Tips to Improve Your Mental Health in the Winter
With Dr. Valerie Krysanski, Dr. Jo Ann Unger, and Dr. Nicole Del Rosario, Clinical Psychologists, Clinical Health Psychology, Shared Health
Blue Monday, or the third Monday of January, is said to be the most depressing day of the year for the Northern Hemisphere.
While this term has gained popularity, its origins may come as a surprise. The concept was first published in 2005 by a travel company who claimed that Cliff Arnall had created a formula to identify the most depressing day of the year. They used this concept in their marketing campaigns to encourage vacation bookings.
While the scientific credibility of this formula has faced skepticism and criticism, there is certainly evidence that many of us may not feel our best in January. Colder months and lack of sunshine can often contribute to increased feelings of sadness and isolation, especially after the busy months leading up to the holiday season.
Other after-effects of the holidays, whether stressful or joyful, can include the loss of excitement and anticipation, the bills that come later, potential guilt from overindulging, and possible struggles with our New Year’s resolutions.
In addition, the belief in Blue Monday may set us up to experience a self-fulfilling prophecy. If people believe the most depressing day of the year exists, it can contribute to people expecting to feel more down during that time and acting in ways consistent with that belief.
At times, these winter blues can shift into a depression, and these episodes may have a seasonal pattern, which we call Seasonal Affective Disorder (SAD). SAD typically occurs in the fall and winter months, and can result in sadness, loss of interest in pleasurable activities, overeating, oversleeping, lack of energy, hopelessness, and having suicidal thoughts.
Rather than submit to some of the challenges of January, we can take a proactive approach to our mental health in the winter months. Here are some simple, achievable tips for combatting the winter blues:
- Bundle up and head outside! Sunlight (aka vitamin D) helps regulate your mood and combat negative emotions. If you can’t get outside during the shorter daylight hours, open your blinds or sit by a window for natural light exposure when possible and/or take a vitamin D supplement.
- Move your body. Physical exercise is proven to produce feel-good chemicals (called endorphins) in your brain that enhance your overall sense of well-being.
- Connect with others. Making an effort to socialize with loved ones and friends helps ease feelings of loneliness and isolation common during colder months.
- Stress management is key. Make sure to take time to rest your mind and body with activities like meditation, yoga or mindful breathing to keep stress levels low.
- Stick to a regular sleep routine. Our circadian rhythm can become out of whack this time of year because we are exposed to far less sunlight and spend more time indoors. Try to avoid napping because it can make sleeping at night harder and force us out of a routine, which has a bigger impact on our mood than we might think.
If you are struggling to implement these strategies or need further support, please visit the Mental Health & Wellness Resource Finder for more on the supports available to you and those you care about.
Additionally, primary care providers may provide a referral for public mental health services; check your employee benefits packages for potential coverage; and for private services, access the Manitoba Psychological Society directory of psychologists.
Prepared by: Drs. Valerie Krysanski, Jo Ann Unger, and Nicole Del Rosario, Clinical Psychologists, Clinical Health Psychology, Shared Health
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