While autumn in Montreal is a whimsical season characterized by crisp mornings, colourful foliage and pumpkins galore, for some it can also come with an underlying feeling of dread.
Another brutal winter is around the corner — a time when daylight is limited and people naturally gravitate indoors, resulting in lower energy and a change in moods.
“The things that normally would help or serve as protective factors kind of aren’t as readily accessible” in the winter, explained Vanessa Delisle, founder of Bridge Mental Health and Therapy Services in Westmount and crisis psychologist at St. Mary’s Hospital.
For some, negative feelings that creep up can be a simple case of the winter blues, which can affect an estimated 15 to 30 per cent of the population, according to the Canadian Psychological Association. For others, those feelings can stem from a more complex mental health condition known as seasonal affective disorder (SAD), which affects an estimated two to six per cent of the population. In either case, there are ways to get ahead.
“No one has to wait for it to look severe before taking it seriously,” said Jamie Rose, co-owner and counsellor at Jade Therapy in Montreal. “I think a goal in the long run would be that winter doesn’t have to catch you off guard every year — if you learn to understand and know that it tends to be harder, that awareness can actually become a strength because we can prepare for it.”
Prevention can look slightly different depending on whether one has a case of the winter blues or SAD — the latter being characterized by symptoms that interfere with daily functioning. For those who experience SAD, it’s worth considering speaking to a mental health professional.
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In either case, mental health professionals suggest prioritizing the basics heading into the colder months.
“Having a good sleep routine is very important,” Delisle said. “Being very nutritious in what you’re putting in your body — also very important. And then exercise, of course.”
She also suggests prioritizing exposure to daylight.
“If you work in an office, moving your desk and chair closer to the window if possible. … Leaving your curtains open a little bit longer,” Delisle said.
In the same vein, Jaye Miller, counsellor, psychotherapist and co-owner at Jade Therapy, suggested shifting your wake time if at all possible.
“Just so that you are on track with the daylight and the sunlight and getting outside during those hours where it’s sunny out … to make sure that you’re not just going into work when it’s pitch black and leaving work when it’s pitch black,” she said.
Light therapy is also an option, mimicking daylight through light boxes that can be purchased online for relatively cheap (look for at least 10,000 lux; those with sensitivities to light should consult a doctor).
“You do that for about 20 to 30 minutes ideally in the morning as you’re answering your emails, drinking your coffee, whatever it might be,” Delisle said. “(It) helps kind of combat those effects that we’re seeing with the lower daylight.”
Maintaining a social life is also crucial.
“It can be as simple as a coffee date, or once a month me and my friends meet up for brunch or games night,” Delisle said. “But being intentional to make sure that you have social time still fitting into your calendar, I think, is really important because that tends to fall off a little bit in fall and winter. … We hibernate a little bit more.”
Psychologist Janine Hubbard, president of the Canadian Psychological Association, suggested making an agreement with a friend to get outside.
“Having a buddy to kind of encourage some of that can certainly help,” she said.
Hubbard also suggested exploring ways to make the best out of winter since it comes around every year.
“If you’re someone who feels a lot of cabin fever, what are some things that you could do to be looking ahead … whether it’s projects that kind of are action-oriented, whether it’s planning your spring garden now, or fantasizing real or imaginary trips that might happen,” she said.
Echoing the others, Hubbard also suggested being proactive.
“If you’re someone who has experienced this in the past, get on top of it … as opposed to waiting for the middle of February,” she said. “By the middle of February, you’re in the midst of it.”