Tackling a serious case of the Mondays

Holiday festivities are now behind us. Day-to-day responsibilities have left celebrations in the rear-view, and joyful get-togethers have been jettisoned for demanding deadlines at work. Adding financial strain, greeting card well-wishes have been traded in for credit card bills fattened by seasonal spending.

Enter Blue Monday on January 20. Annually landing on the third Monday of the month, its reputation as the most depressing day of the year has clicked with Canadians deprived of daylight, battered by freezing winds and overcome by guilt over broken resolutions.

With origins tied to a decades-old marketing gimmick, Blue Monday does not hold up to scientific scrutiny. Still, the surrounding season’s potential for sadness, anxiety and exhaustion make it the ideal time to prioritize mental health and seek professional support if needed.

Follow these six helpful tips to help you fight the Blue Mondays this winter.

It’s time to bundle up to start spending more time outside when possible. A winter walk may not seem appealing for some but going for a short afternoon walk to soak in some natural vitamin D will help increase the brain’s release of serotonin, a mood-boosting chemical. Don’t forget to apply sunscreen to your face before heading out.

Tip: Rearrange your home to maximize sunlight. If you can, move furniture closer to windows and keep curtains open during the day to let some light in!

Exercise is essential for any healthy self-care routine. It reduces stress hormones and improves mood. Go at your own pace and choose indoor or outdoor activities you enjoy, whether it’s a walk, a yoga video or lifting weights. If you work from home or sit at a desk, try out these five simple stretches to start your day off right!

During the winter time, we tend to indulge in comfort foods that may not be the healthiest. A nutritious diet packed with protein and vegetables is a great way to maintain a healthy diet in the winter season. It can be tricky (and expensive) to find fresh produce in the winter. That’s why it’s important to know that frozen fruits and vegetables are equally delicious and nutritious. Stock your freezer to ensure you’re getting all the necessary vitamins and minerals in your diet! Get creative in the kitchen with recipes you wouldn’t normally choose. For some new ideas, check out our top picks for hearty slow cooker meals for cooler weather.

Creating a routine is important as it helps foster a sense of purpose that helps us keep up with healthy habits. Healthy routines can start with maintaining consistent wake and sleep times, limiting screen time or social media to avoid negative emotions, or bundling up and going for a walk during your lunch hour.

Tip: Reducing screen time for at least 20 minutes before bed will help you sleep better, which is one of the most important ways to care for your overall health. Try making a herbal tea to relax or read a book before bed.

Mindfulness through meditation can help ease your mind and body. It’s about paying attention to the present and connecting with our thoughts and feelings. Find a mindfulness practice that works for you, whether it’s breathing techniques, guided meditation or other practices to help you relax to manage stress and anxiety. If meditation is new to you, it’s important to be kind and patient with yourself in the process.

Whether or not your holiday calendar was jammed with get-togethers, it’s important to continue ongoing quality time friends and family. Take the opportunity to show gratitude and nurture your relationship with loved ones, from grabbing coffee, to hosting movie and game nights, to an evening on the town. Connecting with others will help boost your mood and stimulate your mind while also having fun and sharing great company.

If you or someone you know is struggling with the winter blues or seasonal affective disorder, call a family physician. Here are some additional online resources: