The winter season brings with it lower temperatures and shorter daylight hours, leading to increased challenges for mental health. Lisa Hallberg, manager of Saskatchewan Health Authority (SHA) Mental Health and Addiction Services, outlines how several factors can affect well-being during this time. "There's more hours of darkness right now and cold temperatures... connect with others, look after our physical health," she says, emphasizing the difficulty many face as they navigate through seasonal emotional fluctuations.
Hallberg explains, "The way people respond to seasonal mental health challenges depends on personal stressors and coping mechanisms. It can be more difficult to practice some strategies this time of year, like getting outside or being active." Despite these challenges, she highlights valuable strategies individuals can adopt to manage winter's impact on mental health.
One of Hallberg's key suggestions is identifying stressors and working to mitigate them. People are encouraged to find ways to relax, explore their creative sides, and learn new skills. "Spending time outdoors when we can, connecting with friends, family, or our community, or perhaps volunteering can make all the difference, especially during winter," she advises.
Physical health plays a pivotal role as well. Hallberg asserts the importance of maintaining mindful eating habits, ensuring adequate sleep, and committing time to exercise. These factors significantly influence one's ability to cope with stress and maintain positive mental health during the harsh winter months.
For individuals struggling particularly hard with mental health challenges, both seasonal and chronic, numerous resources are available. Envision Counselling and Support Centre, along with the Canadian Mental Health Association, offer programs and support within Weyburn. Hallberg encourages those who are hesitant to reach out for help to seek support from family doctors or trusted loved ones. "If someone didn’t think they could reach out on their own, they could enlist the help of their family doctor or supportive family member," she suggests.
Schools also provide avenues for assistance, enabling students to interact with school counselors or utilize resources like Kids Help Phone at 1-800-668-6868 (which offers call, text, and chat options). Additional free resources entail self-referral to SHA mental health services or engaging with virtual services through the University of Regina and Counselling Connect Saskatchewan.
If someone suspects another is struggling, Hallberg emphasizes the importance of encouraging them to reach out for support. It might be as simple as assisting them by sitting down to make the phone call or connecting to online services available. "Sometimes people need to have those first steps taken with them and simply having someone to lean on can make significant changes," Hallberg notes.
Beyond the seasonal challenges experienced at home, many people face the difficulty of jet lag when traveling across time zones. The excitement of exploring new locations can quickly become overshadowed by the fatigue associated with disrupted sleep cycles. Understanding what jet lag is and how to combat it is key to improving well-being during travel.
According to experts, light exposure is integral to resetting our internal biological clocks. Sleep coach Kelly Murray points out, "It takes about a day to shift your circadian rhythm by one hour." To ease the effects of jet lag, travelers can start adjusting their sleep schedule by one hour earlier each day leading up to their trip.
Exercise plays another instrumental role. The timing of physical activity can help synchronize bodily rhythms effectively. Murray notes, "Exercising at 7 a.m. or between 1 p.m. and 4 p.m. shifted the circadian rhythm to an earlier time," making morning workouts especially beneficial before travel. Conversely, exercising too late at night can push the body’s internal clock back, potentially making sleep disruption worse.
For those seeking restful reprieve from travel fatigue, Yoga Nidra emerges as a powerful option. This restorative technique offers significant relaxation, providing benefits akin to considerable hours of sleep. "Just 30 to 60 minutes of Yoga Nidra... the equivalent of two to four hours of rest," according to The Art of Living, allows even the busiest of travelers to give themselves the space needed for rejuvenation.
Though tempting, long naps during the day can exacerbate jet lag rather than alleviate it. The CDC advises if absolutely necessary, to keep naps brief—no longer than 15 to 20 minutes. This practice ensures travelers can refresh without hindering the body's transition to the new time zone.
By leveraging the resources available for both mental health and strategies to navigate jet lag, individuals can take charge of their well-being. Reaching out to community supports, ensuring physical health with thoughtful strategies, and employing techniques to adjust to new schedules can lead to meaningful improvements.