How to stay physically & mentally healthy this winter

1. Help others by volunteering: Volunteering your time or doing something to help others is a good way to lift your spirits and broaden friendships. For example, consider dropping off a meal at a friend's home or deliver baked goods to a neighbour during the holidays – particularly for those who may be alone.

2. Set financial limits: Making a budget in advance and sticking to it can avoid the stress of spending beyond your limit. Make a plan to address any debt you may have accumulated during the holidays. Find affordable ways to create meaningful connections with loved ones such as checking out free community events, going on nature walks, or sharing pot luck style meals.

3. Maintain healthy habits: Avoid overindulging in food, and keep up exercise routines as much as possible over winter. Moderate alcohol, which can have a negative impact on mood and affect your motivation around healthy habits like exercise. Getting enough sleep is also important for physical and mental health.

4. Practice gratitude: Even when you're going through a rough time, there are still things to be grateful for. Take a break from worrying or focusing too much on challenges. Look out the window and take time to appreciate the colours. Notice the wind in the trees. Indulge your sense of wonder in this world. Try journaling what you’re grateful for or sharing with someone else. There is strong evidence documenting and discussing the things you are grateful for can lift your mood.

5. Be intentional about how you spend your time: Devote time to being intentionally present by taking deep breaths, observing your surroundings and being in the moment. Take a break from worrying or focusing too much on challenges. Moderate screen time; take a break from the constant news cycle and social media, and avoid binge watching TV.

6. Limit your media consumption: News stories with graphic content can trigger challenging emotions. Consuming too much news can be overwhelming and cause fear and panic, even when far removed from a world event. Mental health experts advise establishing healthy limits. For example, you might decide to only check the news once or twice a day, or set a timer to remind yourself to take breaks from social media and other digital spaces where you may be exposed to graphic or upsetting content.

7. Notice and share kindness: Take time to notice and share kindness and connection in ways and in spaces you are comfortable. This can help create a sense of community and reduce feelings of isolation.  A smile or nod in passing, holding a door, exchanging a "hello", "way'", "thank you", "kukstemc", or words that are meaningful to you are some ways to help us feel connected.  Noticing someone be kind might bring some warmth and comfort.

8.  Reach out if you are feeling lonely or sad: Talk to a friend or family member – if you can't visit, try reaching out with a text, a call or a video chat. Schedule an outdoor activity with loved ones – go for a walk, bike ride or snow shoe outdoors. Or engage in community, religious or other social events, support groups, social media or virtual events that can provide support and companionship.

9. Check in with yourself: There’s value in taking a moment to pause, take deep breaths, and observe your external surroundings and internal emotions. Are there external pressures causing distress? How are you feeling in this present moment? Identifying our emotions helps us process what we’re feeling. 

10. Find some quality time for yourself:  Making time for yourself during this often busy season is important. Is there something you really enjoy doing? An activity that helps you feel grounded, more balanced and relaxed? Gift yourself some quality “you” time to intentionally prioritize whatever wellness activities your mind and body needs.
 

While the following tips can help, if you're experiencing prolonged mental health challenges, such as sleep or appetite issues, low mood, or problematic substance use, contact your primary care provider or local counsellor in your community, or call 310-MHSU (6478) to reach your local Mental Health and Substance Use centre within Interior Health. 

If you are experiencing feelings of hopelessness and thoughts of self-harm, call the 24/7 Interior Crisis Line at 1-888-353-CARE (2273). This confidential and free service is available day and night, even on the holidays.
 

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