BEAT THE WINTER BLUES

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RESILIENT WOMEN MAGAZINE

BEAT THE WINTER BLUES AND STAY HAPPY BEYOND ‘BLUE MONDAY’

BY ANTONIA BANEWICZ Antonia Banewicz is a happiness coach who helps people who are struggling to feel better about their days. She has over 20 years of training and corporate teaching experience, and she uses the Science of Happiness principles to help her clients find more fulfillment in their lives.

The third Monday of January is not the most depressing day of the year, according to mental health professionals — despite what others might have you believe.

It was dubbed “Blue Monday” in 2015 by a travel company that wanted to encourage people to book winter escapes.

But it could be argued that people do have reason to feel a little blue this time of year. For one, the high of the holidays has worn off and been replaced by the harsh reality of your Christmas spending (and eating). Being in the depths of winter with seemingly no end in sight also doesn’t help.

Luckily, there are a few simple things you can do to get through the slump and in general, start 2023 with a happier mindset.

CHOOSE HAPPY You can choose to be happy, no matter what is happening in your life. This is a choice that you make each and every day. You can either focus on the negative or the positive. If you focus on the negative, you will continue to feel negative emotions. However, if you focus on the positive, you will start to feel better. Some of the benefits? Improved brain functioning, lowered blood pressure and heart rate, better attention and focus, reduced anxiety levels, and greater feelings of calm and connectedness.

GET SOME SUNSHINE One of the main reasons people experience low mood and energy levels in the winter is because of reduced exposure to natural light. Sunlight has a big impact on your physical and mental health. Spending time in the sun will increase vitamin D, melatonin, and serotonin levels, which all are important for helping support mood. This is why going outside to soak in the sun is so important. If you have lots of windows in your home, making sure you get enough sun today will be easy. Minto Communities’ North Oak condos at Oakvillage feature biophilic design principles that allow for ample natural light, which helps to boost mood and energy and support residents’ psychological health. Another great way to take in more natural light on those darker days is with a light therapy lamp, which mimics outdoor light.

TRY TO BE GRATEFUL EVERY DAY The holidays are usually the time we all focus on giving thanks and taking note of what we're grateful for - but daily gratitude practice - all year long - can be beneficial to your emotional health and wellbeing. One way to focus on the positive is to keep a gratitude journal. Each day, write down three things that you are grateful for. This can be something as simple as the sun shining or your coffee being just the way you like it. Focusing on the positive things in your life will help you to feel happier overall. Doing this gratitude exercise for 21 days has been shown to change high level pessimists into low level optimists, and can help you to see the positive in your life even on tough days.

MEDITATE ON IT In addition to journaling, another great way to incorporate more gratitude into your life is through mindfulness meditation and using that dedicated time to focus on what you're grateful for in your present moment.

RESILIENT WOMEN MAGAZINE

This can be done by focusing on your breath and saying to yourself "I am grateful for..." with each inhale and exhale. You can start with three things you are grateful for, and then increase the number as you become more comfortable with the practice. Doing this gratitude meditation for just a few minutes each day can help to increase your overall levels of happiness.

TAKE CARE OF YOURSELF, AND THEN OF OTHERS People who volunteer tend to have higher self-esteem and be happier. But how can you help others if you don't take care of yourself first? Get your life in order, get your needs met, and then start helping others. From a simple compliment to giving an old neighbour help with their shopping, giving back makes us feel good.

Regardless of how small the gesture, making someone else’s day brings meaning to our lives – one of the secrets of happiness.

GO FOR A WALK Although it may be cold outside, you may want to try going for a walk to improve your mood. Even just a 15 minute stroll outside can do wonders to cheer you up. Walking is a great way to get in some light exercise and increase blood flow to the brain. As a bonus, getting some fresh air and spending time outside will leave you feeling refreshed and relaxed.

MOVE YOUR BODY We all know that regular exercise helps to support mental health. When you exercise, the body releases endorphins, which are known as the happiness hormones, so try to set aside time today to take an online fitness or yoga class. That being said, moving your body doesn’t necessarily have to mean working out. If you don’t feel like working out today, you can even turn on your favourite tunes and have a dance party at home. Any form of physical activity that gets the heart pumping and the blood flowing will also help boost your mood.

CALL A LOVED ONE If there’s anything that these past few years have taught us, it’s the power of connection. Social connection greatly affects well-being, so when you’re feeling isolated and alone, one of the best things you can do is lean on someone you love. Saying what’s on your mind and talking about your feelings with someone you trust will make you feel supported and understood. Chances are a friend or family member may also be feeling down in the dumps today as well and appreciate your call just as much.

MAKE A VISION BOARD The new year is the perfect time to pick up a new hobby and set goals for your health and happiness. Making a vision board is a fun way to set these intentions and visualize your hopes and dreams. Vision boards will also give you something to look forward to when you’re feeling down. Once you’re done with your vision board, you can put it up somewhere noticeable or set it as your phone background to act as a positive reminder of what you’re working towards.

DO THINGS THAT MAKE YOU HAPPY Too often, the demands of our work lead us to prioritize work over things we actually enjoy doing, which can slowly degrade your day-to-day happiness and life satisfaction. Taking the time to reconnect with what you enjoy can improve your outlook.This can be anything from spending time with loved ones to doing something you enjoy, such as reading, hiking, or painting. Build in little things throughout your week you sincerely enjoy like stopping at your favourite coffee shop on your way to work, grabbing sushi for your lunch break, or taking a group workout class.

Happiness is a habit, and it takes consistent effort to be happier. Just doing one of these things once won’t cut it. But even if you only pick one of these tips and do it repeatedly, you will see results and avoid the blues on both Blue Monday and beyond.

Connect with Antonia Website: brighterbetterdays.com Instagram: instagram.com/brighter_better_days Facebook: fb.com/brighterbetterdays

RESILIENT WOMEN MAGAZINE