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Ways to beat the winter blues this Blue Monday

Kristin Wells' regular column to the Free Press
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Kristin Wells, the Cariboo Mental Health Association’s South Cariboo community engagement co-ordinator. (Patrick Davies photo - 100 Mile Free Press)

Blue Monday is just around the corner. If you’re unfamiliar with the term, you might be wondering: What is Blue Monday?

Blue Monday is often referred to as the most depressing day of the year, typically falling on the third Monday of January. While the science behind it is lacking, the day has evolved into an opportunity to promote mental well-being and happiness.

Originally, Blue Monday was created by a marketing firm in 2005 for a travel agency. The concept was designed to encourage people to book vacations by targeting a time when many might be feeling the effects of post-holiday debt, failed New Year’s resolutions, and the winter blues.

This time of year can be tough. The excitement and joy of the holiday season are behind us, and for many, it’s a challenging period. If you live in the South Cariboo, the snow is piling up, the days still feel short, and the holiday bills might be rolling in.

Whether you believe in the "Blue Monday" concept or just need a mental well-being boost, here are some tips to help you navigate these darker, colder days of winter:

Let the Light Shine 

Getting plenty of sunlight—whether from the sun itself or a light therapy device—can help ease the winter blues. Open your curtains or blinds during the day to let natural light brighten your home and your mood. If your home doesn’t get much sunlight, consider using a light therapy device.

Before starting light therapy, check with a healthcare provider to ensure it’s right for you. If approved, the CMHA South Cariboo offers a light therapy device for loan, or you can find reasonably priced options online.

Take It One Day at a Time

Feeling overwhelmed? Break things down. Focus on one thought, one task, or one day at a time. Looking at all your responsibilities, unfinished tasks, and bills all at once can feel daunting. By breaking your to-do list into smaller, manageable pieces, it becomes less intimidating, making it easier to start and reducing feelings of anxiety.

Reach Out and Connect

Winter weather and road conditions can make it harder to be social, but connecting with others is a great way to boost your mood. Whether you’re an extrovert or an introvert, a little connection can go a long way. Try one of the following:

  • Have a coffee with a friend.

  • Make a quick FaceTime call.

  • Send a heartfelt email or text.

  • Write and mail a letter—this small gesture can be a nice surprise, as handwritten letters are rare these days.

Avoid Comparing Your Life to Others

Social media can create unrealistic expectations. The people you follow often share only the highlights of their lives—the happy, curated, picture-perfect moments. What you don’t see are the struggles, messes, and challenges behind the scenes.

Constantly comparing your life to these idealized snapshots can leave you feeling discouraged and inadequate. Remember, real life is full of ups and downs, imperfections, and unglamorous moments. Focus on your own journey and let go of unrealistic comparisons.

Blue Monday or not, every day is what you make of it, and each day offers a fresh start. This time of year can be challenging, but remember: while the days may still feel short, each one brings us closer to the longer, sun-filled, and warm days of spring and summer.

I hope this mental well-being refresher provides you with helpful tips to recharge your mental health and start the year off strong with practices that can carry you through all year long.

Remember to be kind to yourself, practice self-care, and reach out for help if you need it.

If you need support, you can:

  • Contact CMHA South Cariboo for mental health support at 250-395-4883. The office is open Monday to Friday from 9 a.m. to 4 p.m.

  • Call the Emergency Crisis Line 24 hours a day at 1-888-353-2273.

  • Call the Suicide Crisis Line at 9-8-8. It is available 24 hours a day, seven days a week.