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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 .

There are a few different routes you can go down when consulting a professional for a mental health concern.  This is not a list of every possible way to seek help for your mental health, however it is a breakdown of the main professionals that are available in Quebec, the services they offer and the different access points to get in contact with one. Mental Health Professionals  Family doctor Seeing a doctor can be a good place to start your journey of seeking help for your mental health, especially if it’s your first time doing so.  If you have access to a doctor, they can:  Evaluate your mental health needs Rule out other physical causes for your problems Help you come up with a plan for your care Refer you to other professionals if necessary Follow up to see how you’re doing If you don’t have a family doctor, you can sign up for the wait list of the Québec Family Doctor Finder . If you need to see a healthcare professional while you’re waiting to be placed with one, you can do so through the CIUSSS Primary Care Access Point (GAP) of your territory. The GAP  service allows you to see a healthcare professional for a one-off, non-urgent or semi-urgent matter while waiting to be placed with a family doctor - you can access it by calling 811 and selecting option 3.     Psychologist Psychologists  are experts on behavior, emotions, and mental health. They are trained to help people going through psychological distress or difficulties. They have a Ph.D. in psychology and are trained to assess mental health, come up with treatment plans, and provide therapy. If they think their patient needs medication, they can recommend that this patient consults a doctor who can begin the process of prescribing certain medications or referring them to a psychiatrist who can do that.  A way to find a psychologist is to search for one on the official Order of Psychologists of Quebec website . You don’t need a referral to see a psychologist, but you can get one from your doctor who can help you find one.  Therapist Therapists (our counselors) usually have a masters degree and are trained to assess mental health problems and provide treatment through counseling methods, or other therapeutic techniques. This usually looks like teaching skills to their patients that can help them improve their well-being.  You can make an appointment with a counselor on your own, and you don’t need a doctor to refer you to one. Their fees are not covered under provincial health plans, so unless you have private insurance you may not be covered.  The Montreal Therapy Center  offers counseling services, and they even offer discounted rates for those who are eligible for their sliding scale.  Psychiatrist Psychiatrists are medical doctors that diagnose and treat mental illnesses, prescribe medication, and offer counseling. If your doctor decides that you could benefit from seeing a psychiatrist, they can refer you to one (you can’t make an appointment with one without a referral). Adults can also be referred to a psychiatrist through the GASM A  service which is the point of contact at the CIUSSS for mental health or psychiatric issues.   Others Professionals There are many other professionals that can assist you with your mental health. If you consult with a doctor or call 811  you could be connected to a nurse , social worker , or occupational therapist . If you have the means, you can also access them privately without a referral.  Community Support  Community Organizations  There are many community organizations in Quebec that offer peer support groups, activities to improve well-being and other resources that can help with your mental health.  They can also offer you support in other areas of your life that can be affected by your mental health, like with cooking, advocacy, employment, or learning practical skills.  You can find a list of community partners in NDG that offer services to youth at the NDG Youth Table Website . You can also contact 211  to find out about services available near you in Montreal.  Peer and Group Support  Support groups are a way to connect with others that may be going through something similar and who understand what you’re going through. There are formal support groups that are led by a mental health professional or casual groups of peers. For example,  My Relief offers peer support groups for individuals living with anxiety, depression or bi-polarity, and Vent over Tea  offers one-on-one trained peer support online or in person in Montreal.  Crisis centers  In a situation of crisis, you may want to reach out to your local crisis center. These are organizations that offer specialized crisis services and are open 24/7. They offer help to anyone over 18 experiencing a crisis, whether it's due to a specific situation or a mental health problem. You can find your local crisis center here .  Take-home message There are many different paths to seeking help, and the one that’s best for you depends on your unique situation! By taking the first step to talk to someone about how you’re feeling, you’re already one step closer to getting better and improving your circumstances.

Reaching out to others for help when you’re struggling with your mental health can be intimidating. Because of some of the stigma around mental health, you may not want others to know how you’re feeling. Or maybe you might feel ready to share, but not know who to go to or how to get help. In this blog, I’ll give some background information about mental health and well-being, talk about some signs that indicate you should consider reaching out to others for help, and give some ideas of first steps to take if you decide you’re ready to reach out for help. So what is mental health? Mental health is the state of how you feel emotionally and mentally. Everyone has mental health, and it’s an important factor in your overall well-being. Basically, having good mental health helps you to better enjoy life and deal with challenges that come up. Mental health can be affected by life experiences, for better or for worse. Positive life experiences can help make your mental health better while challenging life experiences can make it harder to maintain positive mental health (stuff like relationships, physical health, the environment you live in). Taking care of your mental health is a lot like taking care of your physical health – it takes practice, patience, and support from others. Why bother working on your mental health? There are a lot of benefits to being mentally healthy. Here are some examples: Good mental health gives you a better ability to cope with tough experiences and stress. It helps you have better self-esteem, which is important for feeling confident and having healthy relationships. It helps build resilience, which is necessary for moving on after a difficult life event. As we go through life, our mental health can change a lot. By the time we're 40, about half of us will have faced a mental health concern, which is twice as common as heart diseases. So even if it feels like people around you may not relate to how you’re feeling, considering how common mental health challenges are, chances are some of the people around you have gone through something similar, or they have a friend or family member who has. Now that we’ve talked about what mental health is and why it matters, let’s discuss some signs that your mental health needs some extra care, and when to seek professional help. Signs that it's time to ask for help: Feeling down, sad, anxious, or “off” for an extended period of time (this can be different for everyone, but if you’ve been feeling bad for over 2 weeks it can be indicative of a larger problem) Trouble with eating or sleeping Difficulty maintaining relationships Stress or worry that’s interfering with your life Unhealthy coping mechanisms (drugs, alcohol, excessive phone use) Finding it hard to enjoy your life Having thoughts and feelings that are hard to deal with that affect your daily life Interested to find support You may identify with a few items on this list or none at all, but if you have a feeling that something is going on and that you’d like to seek help, that’s reason enough to reach out. If you’re unsure about asking for help, think of it this way; if your leg was broken, you wouldn’t hesitate to go see a doctor. Mental health, like physical health, is something that everybody has and that we all need to take care of. Talking about how you feel is the first step to getting help. Feel free to check out more information on different types of mental illnesses here. Just remember, this is just for learning purposes. For a proper diagnosis and more details, it's best to chat with a professional. So once you’ve decided to seek help, who should you talk to? While everyone’s network and community can look different, here are some ideas of people that you could talk with to get support: -    family members -    friends -    mentors -  a teacher, coach, faith leader in your religious community -    Professionals – a doctor or nurse, social worker, therapist It's often helpful to talk to someone you trust, like a friend or family member, to get their advice and support in finding treatment. If you prefer to talk anonymously, you can reach out to a support group or helpline for assistance. Takeaway If you're feeling alone, remember that many people around you have likely experienced something similar, even if they don't talk about it openly. You're not alone in what you're going through. Reaching out to others is the first step toward feeling better. Those who care about you will want to help, and there are qualified professionals who are dedicated to supporting you in feeling better. There are plenty of ways to access support, so you can choose what feels right for you. Some options include texting a professional through a helpline or calling 811 for a referral. You could also have a chat with your doctor to discuss the best course of action. Feel free to look through our website to explore free and affordable services near you! Written by Katie Pallett-Wiesel, Youth Mental Health Resources Project Manager at the NDG Youth Table