Blue Monday

Heard of “Blue Monday,” but not sure what it is or what it means. Blue Monday is a term applied to the third Monday of January (January 20 this year!) and has been labelled “the most depressing day of the year.” A UK travel company conceived the idea in the early 2000s. A psychologist was commissioned to generate a formula to promote this day as the most depressing time of the year. The travel company’s goal was to sell more vacation packages to warm and sunny winter destinations. The formula looked at factors such as shortened daylight hours, bills coming due from holiday spending, cold and gloomy winter weather, and the point on the calendar where most people tend to give up on their New Year’s resolutions. Though there’s little scientific evidence to claim that it is the most depressing day of the year, in the years following, many mental health organizations capitalized on the idea to promote awareness about seasonal depression and the need for support and other self-help strategies to beat the winter blues.

Manitoba’s winters are long, dark, and cold. People must take care of their mental health this time of year. Research suggests that up to 35 percent of the general population experience the “winter blues,” which can include changes in appetite and increased lethargy as the daylight hours grow shorter. The winter blues differs from Seasonal Affective Disorder, or SAD, which affects about three to five percent of the population and is a serious form of depression. Symptoms of SAD include feeling significantly depressed most days, decreased energy, difficulty concentrating, weight gain, loss of interest or pleasure in activities previously enjoyed, and disrupted sleep patterns.

People experiencing the winter blues or SAD can benefit from several strategies and practices to help mitigate the effects of seasonal depression. These include:

• Maximizing exposure to sunlight.  Spend more time outdoors during the day and arrange indoor environments to receive maximum sunlight. The use of light therapy lamps has proven benefits as well.
• Exercise. Exercise relieves stress, builds energy, and increases mental and physical well-being. Make a habit of taking a daily noon-hour walk. Physical activity and increased exposure to natural light can raise spirits.
• Social support & Connection. When feeling down, it’s natural to want to withdraw and isolate, but strong social networks and frequent connection with others will reduce isolation, a key risk factor for depression.
• Stress reduction. Make changes in your life to help manage and reduce stress. Too much stress exacerbates depression and puts you at risk for future depression. Take the aspects of your life that stress you out, such as work overload or unsupportive relationships, and find ways to minimize their impact.
• Take Vitamin D – Low levels of Vitamin D have been linked to depression and seasonal affective disorder in adults. There is sufficient research to show that not having enough of the vitamin can lead to depression-like symptoms. Eating food rich in Vitamin D or, taking a Vitamin D supplement and getting adequate sun exposure can help reduce the risk of developing depressive symptoms.

While it may not be scientifically accurate to designate the third Monday in January, or any day of the year for that matter, as the most depressing day of the year, it does offer the opportunity to engage in healthy conversations about mental wellness, especially at this time of year. Talking openly about seasonal depression and the support that is available for those who struggle helps reduce the stigma around mental illness and opens pathways for support and recovery. This year, a number of special events have been planned in the region to highlight the effects of seasonal depression and the support available. Check out the list below to see what’s happening on January 20 in your area:

Swan River: The Canadian Mental Health Association will have a display set up from 9:00 am-4:00 pm (January 20) at the community booth in the Swan Valley Co-op food store. Drop by to pick up information on mental health and chat with a CMHA representative.

Roblin: HERO Club West will be going to the Roblin Residence and playing Blue Bingo with Blue Prizes, Blueberry muffins with Blueberry Tea and Coffee.

Managing Mental Health During the Holidays

In the film Meet Me in St. Louis, Judy Garland sang the line, “Have yourself a merry little Christmas, let your heart be light. From now on, our troubles will be out of sight.” Unfortunately, many people struggle with heavy hearts and numerous stressors over the holidays. The term “holiday stress” reflects increased symptoms of anxiety, impatience, fatigue, and depressed mood that many people experience over the holiday season. Several factors contribute to holiday stress, including financial concerns, tight schedules and heavy demands, loss of loved ones, isolation, and unrealistic expectations. And when stress is at its peak, it can be very hard to stop and regroup.

Stress cannot always be prevented; however, the following tips can be helpful to manage stressors during the holiday season.

• Be aware of your feelings. If someone close to you has recently passed away or if you are away from loved ones, realize that it is normal to feel sadness and grief. It is also important to express your feelings. Do not try to “force yourself” to be happy just because it is the holiday season.
• Have realistic expectations. Too many people expect the holidays to be “perfect.” There is no such thing as perfection; having those expectations will only add to the season’s stress. An asymmetrical tree or an over-cooked turkey will not ruin your holiday; instead, it will create a family memory. Perennial movie favourites, such as A Christmas Story or A Charlie Brown Christmas, are reminders of the endearing qualities of these imperfections.
• Stay within your budget. Before you shop for gifts and food, decide how much money you can afford to spend. Then, stick to your budget. Don’t try to buy happiness with a mountain of gifts. Some alternatives include giving homemade gifts and starting a family gift exchange. If your children’s wish list exceeds your budget, talk with them about reasonable expectations and remind them that the holidays are not about expensive gifts.
• Manage your time and set boundaries. Saying yes when you should say no can leave you resentful and overwhelmed. Friends and colleagues will understand if you cannot participate in every project or activity. Set priorities and let go of impossible goals. Don’t spend all of your time planning activities for your family. You might end up feeling drained and unappreciated. Take the time you need to finish tasks that are important to you. Don’t try to complete everything at once; ask others to help you complete chores.
• Keep healthy and take time for yourself. When people feel stressed-out and overwhelmed, they often forget about their self-care. Also, the holiday season is ripe with opportunities to overindulge. Make sure that you are eating regularly and healthily, getting a decent night’s sleep, and getting enough physical activity into your day. This can be difficult when the weather turns cold. Finally, pace yourself. Give yourself opportunities to rest and replenish. By slowing down, you will have more energy to accomplish your goals.
• Do something for others. By volunteering or assisting others, we can get out of our experience for a while. Helping out at a food bank or a shelter can also give us some perspective regarding our worries and concerns.
• Practice mindfulness. Often, just the act of focusing on our breath and the present moment in a non-judgmental way can help create emotional and cognitive space, which helps us stay grounded, focused, and regulated. One quick strategy is to take three long, deep, nourishing breaths—breathing in through your nose and out through your mouth. Then, you let your breath settle into its own rhythm as you follow it in and out, noticing the rise and fall of your chest and belly as you breathe. If you find that you have a wandering mind or negative thoughts, simply return to the breath.
• Be patient with yourself. ‘Tis the season for self-judgment! Instead, engage in self-compassion during the holiday season. Can you talk to yourself gently instead of critically? Aspire to go into the holiday season with the intention of accepting your mistakes, pains, and tender places. Engage in self-nurturing practices: a bubble bath, soft music, scented candles, and a favourite tea. Is there a way you can remember to practice kind words to yourself? A reminder note on your calendar? Perhaps buy an advent calendar for yourself, and every day in December, as you open that little door, you can remind yourself to be kind!
• Stay connected and seek support. When we feel sad or overburdened, we often isolate or avoid others, which can add to our burden. Ensure that you are connected with others and seek support if needed. Getting things out in the open can help you manage your feelings and find solutions for your stress. If you continue to feel overwhelmed, consider seeing a professional, such as a mental health counsellor, to help you manage your holiday stress. In Brandon and surrounding Westman area, the 24-hour crisis line number is 204- 725-4411, or you can call toll-free at 1-888-379-7699.
  

By Anastasia Gibson, Ph.D., C. Psych
Registered Psychologist, Prairie Mountain Health

‘Mental Health on the Prairies’ conference looking to build hope and renew connections

Talking about mental health is important every day of the year, and the entire community is invited to come together this spring to join a conversation about building hope and renewing connection to support good mental health.

The Mental Health on the Prairies Hybrid Conference and Community Conversation will be held April 24^th, 25^th, and 26^th, and is hosted by Brandon University. The meeting will bring together researchers, professionals working in health and social care, educators, community groups, and lived experience experts to have critical conversations about mental health research, services, and experiences.

The conference includes three keynote presentations designed for the whole community. Chris Beaudry – Former Humboldt Broncos Coach—will talk about the “heroes and dragons of mental health” sharing his experience of working with trauma. Dr. Jan DeFehr from University of Winnipeg will share extensive research and community practice in a presentation about breaking down psychiatric divisions. Finally, Sera Davidow—a filmmaker, author, activist and Director of a peer-to-peer support and training organization—will talk about mental health through a harm reduction lens. Each of the keynote presenters offer different perspectives on mental health that are critical to building hope and renewing connections. Please register to participate.

The conference and community conversation will help share important information about mental health and support services with a wider audience.

“Connection is so important. We know that people who feel more connected report better mental health and they can cope better with mental health problems,” said Dr. Catherine Baxter conference co-chair and Professor in the Faculty of Health Studies.

The event planning team also includes community co-chair, Maria Kent, as well as mental health advocates, educators and researchers from the faculty of nursing, arts, and science at Brandon University.

Ultimately, the event aims to draw together a broad range of individuals from academic experts across the country to share knowledge and engage in critical conversations about community-based mental health research and solutions, to engaged community members who want to share their thoughts and experiences around mental health.

“This conference and conversation is an ongoing priority for us, and an important objective of our Centre for the Critical Studies of Rural Mental Health,” said Dr. Linda Ross, Acting Dean of Health Studies at BU. “I look forward to hearing the conversations and actions it generates.”

Mental Health on the Prairies is open to everyone. Anyone interested in participating in the Mental Health on the Prairies Conference and Community Conversation should go to the conference website for more information.

Success is built at Brandon University. Our growing, progressive campus welcomes a diverse and inclusive community that combines proud tradition with shared ambition. Through our excellence in teaching, research, and scholarship, we educate students to make a meaningful difference as engaged citizens and leaders. Join us at BrandonU.ca

CONTACT US:

Rob Henderson
Marketing Communications Officer
204.727.9762
[email protected]

Grant Hamilton
Director, Marketing and Communications
204.571.8542
[email protected]

PMH Programs to start your health journey

Welcome to a new year! A clean slate, full of hope for the year ahead. January is a time of resolutions – often focused on improvements in health. Too often, New Year’s resolutions are well-intentioned but set goals too high to be attained, are not action-specific, and lack insight into why an individual is seeking Change. Resolutions made without clearly defined steps and understanding of barriers to success lead to frustration and abandonment of the plan before seeing any success. Long-lasting change starts with discovering why changes have not yet been made. Goals are attained when solutions to barriers are considered before they arise, and an alternate plan is ready to implement. Finally, sharing your plan with others provides accountability and leads to greater success.

The Health Promotion team offers programs that provide information and techniques to guide participants on their health journey. By delivering virtual programs, the barriers of winter weather, road conditions, and transportation have been removed while offering contact with others during the winter months. Three programs that align well with health goals are Get Better Together, Craving Change, and Strive to Thrive. 

Get Better Together is a session-based program (6 sessions over 6 weeks) suitable for people with a range of chronic health conditions. Program goals include improving personal skills as a self-manager of health concerns through goal setting, communication, problem-solving, healthy eating, physical activity, sleep, and medication use. 

The focus of the Craving Change® program is to help individuals understand their relationship with food. The program takes a look at our eating environments as well as explores how emotions and learned behaviours influence the decisions we make around food. By understanding why it is hard to change how you eat and identifying personal triggers, participants can learn to respond differently and maintain changes in eating habits. The program is one weekly session for three weeks (two hours per session). 

Are you thriving or just surviving? Through the Strive to Thrive program, participants will develop skills, knowledge and practices to thrive. The five-session program covers how physical and mental stress is related, thriving versus surviving, life transitions, resilience, and building connections. 

If this is not the time to participate in a structured program, there are many free and accessible options that meet the goals of improving physical, mental, or financial health. Look for these programs and individualized programs on the Prairie Mountain Health website under the “Programs and Services” tab. Additionally, find a link to “Public Classes and Activities” on the home page. Find out more about loaner kits for Physical Literacy and geocaching to put the fun into movement for kids and families. This year, make your health a priority.

Reference:  GBT-Pamphlet-ENG-2019-WEB.pdf (wellnessinstitute.ca)

Reference:  I’m a Member of the Public – Craving Change®

Coping for December

It’s that time of the year again. Winter and the holiday season are upon us.

This holiday season can be a great time to reconnect with others, make family recipes for holiday dinners, and spread holiday cheer.

However, this time of the year can be very challenging: days are short with little daylight, finances get stretched to make holiday food and gift purchases, and routines change to attend holiday get-togethers.

So, how can we cope with these challenges during the holiday season?

There are a few suggestions on ways to cope during the busy holiday season^{1 2}:

• Set boundaries and manage expectations– The holiday season can be busy and socially exhausting. To manage, you decide how the holiday season will look for you and delegate when you can.
• Recharge your batteries – Attending personal and professional holiday gatherings can be tiring. Take time to rest after social gatherings and understand that attending (or not attending) holiday gatherings is up to you. You could also be feeling left out from these gatherings over the holidays as well; this can be an opportunity to volunteer, take care of yourself, and work on building your community.
• Maintain healthy coping – The holidays can change routines and prevent you from using healthy coping. Try to maintain your healthy coping skills when it comes to eating, sleeping, and budgeting. 
• Acknowledge grieving loved ones – Attending holiday social gatherings surrounded by your community may leave you missing loved ones. Talk about lost loved ones, acknowledge missing your loved one, take care of yourself, and create traditions that include your lost loved one.

Resources Across PMH

• PMH Employee Wellness Committee- The PMH Employee Wellness Committee promotes activities that keep employees well. Check out the webpage for information on celebrating our staff, healthcare worker recognition, Employee resources (Employee assistance plan, benefit plans, and BlueCross), and PMH Perks. Funding is also available through the PMH Employee Wellness Initiative. You can also send a coworker a token of appreciation for all they do by completing a Say It Card form. 
• Mental health resources- Seek mental health support if you need it. If you are experiencing a mental health crisis, call the crisis lines. For adults north of Riding Mountain, dial 1- 866-332-3030 and south of Riding Mountain, dial 1-888-379-7699. If you are under 18, dial 1-866-332-3030 or in all PMH areas, dial 1-866-403-5459.
• Grief recovery- Working through grief is not something you need to do alone. There are grief support groups and resources available across Prairie Mountain Health.
• CBTm for Employees- If you are feeling stressed or overwhelmed and want to build skills to help you manage these feelings, there is also a program called CBTm for employees.

1. Canadian Mental Health Association- British Columbia Division. (2023). 15 tips for holiday peace of mind and coping with grief this festive season. https://bc.cmha.ca/news/15-tips-for-holiday-peace-of-mind-and-coping-with-holiday-grief-this-festive-season/
2. Canadian Mental Health Association- National Site. (2023). Five ways to protect your mental health from holiday stress. https://cmha.ca/news/five-ways-to-protect-your-mental-health-this-holiday/