KCN Insider #20!

Celebrating Our Refreshed Residential Space

A big thank you to Sam and the Painting Canada team for their incredible work in refreshing our residential space! Their dedication and craftsmanship have brought new life to the area, creating a warm and welcoming environment for all.

As a token of our appreciation, Sam and his crew were presented with a special plaque, which will be proudly displayed as a reminder of their generosity and hard work. We are so grateful for their efforts in making our space even more beautiful!

As part of the Wellness Workshop Series, Gabriele lead the first discussion topic which focused on "Managing the Winter Blues". Here are some of the helpful tips that were shared during the session.

What Are the Winter Blues?

 • A feeling of depression and deep unhappiness during colder months.

 • Often due to less natural sunlight, which affects serotonin and melatonin levels.

 • Can be mild (winter blues) or severe (Seasonal Affective Disorder, SAD).

Symptoms of SAD

 • Persistent low mood, fatigue, low energy.

 • Changes in sleep (oversleeping or insomnia).

 • Changes in appetite (craving carbs, weight gain or loss).

 • Difficulty concentrating, feelings of worthlessness.

 • In severe cases, thoughts of self-harm or suicide (seek professional help).

Risk Factors

 • Family history of depression.

 • Living far from the equator (less sunlight).

 • Existing mental health conditions (depression, bipolar disorder).

Ways to Manage & Combat Winter Blues

1. Embrace Winter Activities

 • Adopt a positive mindset: Enjoy winter like people in colder climates do - or penguins!

 • Try outdoor activities: Ice skating, snowshoeing, hiking.

2. Light Therapy

 • Use a lightbox (10,000 lux) for 30–60 min every morning.

 • Many libraries lend out lightboxes if you don’t have one.

3. Brighten Your Environment & Wardrobe

 • Open curtains, let in natural light.

 • Wear bright colors (can boost mood, even if it’s psychological).

4. Take Vitamin D

 • Sunlight is the main source of Vitamin D—supplements help in winter.

 • Low Vitamin D is linked to depression and fatigue.

5. Make a Cozy Plan for Winter

 • Create a winter book/movie list.

 • Enjoy funny movies and laughter (comedy helps mood!).

6. Social Connection

 • Spend time with positive people.

 • Try new activities: Learn an instrument, cook a new meal, take up knitting.

7. Declutter & Organize

 • Tidy your space—decluttering helps mental clarity and brings a sense of accomplishment.

8. Eat Mood-Boosting Foods

 • Slow-cooker stews with:

 • Squash (magnesium, potassium)

 • Eggplant (fiber, B1)

 • Potatoes (B vitamins, anti-inflammatory benefits)

 • Turmeric (great for reducing stress and inflammation).

9. Warm & Cold Therapy

 • Fireplaces or candles: Cozy and primal comfort.

 • Cold exposure: Ice plunging or cold showers can boost mood & energy.

10. Nature & Green Spaces

 • Visit greenhouses, botanical gardens, or hot springs.

 • Being around nature (even indoors) can be calming.

Final Thoughts

 • Everyone’s winter experience is different—find what works for you.

 • Small changes add up to a brighter, healthier winter!

Workshops will be held quarterly, both in-person and on Microsoft Teams, to accommodate all staff.

Workshop Details:

• Day: Last Thursday of January, March, May, and September

• Time: 11:30 AM – 12:00 PM

• Location: The Great Room and via TEAMS for off-site staff (Look out for the link to be sent via email the day before).

Whether you join us in the Great Room or via TEAMS, we look forward to seeing you there!

Hello Team,

GroupHEALTH our new benefits provider will be sharing wellness emails with all staff. These emails contain helpful wellness tips for you and your loved ones.

The most recent one is how to recognize a heart attack. View the info sheet HERE.

Helen ‘t Hart (RN) has joined our organization as of Wednesday, January 29, 2025 in the Part-Time RN position and has started training on Thursday, January 30, 2025 with Mary Klingenberg.

Cindy Thornton (RPN) will be joining our organization on Monday, February 3, 2025 as a Casual RPN and will start training on Friday, February 7, 2025 with Erin DeJong.

Welcome to you both!

"We all lead who we are, what we know, and what we are willing to learn."

Suzanne Conroy, KCN's Leadership Coach

Click here to book an appointment with Suzanne

If you have an update to share in the next KCN Insider, please send it to Jennifer Rowan at jrowan@kempcarenetwork.org

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