Whether you call it Blue Monday, Seasonal Affective Disorder, or the Winter blues, the Canadian Mental Health Association knows this time of year has some Canadians feeling glum. While lifestyle changes might not be sufficient to beat the Winter blues, the Fort Frances branch of the Canadian Mental Health Association put together some tips to stave off the sharp shiver of waning mental health.
“This time of year can be tough for many especially here in the North. Daylight is in short supply, nights are long and cold, holiday bills are arriving, the warm and fuzzy memories of the holidays fading and the New Year’s resolutions made with such devotion are already broken,” said CMHA officials. “One of the best ways to cope with the January blues is to take an inventory of your lifestyle habits to see what simple but effective changes you can make to improve your mental health.
“Self-care can play a huge role in maintaining your mental health, this can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.”
Some of their tips include exercising regularly, staying hydrated and eating healthy meals regularly.
“Just 30 minutes of exercise every day can boost your mood and improve your health. Small amounts of exercise add up. Go for a walk, have a dance party, or play with your kids, it all counts,” reads the release. “A balanced diet and plenty of water can improve your energy and focus throughout the day. Remember the 80/20 rule, you focus on eating healthy foods 80 per cent of the time and allow yourself to indulge in all the left-over holiday chocolate the other 20 per cent.”
While those are all helpful, some less conventional mental health wellness strategies include getting enough sleep or doing a relaxing activity.
“Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, stop the dreaded ‘zombie scrolling’ through social media right before bed to give your mind the rest it needs,” reads the release. “Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, put on the podcast, grab that book in your ‘to be read’ pile, or get outside and find a low-stress activity you enjoy.”
Less conventional suggestions that might help include setting goals and practicing gratitude.
“Try to appreciate what you have accomplished at the end of the day. Instead of a ‘To Do’ list try a ‘Completed’ list to appreciate the number of things you manage to achieve in a day. If getting out of bed and brushing your teeth is the only thing on that list, congratulations that’s still two things.
“Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind. You can be grateful for anything and everything, your warm bed, that first cup of coffee, maybe that speech bubbles don’t appear over our heads as we think things, whatever feels right for you.”
It’s important to monitor how much time you spend online. But, that doesn’t mean you shouldn’t be connected. Just try keeping those connections offline wherever possible.
“Phone calls and social networks have their place, but few things can beat the stress-busting, mood-boosting power of quality face-to-face time with those you love. Step away from social media when possible and replace the ‘we really need to get together’ text that’s repeated for months on end, with a lunch date.”
