location can provide a mood reset. Some seniors find visiting family in warmer provinces during January-February helps break the winter blues cycle. Consider a getaway to a warmer, sunny climate
• Canadian Resources:
  • CMHA (Canadian Mental Health Association): Provincial branches offer support groups and resources
  • 211 Help Line: Connects you to local mental health and social services

Moving Through the Darkness

Whether you’re facing November’s pre-holiday stress or January’s post-celebration blues, remember that these feelings are both common and temporary. Canadian winters are long, but spring always returns. If you’re experiencing symptoms beyond normal “winter blues” – persistent sadness lasting more than two weeks, thoughts of self-harm, or inability to function in daily life – please reach out to your doctor or a mental health professional. SAD is highly treatable, and you don’t have to struggle through winter alone.

For seniors isolated during winter months, professional companion care can provide crucial social connection and support. myCareBase connects families with compassionate caregivers who understand the unique challenges of Canadian winters and senior mental health.

Spring will come again, and in the meantime, there are plenty of ways to brighten your days and lift your spirits. Read some of our other articles –

• Ways Art Therapy Uplifts Seniors
• Brain Games Good for the Mind
• Combating Depression

You matter. Your wellbeing matters. And help is available.