How to avoid the winter blues

In popular culture, Blue Monday, the third Monday in January, is considered the most depressing day of the year. While the science behind this assertion doesn’t hold up to scrutiny, the Blue Monday concept is a reminder that winter can be tough on our mental health. 

Find your groups and go outside

Dr. Julia Hews-Girard, PhD, is a researcher in the Faculty of Nursing at the University of Calgary. Her work explores mental health in youth and young people. She has shared five tips for looking after your mental health in winter:

1. Schedule time away from school or work in your calendar in the same way you would a doctor's appointment, so you see it as something that isn’t optional. Time away from work or study can be anything: movie night with friends, catch-ups over coffee, or time to exercise. By scheduling an activity that isn’t work, you’re giving your mind a break and change of scene.
2. Maintain connections with people that help you establish a positive outlook. This can be friends, family, peer-support groups, anyone that brings a feeling of warmth when you think of them. A quick text to say hello can be enough to help lift your spirits when they start to flag.
3. If you feel less than brilliant, speak to someone you trust. This needn’t always be a healthcare professional, it can be someone from your peer support network or a spiritual advisor, someone with whom you have a relationship. In the Faculty of Nursing, we are fortunate to have the Mental Health and Wellness Clinic, a nurse practitioner-led facility where students, faculty and staff can speak to trained mental health professionals.
4. Find your community. Take time to find groups of people who share your interests, or background. Shared interest groups provide a sense of belonging and support. At UCalgary, we have a vibrant network of cultural, social, sports and lifestyle clubs, and associations.
5. Go outside. It’s an often-quoted piece of advice, because it works. A change of space and movement will give the mind something new to bring your focus to, and improve mood. Trees emit compounds called phytoncides that improve mood and well-being; this is the foundation of the Japanese practice of shinrin-yoku (forest bathing). In January, it can be a challenge to be outside in Calgary for any length of time, so simply standing at a window for five minutes can help. Or explore the many covered raised walkways across campus. Experiencing nature via virtual reality can even help.

Resources

At UCalgary, resources for looking after your mental health and well-being can be found here: get connected to mental health supports and resources.

If, however, you're in immediate danger or need urgent medical support, call 9-1-1 or 9-8-8: Suicide Crisis Helpline.

Active Living

In addition, all UCalgary undergrads have free access to the Active Living facilities in the Kinesiology buildings, where there are a range of membership options available for faculty, staff and alumni. 

“Regular exercise is one of the best ways to maintaining good mental health. As well as the well-documented benefits of exercise on the brain, it can help you create connections, build community and carve out time away from work,” says Jackie Killick, senior organizational development consultant, well-being in People and Culture.