5 Tips to Boost Your Mental Health This Winter

Earlier this week was "Blue Monday" and you likely saw some marketing around that as it's coined as the "most depressing day of the year".

Did you know that it is in fact a marketing gimmick? It was conceptualized as a way to sell more holidays to sunny destinations by a travel company in the U.K. and the term just caught on.

While there is nothing scientific or factual about the third Monday of every January being the most depressing day of the year, it is important to talk about mental health.

Seasonal variations in mood and depressive symptoms do appear to peak in Winter and Seasonal Affective Disorder is relatively common. An estimated 10-20% of recurrent depression follows a seasonal pattern of a fall/winter onset and a spring/summer remission. 

Perhaps all the posts on Blue Monday can serve as a reminder to check in with ourselves and to try to understand why we are feeling down - what may be going on right now that is bothering us? It can encourage us to dig a little deeper and take a closer look at our own mental health and well-being.

It also serves as a reminder that we can do a better job in taking care of our mental health.

Below are 5 practical tips to help with your mental health and well-being during the winter season and beyond:

1. Expose yourself to light: Winter months usually mean less sunlight and colder temperatures. For some of us this triggers Seasonal Affective Disorder (SAD). You can counter this by maximizing exposure to natural light. Keep your curtains/blinds open during the day, go for a short walk during lunch, spend time in well-lit areas to regulate mood and energy levels. If you are unable to do any of these things or happen to live in an colder, darker regions, try light therapy which has shown to be a great alternative to medications in many cases.
2. Prioritize self-care: Incorporate daily self-care rituals into your routine such as meditation, baths, walks with your pup or reading a book - really any hobby outside of work that brings you joy and relaxation.
3. Keep active: Exercise is a great mood booster. It releases endorphins and helps reduce stress overall. Engage in activities that you enjoy - walks, yoga, dance or swims. Regular physical activity has shown to ease symptoms of depression and anxiety.
4. Connect with others: Try to meet up with loved ones at least once a week. If you can't meet in-person then try to connect over video, chats or text so you can alleviate any feelings of isolation.
5. Eat mindfully: Pay attention to your diet and incorporate mood enhancing foods like fruits, vegetables, fatty fish and complex carbs into your diet. Avoid excessive caffeine, sugar and alcohol as they usually lead to energy crashes and impact your mood.

While we all experience some stress and anxiety in our daily lives, sometimes we may need some extra support. If you or a loved one are struggling, please consider seeking out professional help through therapy or counseling, or reach out to your healthcare provider for support. If you are an Advica Health member, you can also reach out to our team for any non-urgent support related to your mental health and well-being.