MSU All Staff Council Newsletter

The Holidays are a time of joy and festivities, but if you struggle with extra stress, anxiety, or depression during the holiday season or winter in general, you are not alone.  There are many factors that can snowball to take a toll on our mental health this time of year—cold, dark days; end-of-semester work stress; extra family responsibilities and conflicts; and navigating hectic schedules can easily accumulate to the point where we feel overwhelmed and less than merry.   

Luckily, there are many ways to proactively boost our mental well-being during the holiday season.  Here are five suggestions to get started.  As you examine this list, look for low hanging fruit--one or two key areas that you could easily incorporate today to make a big impact on your mood and stress levels.

1. Any exercise is great for stress mitigation and as a mood booster, but if you can get outside for some exercise in the daylight or sunshine, that’s even better!  Even a few minutes of light exercise (no pun intended) can make a big difference in how you feel. 
2. Speaking of daylight--how’s your Vitamin D level?  At this latitude in the winter, it’s all but impossible for our skin to produce enough Vitamin D for us to thrive, so we must take it in through nutrition or supplementation.  Our annual Wellchecks include Vitamin D tests, so if you went this past fall, check your levels, and consider supplementation if they are low.  600 IU is the recommended daily amount for adults. 
3. Get good sleep!  Consistent, quality sleep is foundational for our mood and energy levels.  Discipline yourself to go to bed and wake up at the same time each day, especially this time of year!  Also, try creating a better sleep environment in your bedroom by making sure there are no audio or visual electronic distractions, and try to refrain from screen-time at least 30 minutes prior to bedtime.
4. With holiday parties come holiday treats, which are fun, but be mindful of your extra intake, and practice moderation when it comes to the goodies.  Stay consistent with your regular diet, keep yourself well hydrated, and consider limiting alcohol intake as well, especially if you’re feeling anxious or down.  Alcohol tends to “boost” the mood you’re already in, so if you’re feeling blue, lay off the booze. 
5. Connect with others and don’t forget to do nice things for yourself!  Healthy social connections help us cope during periods of higher stress, so book that date with your best-friend and talk it out!  Also, make sure to create the time and space during a busy season for the things you enjoy doing most.  Schedule that important you-time orfamily-time, get it on the calendar, and go have some fun!

Incorporating daily healthy habits to improve your mental health is one of the best gifts you can give yourself and your family during the holidays! 

Looking for more tips and help with mental health or overall wellbeing?  Here are some extra resources to dive into:

• MUS Employee Assistance Program (EAP)  
• 24/7 Crisis line: 866-750-1327
• If you need counseling, you can receive sessions at no cost with an in-network provider through your BCBS medical benefits, or through the MUS EAP.
• Western Montana Mental Health Center
• MUS Wellness Homepage
• MUS Wellness Incentive Program powered by Virgin Pulse