Winter Blues

Whether you refer to it as the back to work blues, the January blues or the winter blues, people often share feeling a little down after the holidays. And while Blue Monday is a myth, research confirms that Canadians are prone to a downward shift in mood in the winter months.

A research study in the January 2020 issue of the Journal of Affective Disorders found that higher levels of depressive symptoms were reported in winter months compared to summer months. Youth are especially at risk of seasonal effects on mood, with young people reporting more depressive symptoms in the winter months such as lack of interest in regular activities, trouble concentrating, feeling slow or fidgety, as well as sleep and appetite difficulties.

To help, CMHA is offering these six tips to help beat the winter blues:

1. Spend time in nature. Bundle up and get outside. Compared to an urban setting, walking in nature has been shown to reduce anger, improve positive affect, and lower blood pressure.
2. Maximize exposure to sunlight. Arrange indoor environments to receive maximum sunlight. Keep curtains open during the day and move furniture to sit near a window.
3. Exercise. Physical activity relieves stress, builds energy and increases mental well-being. Make a habit of taking a daily walk. The activity and increased exposure to natural light can raise spirits.
4. Eat a healthy diet. Seasonal variations in mood can make you crave sugary foods and simple carbohydrates, such as pasta and white bread. Opt for complex carbohydrates as a better choice. Foods such as oatmeal, whole grain bread, brown rice, and bananas can boost your feel-good serotonin levels without the subsequent sugar crash.
5. Practice daily relaxation techniques. Try deep breathing, yoga or meditation to help manage stress, reduce negative emotions such as anger and fear, and boost feelings of joy and well-being.
6. Reach out for help. The winter blues differs from Seasonal Affective Disorder, or SAD, which affects about two percent of the population and is a serious form of depression. If you are unsure of whether you are experiencing SAD or the winter blues, ask your doctor.

Mental Health Works

Mental Health Works seeks abstracts for presentations at 2020 conference

Canadian Mental Health Association (CMHA), Ontario Division and Mental Health Works are calling on workplace mental health experts to submit abstracts for presentations at their 2020 workplace conference, IMPACT: A vision of change for mental health in the workplace, set for June 1-2 in Toronto.

Mental Health Works – a national social enterprise led by CMHA Ontario – will host this two-day event that will highlight best practices and provide participants with skills to take back to their organizations.

Mental Health Works is looking for participatory, ground-breaking sessions that explore the impact people and organizations are having on mental health and well-being in the workplace. Abstracts should be no longer than 200 words and outline the type of workshop that will be given. The following areas are being considered:

1. First responders and allied health professionals

This workshop stream looks at the unique experiences related to psychological health and safety facing first responders and allied health and human services professionals in their community service roles, and strategies to ensure a supportive workplace in this sector.

2. Employee impact

This stream looks at the employee experience of psychological health and safety (PH&S) in the workplace. It includes abstracts from those looking to not only describe emerging examples of employee champions and leaders, but also targeted interventions for Canada’s workers meant to improve PH&S.

3. Employer impact

What impact does paying attention to PH&S have on the organization’s bottom line? What are employers doing to ensure the workplace is safe? What can they do?

4. The workforce and workplace of tomorrow

What future trends will we see beyond 2021? Special consideration will be given to abstracts detailing emerging trends, including the impact technology is having on PH&S, burnout, presenteeism, loneliness and isolation at work.

Workshops should be 60-90 minutes in length. The conference will also accept research posters on the above topics for display in the main hall.

Please submit your abstract here or email Sherry Sim, Event Manager, Innovative Business Solutions at This email address is being protected from spambots. You need JavaScript enabled to view it.. Submissions close March 1, 2020.

Mental Health Works offers workshops, presentations and webinars to help companies create a healthier, safer workplace. Visit www.mentalhealthworks.ca for more information.

Exams got you stressed?

Exams stressing you out? We’ve got you covered

 As students prepare for exams, CMHA Ontario is reminding them to keep mental health in mind with some quick stress-management tips. Those struggling with low mood or anxiety can turn to CMHA Ontario’s free skill-building program BounceBack®: Reclaim your health to learn how to deal with stress, being overwhelmed, and more. Through BounceBack, adults and youth 15+ learn skills to help manage worry and anxiety, combat unhelpful thinking and become more active and assertive.

BounceBack suggests maintaining positive mental health during exams with the following strategies:

• Take care of your body. Mental and physical health are fundamentally linked. BounceBack can help you get active by doing the things you love and learning how to plan more exercise into your life.

• Overcome sleep problems. Identify what things are preventing you from getting a good night’s sleep and some changes you can make to help overcome sleep problems.

• Practical problem solving. Approach a problem by breaking it down into manageable smaller parts. It’s easier to tackle one small piece at a time.

To get you started, try some of the ideas included in the tip sheet provided. Keep them on hand for easy reference while you study.

In addition, watch the BounceBack Today Online videos for practical tips on sleeping better, increasing activity, problem solving, and more. You can watch the videos on our website at any time at bouncebackvideo.ca by entering your email address and access code: bbtodayon.

For additional support once exams are over, check out our BounceBack telephone coaching program with skill-building workbooks. Access to the program is by referral through a family doctor or nurse practitioner. You can also self-refer but must provide your primary care provider’s contact information so that they can be notified and kept informed of your progress in the program. Your Health or Wellness Team on campus can also help you with this referral.

Once a referral is submitted, you will be contacted by a BounceBack coach within five business days to schedule a telephone assessment. To learn more about the BounceBack program and how to participate, please visit bouncebackontario.ca.