How to beat the post-holiday blues
Top tips from a mindfulness expert
The temperature may be falling but that doesn’t mean your spirits have to be low. Winter activities and coping strategies can help you feel good throughout the season. Maybe it’s time for a winter picnic or a snowy photo-walk. When was the last time you went snowshoeing? It’s OK if it’s been a long time (or even never).
Now is the time to start feeling better by moving more. Participate in Take the Roof Off Winter (TTROW); a campaign by Recreation Nova Scotia and the Healthy Tomorrow Foundation, that aims to help Nova Scotians stay active over the winter months.
January blues
Finding the motivation to get moving can be tough in January.
Wendy Lund is a mindfulness expert and former nurse who served during the 2003 SARS epidemic. She’s a veteran health studies professor and CEO of Wellth Management, a company specializing in resiliency and wellness.
At the start of a new year, Ms. Lund says we overprocess events of the previous year and that affects how we feel. “Post-holidays, there’s extra economic and emotional burden. January is often a month of resentment and regret: for overspending, overdrinking or indulging in bad habits.”
Seasonal affective disorder:
Seasonal affective disorder (SAD) affects about two to three per cent of Canadians. It causes people to feel depressed to varying degrees during winter. About 15% of the population experiences a milder form of SAD that leaves them feeling slightly down. The condition occurs with seasonal changes affecting the length of day, amount of daylight and other factors.
“If you suspect you have SAD, get it diagnosed,” Ms. Lund says. “Increasing the amount of light during the day has a major impact on how many people feel. Using a SAD lamp can help. SAD is a real thing, but you’ve got to be present to notice if the winter months drag your mood down. Because we are uniquely wired, it may be biological for you. The amount of sun and light hitting the back of your retina, you might need that to produce the right amount of serotonin and dopamine [chemicals in the brain that help you feel good].”
You can contact Halifax Public Libraries about borrowing a SAD lamp at one of its branches. Go online and place a reserve/hold on a Light Therapy To-Go Lamp through its catalogue.
Tips to feel better
Ms. Lund says mindfulness is a big part of feeling better all year long. “Make space for kindness for yourself, even if you didn’t move a lot today. Say, ‘I’m going to do a short stretch before bed or set my alarm five minutes early to do a chore or short activity.’ That’s also a win for your body and mind.”
She offers this advice to help us get through dark winter months:
Instead of resolutions (which can be hard to stick to), set intentions for the new year, like trying to be more hopeful, healthy or empathetic
Focus on feeling good rather than drastic changes and outcomes. When you move more, you feel good. It’s that simple. Adding small, short bouts of movement every day make a big difference
Unplug from devices when possible. Listening to nature and your surroundings can be as motivating and calming as your favourite tunes
Build in allowances that not every day is going to be 10 out of 10. If you aren’t active one day, offer yourself compassion and make a plan for tomorrow
Have fun! Keep it simple and incorporate the things that spark joy!
Bundle up!
One of the best ways to feel better during the winter is to get outside and get moving. It’s tempting to curl up with a cozy blanket and binge your favourite shows. Rest is important but so is movement.
You’ll enjoy the outdoors more if you’re comfortable. Layer clothing so you don’t get cold. Warm wools and thermals are better than synthetic products. Wear a wick-away base layer to keep moisture away from the skin so you’re drier. Remember to cover your extremities. Body heat escapes through the feet and head, so wear a toque and mittens (mittens are warmer than gloves).
Winter wonderland
Try to appreciate snow like you did when you were a kid. Build a snow fort, climb inside and have a cup of hot chocolate with a friend or loved one. You could create a funky snowman with leftover holiday décor or try your hand at a snow sculpture.
Many Nova Scotians stay active by skating (always check ice conditions first). You may be lucky enough to be invited to a homemade outdoor hockey/skating rink. It’s OK if you haven’t skated in years. Your inner circle will help steady you, as you’ve done for them in many ways.
If that’s too intimidating, take a walk after a fresh blanket of snow has fallen and take snowfall pictures. There’s also a photo challenge as part of TTROW.
It’s especially beautiful when the snow sticks to the trees. It’s like walking in a winter wonderland. Too bad it doesn’t stay that way longer. Here’s a fun walking playlist if music helps put a spring in your step.
Don’t forget the snacks! Pack a winter picnic and wear snow pants or layers so you can sit down. Find a cozy and safe spot in your community and enjoy a hot drink from a thermos. Bring some water to stay hydrated and maybe some fruit or a carbohydrate snack. Enjoy nature and what’s right around you.
Get out the door!
It’s OK to “meet yourself where you’re at” activity-wise, according to Ms. Lund. If you haven’t been active in awhile, cut yourself some slack. The whole point is to start somewhere. And when you do, it’s something to be genuinely happy about!
In the meantime, get out there, get moving and enjoy winter as much as possible! We live in such a beautiful part of Canada. There are hundreds of big and small vistas, pathways and landmarks to enjoy every season.
Bundle up, grab some snacks and Take the Roof Off Winter!