"Tell me why I don't like Mondays?" sang The Boomtown Rats in 1979. But how to get through a day like Blue Monday: the supposedly most depressing day of the year, which falls on Jan. 17 in 2023? Astrid Berix, a therapist at U-center and music therapist, explains how music can help you get out of a slump or depression.
"'I want coffee.' Some people with brain damage can no longer say something like that. While they do, for example, sing the whole 'Father Jacob,'" says Astrid. "Songs you store in so many brain areas: those for language, movement, emotions ... As a result, you can always find them somewhere."
"Also, music connects brain parts and you can even make new connections with it, around the damage. Then you teach someone, for example, to sing to the chorus of 'Father Jacob,' 'I want coffee, I want coffee, with some milk, with some milk.' After a while, you no longer need the melody. If you just look at this example, you can see how powerfully music acts on your brain." When facing a dip or depression, Astrid says you harness that power in five steps.
Blue Monday 2023 step 1 - create a playlist
So music helps you not only with brain damage, but also with winter blues, winter depression or whatever gloomy mood you are in. And so also on Blue Monday: the day when most people would feel depressed. At least that's what British psychologist Cliff Arnall calculated in 2005. Later it turned out to be mostly a marketing stunt.
Astrid: "Is your most depressing day coming? Then make sure you're prepared with a good playlist. Because when the chemistry in your brain is out of balance, music will help you add back some happy dust." At the bottom of this article, she shares her top five helping songs.
Blue Monday 2023 step 2 - choose your goal
What music can do for your mood? Astrid laughs, "Gee, where shall I start? The most important thing is that music helps you feel. Many people who are gloomy try to push that feeling away. And then suddenly you're in the car crying when you hear a sensitive song on the radio. Whereas gloominess shouldn't be your enemy: it actually teaches you what you care about."
Not sure what you're feeling? Then, according to Astrid, music helps you figure it out: the music that touches you reflects your feelings best. "Let others hear that music, too: it can create greater understanding. Music also helps you calm down, express your feelings or get moving. Not for nothing do many runners run with headphones on." Have you set your goal? Then read on.
Blue Monday 2023 step 3 - find matching music
Because music affects your brain so much, U-center also uses it in treatment. Astrid: "I once had a client who always played loud, loud music in the shower, before bedtime. When we listened to it together, he said, "I actually can't tolerate it at all." Turned out he could only have it because he was so relaxed while showering. When he picked calmer music, he was able to fall asleep better right away."
"Another client got panic attacks when she had to go to the store. She learned with meditation music to calm down beforehand. And to depressed clients I ask, 'What music just invites you to go outside?' They answer very differently. So be aware of what music you play when. By the way, not just music..."
Blue Monday 2023 step 4 - also consider environmental noise
Sounds in your environment also change your mood, Astrid stresses. Like sounds in nature. "Have you ever really listened to the rustling of the leaves? That can be very 'mindful': you enjoy the 'now.' That's why we work with sound during mindfulness exercises at U-center."
"And also listen in your home," she tips. "How much noise does your laptop actually make and do you like it? If not, less screen time helps. Or get an alarm clock with songs, instead of that irritating 'beep, beep, beep.'"
Blue Monday 2023 step 5 - do something worthwhile no matter what
If Astrid herself is gloomy? "Then I often put on lounge music or improvise on my chamber grand piano. It doesn't have to sound pretty, as long as I can put my feelings into it." That feeling, she says, is not always in your control, but how much influence you give it. "Hibernating on the couch has no value to me. But doing something together with my husband does. Then, for example, we play the song from our wedding: 'If I needed you' by Townes Van Zandt. Me on the grand piano, him on the guitar." So always choose something that helps you, is Astrid's final advice.
"Because being in balance is not being happy, unicorns, the whole world at peace, rainbows and sunshine. But also being able to be sad and be okay with that. With music, for example, you then drag yourself through such a day as Blue Monday."
U-center therapist Astrid Berix's playlist on her Blue Monday days
1. If I needed you - Townes Van Zandt
2. Fix you - Coldplay
3. Leave a light on - Red Hot Chilli Pipers
4. In the Blood - John Mayer
5. Demons - Imagine dragons