As November ushers in cooler temperatures and shorter days, many of us in Canada begin to feel the impact of seasonal changes on our mental health. For some, the reduction in daylight hours can lead to a dip in mood, lower energy, and increased feelings of sadness. This phenomenon, often associated with Seasonal Affective Disorder (SAD), can affect anyone and is particularly common as fall transitions into winter. This blog explores why these changes can be challenging and offers strategies to help you navigate the darker months.
Understanding Season Affective Disorder (SAD)
The shift to shorter days can impact the brain’s production of serotonin and melatonin, both of which play a crucial role in regulating mood and sleep. The decrease in sunlight exposure can also affect our body’s internal clock (circadian rhythm), leading to feelings of fatigue, lethargy, and irritability. For some, this manifests in full-blown SAD, a type of depression triggered by seasonal shifts, while others may experience a milder version often referred to as "winter blues."
How to Prepare for the Change in Seasons
While it’s normal to feel the effects of the changing seasons, there are practical steps you can take to maintain your mental and emotional well-being. Here are a few tips to help you cope:
1. Embrace Natural Light When You Can
Maximizing exposure to natural light is crucial. Open curtains during the day, take short walks outside during daylight hours, and consider moving your workspace to a brighter area. For those who work long hours indoors, getting outside during your lunch break can make a significant difference.
2. Establish a Routine
As the days grow darker, maintaining a consistent daily routine can provide a sense of stability. Set regular wake-up and bedtime hours, even on weekends, to support your body's natural rhythm. A predictable routine can help counteract the lethargy often associated with shorter days.
3. Stay Connected Socially
Social isolation can exacerbate the emotional toll of seasonal changes. Make an effort to stay connected with friends and family, even if it’s through virtual meetups or phone calls. Scheduling regular social activities can help boost mood and reduce feelings of loneliness.
5. Engage in Mood-Boosting Activities
Finding joy in simple activities can be grounding. Embrace cozy fall traditions like reading a good book by the fireplace, experimenting with autumn recipes, or watching your favourite movies. Consider exploring new hobbies that can be enjoyed indoors, such as crafting, baking, or yoga.
6. Practice Mindfulness and Self-Care
Mindfulness practices like meditation, deep breathing exercises, and journaling can help ground you during this period of transition. Prioritize self-care by setting aside time to unwind and recharge, whether it’s with a warm bath, a calming podcast, or some gentle stretching.
When to Seek Support
If you find that your mood significantly declines during the fall and winter months and it’s impacting your daily life, it’s essential to seek professional support. Therapy can provide a safe space to explore these feelings and develop personalized coping strategies. Consider reaching out to a therapist who specializes in seasonal depression or mood-related issues.
At Your Story Counselling, We’re Here to Help
As the season shifts, know that you’re not alone. Our team of therapists in Markham and Vaughan is available to support you in navigating the challenges that come with seasonal changes. Services start at just $20 per one hour session.
Conclusion: Making the Most of Autumn
Autumn in Canada can be a beautiful time to embrace change, enjoy seasonal traditions, and take care of your mental health. By preparing for the shorter days and incorporating small, positive changes into your daily life, you can support your well-being through the colder months.
To learn more about the Your Story Counselling Team and the services we offer
WHO WE ARE
Your Story Counselling Services is a multicultural, inclusive, BIPOC clinic that offers online services as well as in-person sessions in Vaughan and Markham.
Judy Lui and her team of clinicians and supervised therapist interns offer trauma-informed, clinical counselling in the form of art, play, and talk therapy. With an emphasis on social equity and justice,
Your Story offers counselling at a range of fee levels. Judy continues to see her own clients, manage the business as Clinical Director, and mentor Master’s-level therapist interns.
Judy has been featured in the Toronto Star, where she discussed the impact of mental health struggles and the toll of COVID-19 on romantic relationships. She also co-authored a chapter in the first edition of An Intersectional Approach to Sex Therapy Centering the Lives of Indigenous, Racialized, and People of Color. She is a committee member with the Anti-Racism Advocacy Group at the Canadian Counselling and Psychotherapy Association, where she helps organize community events and panels on racial trauma and advocacy.
Judy is also one of three 2024 RBC Canadian Women Entrepreneur Awards Micro-Business Finalists and will represent the Central Ontario Region for this honour.
If you have additional questions regarding the contents of this article please feel free to contact us and we will be happy to answer you.
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The information provided in this article is intended to be general knowledge and does not constitute as professional advice or treatment. This information is not intended for the use of diagnosis or treatment. Please do not share or distribute this article without the proper referencing or written/verbal consent of Judy Lui. Additional information can be found at www.yourstorycounselling.com or requested via info@yourstorycounselling.com
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