Tips to shake off the winter blues

As the cold winter days grow shorter, Ontarians may find themselves lacking energy and feeling “blue.”

Winter blues is a term that is commonly used to describe a mild form of seasonal affective disorder (SAD) or a general feeling of low energy and mood during the winter months. Signs you may be experiencing SAD may include lethargy, irritability, changes in sleep patterns, and a general sense of not feeling your best.

In Ontario, research suggests that 15 per cent of the general population have experienced the winter blues, which is different from SAD. SAD affects about two per cent of the population and is a serious form of depression.

Here are a few tips to help kick the winter blues:

• Enjoy time spent doing a favourite outdoor activity. Spend time outdoors during daylight hours and arrange indoor environments that give you maximum sunlight. For example, you may wish to keep curtains open during the day to allow natural light in your living space. Move furniture to sit near a window.

• Try something new. Maintain social connections. Spend time with friends and family. Join clubs or groups with activities you enjoy.

• Take a walk at one of the city’s trails. Exercise relieves stress, builds energy and increases mental and physical well-being. Make a habit of taking a daily noon-hour walk. The activity and increased exposure to natural light can raise spirits.

• Make a colourful meal. Healthy eating has been shown to benefit mental as well as physical health. Eat a balanced diet with plenty of fruits, vegetables, and whole grains.

Limit the intake of sugary and processed foods.

• Reach out for help. To anyone struggling with mental health and addiction at this time, please reach out. Help is always available and CMHA is here with our programs and services.

Individuals 16 years and older who are experiencing mental health and/or addiction challenges can access free same-day counselling services from our locations in St. Catharines, Niagara Falls, and Fort Erie. Other programs and services include Safe Beds short-term crisis non-medical residential program, Real Work specialized employment program, and other community support and residential services.

Remember to make your well-being a top priority. It is especially important during the winter months when the lack of sunlight can impact your mood. If you find that your symptoms are significantly affecting your daily life, contact CMHA Niagara for professional advice on ways to manage and improve your mental health.

For more helpful tips about ways to manage SAD or winter blues check out the Centre for Innovation in Campus Mental Health’s The Winter Blues: A guide for students.