

The mornings are getting chillier. The days are getting darker. And pumpkin spice is almost everywhere. It can only mean one thing- fall and winter are fast approaching. What does this mean for us? Besides busting out the winter coats and packing away our swimsuits, it means that we are moving in to a time of year that significantly affects our mood and overall wellbeing.
SAD (Seasonal Affective Disorder) is a type of depression that is impacted by seasonal patterns. It goes beyond “the winter blues”. There’s a big difference between SAD and low mood during the winter months. SAD is distressing, overwhelming and can impair an individual’s daily functioning. It is a pattern of mood change that has been observable for at least two consecutive years. Low mood, on the other hand, is usually linked to seasonal psychosocial stressors. Examples of these stressors could be seasonal unemployment, the stress of being back in school, Christmas shopping, or reflecting on your life and the changes you’d like to make around New Year.
If you have noticed this shift in mood for the last two years, talk to your doctor about SAD.
Sleep, nutrition, exercise, and social connection are all vital to your mental wellness, regardless of the season! However, we need to be a little more mindful and creative as to how we use these tools in the winter months.
This is important regardless of what time of year it is. If you stop doing the things you love, that lack of joy and fulfillment can create a low mood. Once you’re in a low mood, it gets harder to have the energy and motivation to do the things you love. So start small, making sure you build time in to your schedule to do one joyful activity a day. This could be jamming out to music in your car on the way to work, it could be a hobby, it could be spending time with someone special.
If you’re feeling overwhelmed by all of this information, that’s okay. It’s a lot to be trying to put in place all at once. Take your time and go slow. You might pick one area to focus on for a couple of weeks. If it feels manageable, you may add another area. If you feel like you need a little more time to build a habit or get in routine, then pause on adding anything until you feel confident that you can manage more.
Each of us respond uniquely to strategies, interventions, tips and tricks. A helpful addition to the information above, is to talk to a psychologist about any seasonal changes you may be experiencing with your mental wellness. Our team is here to support you through the winter months. If you feel like you may benefit from attending therapy, please connect with us.
Written by Danielle Charron, Registered Psychologist
Solace Psychology