Four Ways to Beat the Winter Blues

Several years ago, Andrew participated in an intensive Mindfulness Based Stress Reduction (MBSR) course. Over a period of eight weeks, he learned about different methods, such as body scans, to help manage his anxiety and physical pain. He began the course skeptical about how it could really help but committed to attending the class and doing the homework everyday. Andrew was amazed when he noticed that he was more relaxed, content and less reactive.

The restrictions of the past couple of years have taken a toll on many people’s mental health. This can be made worse by the shorter days of winter, particularly for people with seasonal affective disorder (SAD).

There are various activities that you or your loved one can do to improve and maintain good mental health. While these are excellent practices throughout the year, this may be just the right time to try them out.

Yoga

This type of exercise sometimes brings to mind strange poses and stretches that can only be done by the most flexible people. While some forms of yoga are physically demanding, there are also less intensive types that focus on breathing and gentle movements—there are even some that can be done while seated.

Yoga helps us shift our responses from the sympathetic nervous system to the parasympathetic nervous system. Or, put another way, it shifts us from our fight-or-flight response to a rest-and-digest response. When we incorporate yoga as a regular part of our routine, we become less reactive and better able to assess and respond to challenges calmly.

Meditation

There are many forms of meditation to explore and they can all have a positive impact on your physical and mental health. They may increase attention span, improve sleep, help manage pain, and decrease blood pressure, amongst many other benefits.

The keys to successful meditation are:

• Focused attention
• Relaxed breathing
• A quiet setting
• A comfortable position
• An open attitude

The most important aspect of meditation is to suspend judgment. Don’t be critical of yourself if your mind wanders—this is common even for people who have been practicing for decades! Experiment with some options to find out what works for you.

Mindfulness

There are some similarities between mindfulness and meditation. Mindfulness can be practiced at any moment in the day, whereas meditation is practiced for a certain amount of time that is set aside for the activity.

Mindfulness can help us ground ourselves in the moment and our surroundings. It involves slowing things down to focus on the present. You might try directing all your attention to the sensation of water and soap on your hands while washing the dishes, or your feet making contact with the ground while taking a walk, or the sounds of birdsong.

Support Groups

If you are facing an illness, the struggles of a caregiver or the death of a loved one, you may find comfort in a support group. These bring together people facing similar challenges so that they can discuss both the emotional and practical aspects of their experiences.

These groups may be offered by non-profit organization, hospitals or run by participants themselves. While meetings have traditionally taken place in-person, the restrictions over the past couple of years have led to more online groups, which has made this form of support more accessible for people with busy schedules or illnesses that make outings a challenge.

If this seems appealing to you or your loved one, ask your health care provider for recommendations or you can research groups available in your community online. Typically, these do not require an ongoing commitment, so it is worth trying out!

Mental Health Challenges

If you or your loved one struggle with mental health challenges, do not hesitate to reach out for help. Your doctor can help determine whether you need to see a specialist or take medication.

Andrew discontinued his daily mindfulness practice a few years ago. His teacher had insisted that it was necessary to dedicate an hour a day and he simply did not have that much time. However, he noticed his stress levels increased again. A few months ago, Andrew downloaded an app on his phone that provides a range of guided meditations. He does a ten-minute meditation most days. He is able to do this consistently and it makes a difference to his physical and mental health.