10 healthy habits for the winter and holiday season

1. Keep up with healthy daily habits: This can be summed up in three words: eat, exercise and sleep. Avoid overindulging in food and keep up exercise routines as much as possible over winter. Try to get at least 20 minutes of activity per day (or 2.5 hours a week). Getting enough sleep is also important for physical and mental health and part of a healthy lifestyle.
    
2. Get out in nature: There’s increasing evidence that suggests being outdoors is associated with lots of mental and physical health benefits. Enjoy nature while getting a dose of exercise by going for a walk, snowshoe or Nordic ski in a park or forest or along a river path. Take a moment to notice the wind, the sounds (or silence) and smells around you.
    
3. Be intentional: Devote time to being intentionally present by taking deep breaths, observing your surroundings and staying in the moment. Take a break from worrying or focusing too much on challenges. Are there external pressures causing distress? How are you feeling in this present moment? Identifying emotions helps you process what you’re feeling. Explore apps like Calm or Insight Timer, or even YouTube videos, for guided meditations and breathing techniques.
    
4. Notice and share kindness: Take time to notice and share kindness and connection in ways and in spaces you are comfortable. This can help create a sense of community and reduce feelings of isolation. A smile or nod in passing, holding a door, exchanging a "hello," "way'," "thank you," "kukstemc" or other words that are meaningful to you are some ways to help us feel connected. Noticing someone be kind might bring some warmth and comfort.
    
5. Practise gratitude: Even when you're going through a rough time, there are still things to be grateful for. Take a few moments to look out the window and appreciate the colours. Try journalling what you’re grateful for or sharing with someone else. There’s strong evidence that documenting and discussing the things you are grateful for can lift your mood.
    
6. Volunteer: If you have spare time, volunteering or doing something to help others is a good way to lift your spirits and broaden friendships. It can mean something as simple as dropping off a meal at a friend's home or delivering baked goods to a neighbour during the holidays, particularly for those who may be alone. Explore opportunities at IH, or a site like VolunteerConnector.
    
7. But find quality time for yourself: Making time for yourself during the busy holiday season is important. Is there something you really enjoy doing? An activity that helps you feel grounded, more balanced and relaxed? Gift yourself some quality “you” time to intentionally prioritize whatever wellness activities your mind and body needs. Remember it’s okay to say no and focus on your self-care, especially if you’re a caregiver.
    
8. Limit screen time & news:Moderate screen time and take a break from social media. Mental health experts advise establishing healthy limits. For example, you might decide to only check social media once or twice a day or set a timer for yourself. You might even consider deleting apps on your phone or limiting notifications. Avoid binge watching TV – this is a good way to practise delayed gratification!
   
   News stories with graphic content can trigger challenging emotions. Consuming too much news can be overwhelming and cause fear and panic, even when far removed from a world event. Limit use of social media and other digital spaces where you may be exposed to graphic or upsetting content.
    
9. Check in on your financial health: The cost of living is on everyone’s mind. Finding affordable ways to enjoy the holidays might mean checking out free community events, going on nature walks, or sharing potluck style meals. Making a budget in advance and sticking to it can avoid the stress of spending beyond your limits and a debt “hangover” in the New Year.
    
10. Reach out if you’re feeling lonely or sad: Talk to a friend or family member. If you can't visit, try reaching out with a text, a call or a video chat. Schedule an outdoor activity with loved ones by going for a walk, bike ride or snowshoe outdoors. Engage in an in-person or virtual community, religious, social or meetup event. These can provide support and companionship.

If you’ve lost a loved one, the holidays can be especially difficult. These resources might be helpful for you, your loved ones, or someone you know:

• Grief in Times of Celebration: The Empty Spot (Canadian Virtual Hospice)
• After a Death: Get Support When Someone Dies (Province of British Columbia)
• Grief and Grieving (HealthLink BC)
• Grief: Coping With Grief (HealthLink BC)

If you’re struggling with your mental health, know that you’re not alone. Talk to a health-care professional today or call 310-MHSU (6478).

If you’re experiencing feelings of hopelessness and thoughts of self-harm, these services are available 24 hours a day, seven days a week, including holidays:

• Interior Crisis Line Network - 1-888-353-2273
• Suicide Crisis Helpline - 988
• KUU-US (Indigenous) Crisis Line - 1-800-588-8717
• Métis Crisis Line - 1-833-638-4722

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