Embrace the Great Outdoors

One of the best ways to combat feelings of sadness is to harness the power of nature. Spending time outdoors can work wonders for your mood and overall well-being. The Japanese practice of forest bathing, also known as shinrin-yoku is one of my favorites. It’s a break from the chaos of daily life. So find a forest, put your phone away, listen to the birds sing, and breathe in that fresh air. A brisk walk can help invigorate your senses. Whether it’s a simple stroll through a park or a hike on a scenic trail, soaking up some natural light can be tremendously uplifting. Plus, the cold air has a refreshing effect that can break through the winter fog!

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Stay Active and Move Your Body

I’m preaching about movement because it WORKS!!! Physical activity isn’t just beneficial for your physical health; it’s also a strong antidote to feelings of depression. Exercise releases endorphins, the body’s natural morphine and mood lifters. You don’t have to hit the gym like a pro—find an activity you enjoy, like dancing, yoga, or even online fitness classes. Getting your blood pumping not only boosts your mood but can also become a fun part of your routine!

Connect with Loved Ones

Isolation can make Blue Monday feel even bluer. Take some time to connect with family and friends. Whether it’s grabbing coffee, chatting on the phone, or setting up a virtual hangout, staying connected can provide the support and encouragement you need to lift your spirits. Laughing and sharing stories with loved ones reminds us we’re not alone and that brighter days are ahead.

Indulge in Simple Pleasures

Sometimes, social interaction is too much for a person in a depressive state. I wholeheartedly get that. So what do you need in your cocoon? Is it binge-watching The Real Housewives or playing 100 levels of Candy Crush? It’s the little things in life that can bring us the most joy. Dive into that book you’ve been meaning to read, try out a new recipe, or enjoy a cozy movie night. Treat yourself to your favorite snack or listen to uplifting music. These simple pleasures can have a surprisingly positive impact on your mood! Self-care is so important to our mental health.

Practice Gratitude

Shifting your focus from what’s wrong to what’s going well can make a tremendous difference. Take a moment to write down three things you’re grateful for each day. This habit can help elevate your mood and foster a more positive outlook on life. Remember, it’s okay to acknowledge your struggles while still celebrating the good things. I found perspective to be huge in my journey.

Repeat after me. “I do not have the market cornered for personal pain and suffering.”

Seek Professional Help

Trigger Warning

As I said before, I am well-versed in depression. In fact, I wrote a paper on the increase in psychological disorders after surviving a critical illness to graduate from the Sepsis Canada LiFTING Training Program. I had become suicidal in November of 2023 and discovered there are scientific reasons as to why my mental health had diminished.

1. Suicidal ideation increases post-sepsis survivorship if you had previous mental health diagnoses
2. There’s a higher incidence of suicide and self-harm among ICU survivors in lower-income neighbourhoods
3. Suicide and self-harm appeared to be higher among patients discharged home independently compared with those discharged to a healthcare facility (1-3 cited from Fernando et al BMJ 2021)
4. Mood disorders, which are persistent and prevalent among ICU survivors, include PTSD (in 25% of survivors up to 8 years), depressive symptoms and anxiety symptoms (in 17 to 43% and 23 to 48%, respectively, at 1 year), suicidality, and substance misuse. These disorders may be related to injury of the limbic system during critical illness. Risk factors for mood disorders include previous psychiatric illness, prolonged mechanical ventilation, prolonged ICU stay, episodes of hypoglycemia, and prolonged exposure to sedative and narcotic agents (4 cited from Herridge et al NEJM 2023)

Surviving sepsis means you were exposed to heavy doses of medications that rewired our brains. Your quality of life has changed, you may experience financial difficulties, changes to your relationships, changes to your own personality because sepsis is a systemic disorder. Factor in that many of us have little to no follow-up care and it’s no wonder we feel depressed.

If you find that feelings of sadness persist beyond Blue Monday, it may be worthwhile to seek professional help. If you’re feeling suicidal call 988 to speak to a mental health professional. This is the new Suicide Crisis Line in both Canada and the USA. Holidays are tough and the letdown can be brutal. We spend all year preparing for 1 day that some of us can’t afford.

Some depression can’t be alleviated with a walk, so I encourage you to find a therapist or counselor who can provide you with tools and strategies tailored to your needs, helping you navigate these feelings. You’re not alone, and reaching out for support is a sign of strength. If money is an issue there are many community-based free services and reduced-rate practitioners. If all else fails, go to your local ER and tell them you are suicidal.

I’ve had several bouts of Major Depressive Disorder and have found that each time I go down the rabbit hole, it is that much easier to climb out of. I’ve walked this path so frequently that I’ve built stairs. Mental health is no longer a shameful topic and I’m adding my voice to normalize its presence. I love that January 22nd, 2025 is Bell Let’s Talk Day!

Ultimately, while overcoming mental health challenges might seem daunting, implementing some simple strategies can help you get through the tough moments. Remember to be kind to yourself, and focus on what makes you feel happy and fulfilled. Here’s to fighting the winter blues and embracing the joy that each new day can bring! You’ve made it through the dark days of winter. You’re going to get through this too!