Whether you’ve been living in Canada for 6 months or 60 years, it can be hard to stay positive throughout the dark winter months. You might feel like it’s harder to get out of bed each day and lose some motivation to do things that make you happy. While it's normal to feel this way, that doesn’t mean that you have to accept to feel bad all winter. The good news is that there are many science-backed habits that you can do to take care of yourself and feel better even in the darkest days. In this blog, I’ll share five tips that you can use in your daily life to beat the winter blues.
Take Care of your Body
It’s definitely more of a challenge to stay healthy in the winter when all you feel like doing is staying in bed and bingeing the latest tv series. While this can be a fun way to relax, doing this every day without also making sure to take care of your physical health can contribute to feeling sleepier and moodier throughout the cold season.
Here are some important habits to keep in mind, that can help you feel better:
Stay active! Moving your body releases endorphins (also known as happy chemicals) as well as neurotransmitters (chemical messengers) associated with wellbeing and pleasure. Working out outside is even better as it gets you to breathe in fresh air and get much needed vitamin D from the sun.
If you’re not a fan of intense exercise, that’s no problem, because even short amounts of light exercise like yoga and walking can be great mood boosters.
Another reason that exercise is extra important in the winter is that it can help you sleep better, which is an important habit for keeping your mood up in the winter. This brings us to the next part of taking care of your body, which is getting quality sleep!
Getting as much sleep as you can is important to maintain a positive mood and feel better throughout the winter. Here are some habits to make sure you get a good sleep each night:
Getting off electronics one hour before bed (or as much as you can do) since blue light from screens interferes with sleep
Avoid caffeine in the late afternoon or evening
Keep a consistent sleep schedule (wake up and go to bed around the same time each day).
By keeping a consistent sleep schedule, you can make the most of the daylight hours and get some much-needed sunlight.
Going for a walk while the sun is out or just trying to get some light through a window whenever possible is a great way to compensate for the lack of sun that could be causing some of our low moods.
Another vital component of your physical well-being to be aware of during winter is eating a balanced diet.
Your body needs vital nutrients from food that provide it with energy, and important vitamins to stay healthy. Try to eat lots of fruits or veggies to keep your energy levels up! Recommendations for daily food intake can be found here.
There is also an important connection between what we eat and how we feel. So being aware of what you eat will help you feel better physically and mentally, helping you combat those winter blues!
Staying Connected
Winter can feel isolating, but it doesn’t have to be that way. Sending a simple text or making that effort to see people in the winter can go a long way to help you feel connected, and also to support those around you that are likely feeling similarly.
Talking about how you feel with people you trust can be a great way to release negative emotions, and you may also learn some tips from them about how they deal with the same issue.
Doing acts of kindness for others can also improve your mood and help you feel more connected to your community.
Making that extra effort to socialize and spend quality time with others is a great way to avoid going into hibernation in the winter and to improve your overall well-being.
Try New Things
You don’t have to be an Olympic skier to try out winter sports this winter! Whether that’s taking a snowy walk, trying out snowshoeing, or going skating, picking up outdoor hobbies is a fantastic way to make winter more fun.
Trying new hobbies indoors can also be a great way to take your mind off the weather and give yourself something exciting to look forward to. There’s no end to the possibilities of hobbies you can try, whether it's sports, singing, knitting, journaling, and more.
There are plenty of things you can try for free around Montreal and at home, and you may just stumble upon a new passion!
Romanticize Winter
Finding ways to make winter more exciting and fun will serve you in the long run. Try to find the little things about the season that bring you joy, whether that’s getting cozy at home with a hot tea and a blanket, watching the snow fall, or tapping into your inner child and building a snowman.
Finding the little moments that can be beautiful and fun within all the chaos will make each day more enjoyable.
Try a Relaxation Technique
Finding ways to relax and to do something just for you each day is a great way to take care of your mental wellbeing throughout the darker months. There are many ways to unwind, so feel free to experiment and find what works best for you. Here are a few ideas:
Meditate: learn how to feel less “stuck” in your head! Quiet anxiety, improve your mood, and find your motivation. Free resources can be found here (link to resources).
Journal: grab a pen and paper and write! You can focus on things that you’re grateful for, brainstorm some goals, or get all your feelings out by writing about anything that comes to mind.
Yoga: find a free video on YouTube and a space on the floor and try stretching and breathing your way to feeling better.
Take a walk: taking a walk each day can be a great way to unwind and release stress.
Arts and crafts: colouring, painting, and other crafts can be a great way to unwind.
Think about how these tips can be adapted to fit your life! Remember, progress happens slowly, so set realistic goals about what practices you can add to your day to help yourself feel better.
Professional Help
Seasonal affective disorder (SAD) is a type of depression that affects up to 1 in 10 Canadians and can make you feel depressed in the Fall and Winter. SAD is more extreme than the typical winter blues so you may need professional advice to come up with solutions that can suit your needs and help you feel better.
If you feel like you’ve been in a lower mood for a long period of time and it’s interfering with your daily life, consider speaking to a medical professional. You can bring it up with your doctor if you have one, a professional at school if you’re a student, and you can find other ways to get help here.
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