It’s not just you — this is *officially* the most depressing time of year, according to a scientist

If you have been feeling extra blue lately, trust us when we say you’re not the only one under the weather. The most depressing day of the year occurs in January and is aptly named “Blue Monday.“Blue Monday occurs on the third Monday of January each year, and was originally initiated by Cliff Arnall.Arnall developed a formula which allowed him to determine the time in January where people are most likely to suffer from depressive symptoms. And thus, Blue Monday was born.

If you’re wondering how exactly Arnall could have come to such a conclusion, he considered a whole bunch of things. He analyzed factors like time since the holidays, New Year’s resolutions progress, bad weather, debt (which is often compounded by holiday spending), and low levels of motivation. When you put it that way, it makes total sense that Blue Monday exists.

Everyone has differing levels of feeling down after the New Year, and of course there are people who will claim to be better than ever and #sorrynotsorry about it. But for most of us, feeling blue is quite common. Whether you’re bummed that all that egg nog packed on some holiday pounds or you are cringing at your credit card statement, it’s easy to feel overwhelmed in January. For people already prone to depressive feelings, the doom and gloom of January can seem like too much to handle.

Blue Monday may be real, but it doesn’t have to get you down. Not just on the third Monday of January but all throughout the year, it is critical to indulge in self-care. That looks different for everyone, but some ideas include working out, getting your nails done, taking a bubble bath, reading a book, buying yourself a little something, and surrounding yourself with people you love. And of course, if you are ever feeling helpless, depressed, and out of options call the National Suicide Prevention Hotline at 1-800-273-TALK (8255) in order to speak to someone 24/7. Don’t let winter get to you.