LOOKING AFTER OUR MENTAL HEALTH DURING THE COLD WINTER MONTHS
With the arrival of snow and cold weather in the Toronto area a lot of people begin to stay inside. They may see their friends less often and choose to stay inside and veg out watching T.V. instead of heading to the gym. If this behaviour becomes a pattern it has the potential to have a negative effect on our mental health. Isolation combined with a lack of physical activity can lead to an increase in depressive and anxious symptoms, especially for those who are susceptible to mental health disorders.
So what is the solution? Not many people what to leave their homes when it is below -20 outside. One possible solution is to meet up with co-workers after work for coffee or dinner. This way you are already out of the house and your not as tempted to rush back home to jump back into bed. Sometimes even having a small amount of positive social interaction can start to trigger improvements in a person’s mood and overall mental health. Feeling disconnected from those around us plays a huge role in depression, feeling lonely and can reinforce negative thoughts and feelings. Start off small, maybe a 30 minute post-work coffee hang out, every other week with some co-workers or friends. As time goes by and your feeling more motivated to engage in social interactions, you may be more willing to plan longer times out and maybe even try some new activities!
Often times we make New Years resolutions that we will be healthier and exercise more. These goals can fall by the wayside soon after we make them. We tell ourselves that we will go to the gym tomorrow. Or that this is our cheat day. Soon enough we have given up completely on going to the gym. Instead of setting lofty, unattainable goals, start small and use the resources near you to your advantage. If you live in a condo or an apartment building with a gym, you can make it a goal to spend at least 20 min at the gym, three times a week. It has been found that aerobic exercise can help to reduce anxiety and depression symptoms. So whether you have a gym in your building or decide to take the stairs rather than the elevator any little bit of exercise can positively affect your mental health. Try to do one thing that is active each day.
During the winter we crave hearty, comfort food and generally those foods tend lean more towards the unhealthy side. More and more studies are finding that what is in our stomach plays a role in how our brain functions. Studies have shown that individuals who take probiotics have improved anxiety levels, perception of stress and better general mental health. Increasing the amount of fruits and vegetables that you eat can also have a positive affect on your mental health. So before reaching for that pizza or other comfort food try to reflect on what you have eaten that day. Have you had some fruit or vegetables? If not consider reaching for some instead. This does not mean that you need to give up your favourite foods. It means that you should look to eat more healthy foods.
So while these winter months can be a time where our mental health is more vulnerable we can put in place small interventions that can have huge impacts. Whether you choose to socialize more, exercise, or eating healthier, you are taking an active step in improving your mental health.
