The third Monday of any January is traditionally known as 'Blue Monday', the most depressing day of the year. In 2016 Blue Monday fell on 25 January. This was apparently calculated through a formula of weather, debt since Christmas, the time since failing our New Year resolutions, low motivational levels and no real desire to take action. The formula originated in 2005, when a PR company appointed Welsh psychologist Cliff Arnall to formulate an equation to calculate the most depressing day of the year. Scientists and psychologists say this formula is ‘ludicrous’. Well, whether you go for this formula or not, that equation is still a heavy load to bear!

Most people will, in any case, identify with the given rationale for this day – most of us are struggling with the early morning starts, uncertainty, cold weather, sluggishness, lack of sunlight, feeling demotivated, worried and just generally 'down'. All of these things deplete our natural, inbuilt willpower and can really contribute to a feeling of depression.

So this is a good time to focus on building our own wellbeing and ability to manage ourselves positively despite how we might sometimes be feeling. What is wellbeing? Part of it is about our mental state and being happy – those are feelings of contentment, enjoyment, confidence and engagement with the world. As is a general feeling that you can do the things you want to do. Good relationships are also important as these bring us joy and fulfillment. Of course, good mental wellbeing does not mean that you never experience feelings or situations that you find difficult, but it does mean that you feel you have the resilience to cope when times are tougher than usual.

No-one can 'give wellbeing' to you though. It's you who has to take action and there are practical things that we can do:

• Connecting – connect with the people around you: your family, friends, colleagues and neighbours. Spend time developing these relationships. This could be anything from including a fixed 'family time' each day to arranging to see friends you haven’t met up with in a while. At work it could be about speaking to someone new or having lunch with a colleague. If nothing else be present at meetings, listen and make contributions – you’ll feel more alert and engaged as a direct result.
• Being active – the mind and body are connected and looking after yourself physically can have a big impact on your wellbeing and resilience. It doesn’t have to be the gym. Taking a walk, going cycling or playing a game of football can all be fun. Find the activity that you enjoy and make it a part of your life. At work you could try a walking meeting or just make time to get out into fresh air during breaks and lunch. When you get up in the mornings try some simple stretches to stir any feelings of sluggishness.
• Keep on learning – learning new skills can give you a sense of achievement and a new confidence. So why not sign up for that cooking course, start learning to play a musical instrument, or figure out how to fix your bike? At work maybe you could take on a new challenge or sign up for a new training course. Or why not fit in a TED talk on a new topic during your working day?
• Giving to others – even the smallest act can count, whether it's a smile, a thank you or a kind word. Larger acts, such as volunteering, can improve your mental wellbeing and help you build new social networks. At work why not bring in a cake to brighten up everyone’s day? Better yet, bake it yourself!
• Being mindful – being more aware of the present moment, including your feelings and thoughts, your body and the world around you can really help boost wellbeing. Some people call this awareness 'mindfulness'. It can positively change the way you feel about life and how you approach challenges. 

What’s clear from this list is that it’s relatively small things that have a bigger impact than we think. It’s also crucial to acknowledge that boosting wellbeing is within our control and is not about what is going on around us or even how we may be 'feeling' on Blue Monday or any other day.