Holistic Support for Mental Health During the Darker, Colder Months in Calgary

Reflections written by Dr. Antonina Bezsmertna

As the days grow shorter and light fades here in Calgary, many of us notice shifts in energy, mood, and motivation. Reduced sunlight can lower serotonin (our “feel-good” hormone) and increase melatonin, leaving us feeling fatigued or emotionally low.

In Traditional Chinese Medicine (TCM), autumn and winter are considered the Yin phase - a time to slow down, conserve energy, and nurture body and spirit. Supporting mental health during this time means aligning with nature’s rhythm rather than resisting it.

Self-Care Practices for CalgaryWinter Well-Being

• Warm, cooked meals
  Think soups, stews, roasted root vegetables — these support digestion and energy in cooler seasons.

• Omega-3s & antioxidants
  Foods like salmon, walnuts, chia, berries, and leafy greens help nourish the brain, calm inflammation, and support emotional balance.

• Prioritize restful sleep
  Go to bed earlier, create a calming wind-down routine, and avoid overstimulation (screens or caffeine) late at night.

• Warm fluids & teas
  Herbal teas, broths, and warm water support circulation, digestion, and internal warmth, and are essential in TCM when external cold prevails.

• Vitamin D & light exposure
  When possible, get time outside in daylight. Supplementation is also beneficial during months of low sun.

• Gentle movement & breath
  Practices such as Tai Chi, yoga, or mindful walking — especially connected to the breath — help regulate the nervous system and release stagnation.

• Social support and community
  Seek connection — gatherings, traditions, sharing time with loved ones — to nourish the spirit and prevent isolation.

• Regular acupuncture
  To support emotional regulation, boost energy, mood and immunity.

In a 2021 randomized controlled trial, acupuncture significantly improved anxiety and depression symptoms and enhanced sleep quality compared to placebo. (PubMed Study Link)

Remember: Slowing down is not weakness, it’s wisdom. During these darker months, let warmth, rest, nourishment, and connection be your anchors.