Staying Mentally Healthy During the Winter

• Visualization exercises:  Practice visualizing a setting you find relaxing like walking through a forest or lying on a beach.  

• Mandala colouring: This is detailed colouring that allows you to focus on one thing and let other thoughts go. 
  

• Mindful breathing: Be still and focus on your breath for just one minute, slowly breathing in and out. Focus on the path of the air as it enters your body, fills your lungs and then leaves your body. 

• Mindful observation: Choose a natural object from your surroundings and focus on watching it for a minute or two. It could be a flower or an insect or even the clouds or the moon. Look at it as if you are seeing it for the first time.    

• Mindful awareness: Be aware of simple daily tasks. For example:  The moment you open your computer to start work, take a moment to think about your hands and then your brain that help you to use the computer. When going through your daily activities, take a moment to stop and be aware of what you are doing and the good it brings your life. 

• Mindful listening: Select a piece of music you have never heard before. Let yourself get lost in the sound. Even if you don’t like the music at first, let go of your dislike and give it your full attention. 

• Mindful appreciation: Notice five things in your day that you don’t usually pay attention to. These can be objects or people. Write them down and think about what good they bring to your life.   

• Walking mindfulness: As you begin walking, put your weight on the left leg and begin to lift your right foot up. Move it forward and place it back down on the ground. Now put your weight to the right leg and begin to lift the left foot up, move it forward and place it back down on the ground. Continue walking slowly and pay attention to how the bottom of your feet and legs feel. Keep walking slowly, one step at a time. 

Adapted from Pocket Mindfulness and Living Well Mindfulness Exercises. 

For more mindfulness exercises please visit Unity Health Toronto: Mindful Awareness Stabilization Training (MAST) program webpage.

• Pick up an old hobby you forgot about or try a new one such as reading, drawing, painting, sewing, etc. 

• Plan an activity you can look forward to such as: a call with family every week, a virtual coffee date with a friend, a physically distanced snowshoe, ski, or walk with a neighbor or a virtual game night with friends. 

• Exercise regularly. Ask a member of your household to be your exercise partner or one of your essential supports if you live alone.  

• Get outdoors and get as much natural sunlight as you can. 

• Talk to your doctor to see what coping strategies are best for you (e.g. medication, vitamins, light therapy). 

• Check out your workplace’s employee assistance program to see if supports are available through your workplace. 

• If you do not have access to an employee assistance program know that there are lots of other resources available.   

• Try to go to bed and wake up at the same time every day. Getting enough sleep helps us feel better. 

• If you use alcohol, follow Canada’s Low-Risk Alcohol Drinking Guidelines. 

• Listen to your favourite music/make a pick-me-up playlist with your favorite songs. 

• Let in the natural light. 

• Get outside as much as possible. 

• Have candlelight dinners. 

• Soak in a bath with scents or bubbles. 

• Enjoy hot soups or hot drinks or make your favourite winter meal. 

• Talk to someone when you are not able to cope in a healthy way on your own. 

• Check in on others – it may not be obvious when they are having challenges.