by Laura Kennedy, Vice President, Marketing & Communications
As the third Monday of January approaches, it’s hard to ignore the buzz around “Blue Monday,” often dubbed the most depressing day of the year. While the science behind Blue Monday is questionable, it highlights an important truth: winter can be tough on our mood and mental well-being. Shorter days, colder temperatures, and a post-holiday lull often combine to make January feel like a marathon of endurance.
But winter doesn't have to feel this way. By understanding how the season affects our mood and adopting healthy habits, we can thrive, even during the darker months.
How Weather Impacts Our Mood
Shorter Days and Less Sunlight
The reduced daylight in winter can disrupt our circadian rhythm, the internal clock that regulates sleep, energy, and mood. As a devoted listener of the Huberman Lab Podcast, I’ve learned so much from Dr. Andrew Huberman about the transformative power of sunlight. He explains that morning exposure to natural light plays a critical role in regulating circadian rhythm and hormones like cortisol (which promotes alertness) and melatonin (which governs sleep cycles).
Without sufficient sunlight, these systems can become misaligned, leading to fatigue, difficulty concentrating, and mood disturbances. Simply stepping outside for even 10 minutes in the morning—even on a cloudy day—can have a profound impact on your energy and mood.
Seasonal Affective Disorder (SAD)
For some, the seasonal drop in daylight can lead to a form of depression called Seasonal Affective Disorder (SAD). Symptoms of SAD include persistent sadness, lack of energy, oversleeping, and cravings for carbohydrates. While SAD affects a smaller percentage of people, many experience a milder “winter blues.”
3. Cold Weather and Isolation
Cold temperatures and shorter days can make it tempting to stay indoors, leading to less physical activity and fewer social interactions—both of which are crucial for maintaining mental health.
Healthy Habits to Boost Your Winter Well-Being
Combat the winter blues and turn Blue Monday into an opportunity to prioritize self-care with these tips:
Maximize Your Exposure to Natural Light
Dr. Huberman’s research underscores the importance of getting 10-30 minutes of morning sunlight daily, ideally within an hour of waking. This exposure not only improves your mood and energy levels but also strengthens your sleep-wake cycles. As someone who has incorporated this practice into my mornings with my dog Gracie, I can personally attest to its positive effects on mood and focus.
Spend time outside during daylight hours, even if it’s just a quick walk.
Keep blinds and curtains open to let in as much natural light as possible.
On darker days or in northern regions, consider using a light therapy box to simulate natural sunlight and boost serotonin production.
Stay Active
This point should be no surprise. I do my best to start every day with time on my yoga mat. My morning practise depends on how early I’ve gotten up and if the dog was well behaved on our walk, but I try to take at least 10 minutes and aim for 30 on a good start to the day. When possible, I will come back to my mat on the evenings for a longer more restorative practise. Weekends I tend to enjoy a much longer morning on my mat.
Regular physical activity releases endorphins, the body’s natural mood boosters.
Try indoor activities like yoga, dance, or strength training when it’s too cold to exercise outside.
Nourish Your Body
This is my favourite time of year for stews and casseroles but prep time can always be a challenge. I am a big fan of whole food accounts on Instagram and have found some wonderful one pot recipes there that can go in the slow cooker the night before to be turned on in the morning. It’s so lovely coming home to the aromas of a fresh hearty soup.
Experts will tell us to eat a balanced diet rich in whole foods, lean protein, and omega-3 fatty acids, which are linked to improved mental health as well as limiting processed foods and sugary snacks, which can cause energy crashes.
Prioritize Sleep
It can be challenging stopping at the end of Episode 3 of Bridgerton, but I know when I get to bed past 10:30 pm the next day is going to be more of a challenge.
Stick to a consistent sleep schedule to regulate your circadian rhythm.
Create a bedtime routine that promotes relaxation, like reading or meditating.
Stay Connected
As an extrovert (shocker I know ) I recharge be being around others. At this time of year isolation can be a struggle for people with the weather adding another barrier.
Professionals will tell us to make an effort to reach out to friends and family, even if you can’t meet in person.
Reach out to those that may not be comfortable reaching out to you.
Join a local group or take up a hobby to stay socially engaged during the winter months.
Practice Gratitude and Mindfulness
As part of my daily routine, I take time to reflect on what I’m grateful for and practice mindfulness through meditation. These small, intentional acts are a powerful way to stay grounded, especially during challenging months. I’m very excited to hear Steve Foran’s keynote address at the Peak Strategies for Success Conference April 30th to learn how I can strengthen my gratitude game. (Register HERE)
Incorporate mindfulness practices, such as deep breathing or journaling, to help manage stress and focus on the present.
Seek Professional Help When Needed
If you’re experiencing persistent sadness, fatigue, or anxiety, don’t hesitate to reach out to a mental health professional. Support is available, and you don’t have to face it alone.
Reclaiming Blue Monday
While the idea of Blue Monday may have started as a marketing gimmick, it serves as a reminder to check in with ourselves and others. Use this day as a springboard to prioritize your well-being, build healthy habits, and make the most of winter.
Dr. Huberman’s insights about the power of sunlight, combined with the benefits of cultivating daily rituals like gratitude and mindfulness remind us that even small adjustments can yield profound results. By embracing these strategies, you can turn the winter season into a time of renewal and growth.
"The snowdrop, that is the first to appear, is a symbol of hope for the new life that awaits us after the winter months." – Unknown
 Laura Kennedy Vice President, Marketing & CommunicationsMobile: 705-772-1478 Office: 705- 748-5182 Email: laura@parkplacefinancial.ca Laura holds the role of Vice President, Marketing and Communications for the team.
With a background in public relations, Laura Kennedy’s career spans decades working in leadership roles in communication, partnership and event management in Canada and Europe. Laura has a track record of turning dreams into reality that enhances and exceeds outcomes while building long-term, loyal partnerships. She has a passion for team building and mentorship, leading with integrity and seeking measurable results.
In her agency life in Toronto and Ireland, Laura worked for global brands including Vodafone, Johnnie Walker, Corona, Levi’s, Guess, Bridgestone, Pfizer Ireland, Subway UK, Coca-Cola and artists like Bruce Springsteen. On the corporate side Laura has been responsible for developing marketing and communications strategies to build Canada’s largest country music festival, Boots and Hearts. In her recent role as Executive Director of GPHSF, Your Family Health Team Foundation, Laura grew revenue for the organization by 548% in her first 2.5 years in leadership.
A few career highlights include: • Development and leadership team on 2015 inaugural WayHome Music and Arts Festival making it one of the worlds largest first year music festivals with 35,000 in attendance and global media coverage.
• Working with Aiken Promotions to launch and establish Live at the Marquee as a stronghold in Europe for headlining artists like Elton John, The Who, Bob Dylan, Kanye West and many more.
• Curating a Republic of Ireland launch for the German-based Mustang Jeans Fall/Winter 2006 collection at an 18th century prison, not only was the event at max capacity, it resulted in multiple fashion features, increase in retail distribution channels and product placement with key influencers.
Laura is a member of the CPRS (Canadian Public Relations Society), is an advocate for excellence in communications and has been a guest speaker and panelist at numerous industry events, sharing best-practises and metrics for success. She and her team have been honoured with awards including 5 consecutive CCMAs (Canadian Country Music Awards), CMW (Canadian Music Week) Award, CPRS (Canadian Public Relations Society) Awards, and she was nominated for Cork business woman of the year in 2006.
Laura is a Queen’s University graduate and recently completed her Yoga Teacher Training. She is a longstanding volunteer with the Peterborough Theatre Guild and a board member of the Peterborough Petes Education Fund. She lives in Peterborough with her two teenage boys and their dog Gracie. |
 Peak Benefit Solutions Inc. was established in 2008 and have helped more than 400 clients from entrepreneurs, manufacturing, professional services and public organizations with their comprehensive benefits planning. Every step of the way, we are with you. |
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