Whether you refer to it as the back to work blues, the January blues or the winter blues, people often feel a bit down after the holidays. And while Blue Monday is a myth, research confirms that Canadians are prone to a downward shift in mood in the winter months. To help beat the winter blues, the Canadian Mental Health Association - Ontario offers the following six tips:
Spend time in nature. Bundle up and get outside. Compared to an urban setting, walking in nature has been shown to reduce anger, improve positive affect, and lower blood pressure.
Maximize exposure to sunlight. Arrange indoor environments to receive maximum sunlight. Keep curtains open during the day and re-arrange furniture to be able to sit near a window.
Exercise. Physical activity relieves stress, builds energy and increases mental well-being. Make a habit of taking a daily walk. Increased activity and exposure to natural light can help raise spirits.
Eat a healthy diet. Seasonal variations in mood can make you crave sugary foods and simple carbohydrates (i.e. pasta, white bread). Complex carbohydrates are a better choice. Foods such as oatmeal, whole grain bread, brown rice, and bananas can boost your feel-good serotonin levels without the subsequent sugar crash.
Practice daily relaxation techniques. Try deep breathing, yoga or meditation to help manage stress, reduce negative emotions such as anger and fear, and boost feelings of joy and well-being.
Reach out for help. The winter blues differs from Seasonal Affective Disorder (SAD), which is a type of depression that affects approximately 2% of the population. Consult with your doctor if you are unsure of whether you are experiencing SAD or the winter blues and to access the necessary treatment.
