Stay grounded, connected, and well through the holidays
A message from Dr. Nolan Hop Wo, Medical Officer, Mental Wellness, Office of the Chief Medical Officer; and Duanna Johnston-Virgo, Executive Director, Mental Health & Wellness
The holiday season often carries expectations of “holly-jolly" celebrations with family, friends, and community. While this may be true for some, it isn't the reality for everyone. Colder weather, reduced sunlight, more time indoors, and hectic schedules can contribute to unhappiness or even depression.
Fortunately, First Nations ways of knowing and being have helped us thrive during winter since time immemorial. Traditional practices nurture our spirits, support caring for ourselves and our loved ones, and help us make the most of this season.
For many First Nations communities, the beauty of the snow covering Mother Earth like a pristine white blanket signals a time of quiet, rest, and reflection. It is an opportunity to slow down, focus on health and wellness, and set goals.
Winter wellness activities might include storytelling and learning from Elders; cooking and sharing traditional comfort foods; or participating in cultural practices like beading, weaving, carving, or drumming. Connecting with the land and water is sacred and enriching; a simple walk outdoors can lift our spirits while supporting physical health. Bundle up and try activities like skating, snowshoeing, or skiing. Movement is good medicine!
Staying connected to our cultures and traditions, as well as one another, is also vital. If you can't visit loved ones in person, a call or video chat is another good option. Reach out to those who may not have holiday plans—helping others helps us too. As Elders remind us: “We are all connected. What happens to one of us, happens to all of us."
As Indigenous mental health professionals, we are sharing these ideas—and the ideas below—to help you support your wholistic wellness during winter. Mental health and wellness are interconnected with the four quadrants of health: physical, mental, spiritual, and emotional. Each must be nurtured to maintain balance in life, career, and relationships.
(If you are having serious mental health challenges, please reach out to a professional using the links following this message.)
More ideas for nurturing wholistic mental health and wellness this winter:
- Talk to your practitioner about which coping strategies might work for you, e.g., if you experience Seasonal Affective Disorder (SAD), treatments may include talk therapy, antidepressant medications, or light therapy with a “light box."
- Create a daily action plan to help achieve your goals.
- Try some mocktail recipes! If you do consume alcohol, note that Canada's Guidance on Alcohol and Health advises that three or more drinks a week increases cancer risk. Also check out the FNHA Wellness Team's Toolkit, “Walking Side by Side: Support on the Journey with Alcohol Use."
- Soak in a bath with Epsom salts or bath bombs.
- Complete a project or task you've been putting off.
- Listen to your favourite music and make a playlist. Dancing is a great mood booster, even if you're alone!
- Practise gratitude for all the positive things in your life. Meditating on these, and giving thanks to the Creator, can help you feel happier, healthier, and more connected to a higher power.
If you are feeling distressed or are struggling, and need help, reach out and ask for help. The First Nations Health Authority has mental health and wellness supports that you can access if you need additional supports.
Mental Health Resources and Supports
If you are feeling desperate or that life is not worth living, please reach out to your local crisis centre for suicide prevention at www.suicideprevention.ca/in-crisis-now/find-a-crisis-centre-now/ or call 211 / visit www.211.ca.
There is a list of culturally safe mental health supports and services available to you.
If you do not have a primary care provider, you can contact the FNHA's Virtual Doctor of the Day (VDOD). VDOD can also refer you to the FNHA's Virtual Substance Use and Psychiatry Service.
For help involving substances, there are treatment centres within BC that are familiar with integrating both traditional First Nations teachings and medicines with Western-style approaches. See this list of centres.
See the FNHA's Mental Health Providers' Map.
See the FNHA's Mental Health Benefits Page.
