A compassionate look at seasonal mood changes and where to find support.

What are the winter blues, and why do they happen?

January is well known in Canada for its significant impact on people’s mental health. Symptoms of winter blues can include increased anxiety, restlessness, feelings of sadness or hopelessness, increased frustration or irritability and a desire to stay inside or isolate from others. Studies have shown that exposure to sunlight affects our brain’s ability to maintain normal serotonin levels, the chemical that helps us regulate our mood! Sunlight also helps produce vitamin D, which is thought to help promote serotonin levels. Often in winter, we spend less time outside, and there are generally fewer hours of sunlight during the day – this often leads to individuals experiencing lower vitamin D levels and less serotonin.

How can these winter changes impact life with an ostomy?

Because individuals with an ostomy are already known to have an increased risk of experiencing anxiety and depression, the winter season can have an even greater impact on ostomy patients. The changes in serotonin levels mentioned above, coupled with added stressors like managing an ostomy in cold weather or during social interactions, can lead to increased anxiety or self-isolation in the winter months. Since many studies have shown that ostomy patients are at higher risk for experiencing depression compared to the general population, naturally, these same patients may struggle even more in winter. If you are feeling the weight of seasonal mood changes, you are not alone.

What can you do about it?

The good news is that there are many ways to help manage mood changes in winter.

Try to maximize sunlight exposure as much as possible, whether it is a short 10-minute walk outside during your lunch break or simply sitting by a window while drinking your morning coffee. Increased sunlight can help boost your mood by regulating serotonin and vitamin D.

Prioritizing movement is another great way to boost overall mood. Regular physical activity (at any level) will help boost natural endorphins and reduce stress, both of which are key to regulating overall mood. Some ways you can prioritize movement are adding 10 minutes of stretching in the morning, at-home yoga, going for a walk, utilizing a treadmill or stationary bike indoors – anything that moves your body and feels good to you.

Eating healthy, filling, and regular meals as well as getting enough sleep will also help to regulate overall mood.

And finally, maintaining social connections and reaching out for moral support. Prioritize talking with friends on the phone, meeting up for coffee, spending time with loved ones, or joining a support group. It can be tempting to self-isolate in these cold winter months, but if you push yourself a little bit, your overall mental health will likely improve.

Where to find support:

• Ostomy Canada offers nationwide peer support groups both online and in person. Find out more at https://www.ostomycanada.ca/find-a-chapter-peer-support-group/
• Join Ostomy Canada’s Facebook Group – a supportive space for people living with an ostomy and their loved ones to seek advice, support and connection.            
• Check out the Canadian Mental Health Association for mental health resources and services across Canada. If you are experiencing a mental health crisis, please call 9-8-8 for 24/7 support.

Source

By Hannah Martin-Spencer, BKin, Ostomy Canada Marketing Team.