Counter Blue Monday with these helpful, healthy tips

Posted on Monday, January 18th, 2021

Feeling blue? Join the club. January can be a difficult month for people dealing with fallout from the social anxiety of the holidays and the financial strain that follows. The weather is bad, the sun is missing in action and the COVID-19 pandemic is exacerbating all the issues people can experience at this time of year.

January 18 is Blue Monday, a day identified in 2005 as the gloomiest and most depressing day of the year. Identifying a specific day in this way might not be good science, but it is a good reason to consider all the ways to reduce stress and negative thinking at this or any other time of the year.

With input from Fiona Weber, RN, Student Support Services, and Doug Stringer, Manager, Counselling Services and Spiritual Centre, here are some practical tips to help you accentuate the positive.

Get outside: Go for a walk around the neighbourhood or even around the block if you’re short of time. Being active provides exercise and access to fresh air and daylight, both of which can boost your mood. If going for a walk by yourself has little appeal, call a friend across town, put in your earbuds and walk together – as virtual workout buddies – while chatting about a class or just sharing whatever is on your mind. Even in a winter lockdown, outdoor exercise is permitted and encouraged. Bundle up appropriately and get outside to celebrate winter’s wonders. Physical health and mental health go hand in hand.

Keep moving: The gyms might be closed but access to a wide range of free exercise classes is as close as YouTube. Enjoy sessions that require no specialized equipment. Try low-impact exercise or yoga, all in the privacy of your living room where no one can giggle at your first awkward downward dog. Even chores can be a form of movement. Put some music on and dance like nobody’s watching. Or put in your earpieces again and talk to a friend while you’re cleaning up the place – any activity is more fun when it’s social.

Everything in moderation: Eat the right kinds of foods in the right amounts. Understand if you are eating for healthy reasons, or are you using it as a substitute for other needs. The same applies to substance use. Be mindful of what you ingest and be alert to any signs of problems. Remember that the College’s counsellors are available to talk if you think your substance use is having a negative impact on your life.

Positive social interaction: People talk about Zoom fatigue but in times when get-togethers are restricted, a video chat with friends or family is better than not seeing people at all. If you know someone who’s hurting from lack of connection, reach out and make their day with a quick call. If they’re close by, drop off a coffee and something sweet. Doing something good for someone else is another great way to lift your own mood.

Keep a routine: Establish a schedule for yourself. Make time to make a healthy breakfast. Fit in some light exercise before beginning your course work. Write a list of the things you want to accomplish and tick each item off as it’s done. Take regular breaks. Set aside a specific day and time every week to call home or check in on a friend.

Get a good night’s sleep: Mom was right. Getting enough sleep and having a regular sleep pattern can have a positive influence on your mood, your ability to focus, even your weight. Use an app or the controls built into your mobile devices that limit your screen time so that at a set hour your device goes dark for the night. Get whatever amount of sleep you need to awake feeling rested and refreshed at the beginning of the next day.

Create small goals for yourself: There are days when it’s hard to get started on your day at all. When it all seems a bit overwhelming, just commit to accomplishing something small. If the task of writing a paper is a challenge, write a paragraph. If that’s too much, write a sentence. Then another. You’ll be amazed how just sitting down and getting started can put you in the zone and set you up to continue and succeed. Learning is important to you, that’s why you’re here. Remember that the journey can be difficult at times, so be patient and diligent in pursuing your studies.

Challenge negative thinking: People can fall into habits of thinking negatively about their relationships or their lives without knowing it. If you think this applies to you, or if a friend suggests it’s the case, evaluate your reactions. Think about what actually matters to you and consider if you are over-valuing the opinions of others. Be kind to yourself, lower your expectations and talk to yourself uncritically about the stresses in your life. Stay centred in the now, not on worst-case scenarios off in the future.

Ask for help: Don’t put it off. If you feel your life is spinning out of control, the College has counsellors ready to speak with you. The Counselling Centre is committed to meeting with anyone seeking their help within 24 hours of the initial call and many other resources are also available. Discover the range of mental health services available at https://www.algonquincollege.com/coronavirus/mentalhealth/


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