Our bodies and minds react to our environment. Our environment changes significantly from season to season. In the fall time, we see trees changing colours and becoming bare. The breeze in the air becomes cooler and drier. Days become shorter; nights become longer. You may be consciously and unconsciously anticipating the Canadian winter. Your body needing to adjust to the extreme cold, limited sun and travel restrictions. Lately, you may have noticed your mood dipping during this transition. You may be feeling tired, unmotivated or sad. You may be wanting to sleep more and socialize less. Seasonal changes affect everyone’s health, including their mental health. Sunlight regulates so many of our functions. It is a signal for our brain to release serotonin, which helps regulate our mood. In addition, sunlight manages our sleep-wake cycle, which regulates our energy levels. Reductions in sunlight disrupts these functions, making you feel more sluggish, irritable or sad. Some folks may experience this shift more significantly and seriously, such as those with seasonal affective disorder (SAD). SAD is a pattern of recurrent depression that aligns with seasonal changes, with symptoms that significantly interfere with one’s daily life. However, most folks notice some level of shift in their mood and functioning during the winter months, even if it’s mild.

If you have SAD or you simply don’t feel like yourself during the colder months, it can be helpful to prepare for this seasonal shift.

1. Practice self-compassion

It can be tough to come down from the serotonin boost of the summer and slip into the slower pace of winter. We may not feel as motivated or ambitious as we did just a few months ago, which can leave us feeling frustrated with ourselves. During this time, self-compassion is essential. Seek to understand your emotions, validate them, and accept them as they are. We can’t feel good all the time, but we can choose how we respond to and interpret our emotional experiences.

2. Light exposure

Since sunlight exposure is limited during the winter months, make the most of it whenever you can. Let as much natural light into your home as possible! On particularly sunny days, take the opportunity to spend time outside. You can also adjust the lighting in your home to create a cozy, calming atmosphere. Consider using a light therapy lamp to mimic the natural sunlight that you might be missing.

3. Indulge in the winter

Many folks dread the winter, which is valid. It is a challenging season for many. It can be helpful to reframe the winter experience in a way that is authentic to you. Living in Canada, gives us the unique opportunity to experience snow during the winter, something that people in other parts of the world don’t get to enjoy. Take advantage of it! Try winter sports like skiing, sledding, skating or snowboarding. Connect with your inner child by making snow angels, building a snowman or an igloo! Winter also brings the holiday season. Make space to celebrate and connect with coworkers, friends and family!

4. Plan and adapt activities

With winter’s arrival, you may notice the end of many summer activities. Take this as an opportunity to start something new or adapt your favourite activities for the colder months. For example, if you played in a summer soccer league, consider joining an indoor one. Plan a cozy movie night with friends or create a book club. Our lifestyles naturally shift with the seasons, but that doesn’t mean everything has to stop! Prioritize scheduling these meaningful activities and committing to them!

5. Stay Connected

The winter can feel isolating, but you are not alone! You may naturally want to spend more time alone in response to your reduced energy levels, which is okay. However, it is important to not completely isolate yourself during this time. Try to stay connected to your support system. Talk to a friend or seek therapy. Talking about what we are feeling and experiencing can give us the sense of warmth and connection we need during the colder months.

6. Stick to a balanced routine

Maintaining a consistent routine can act as an anchor during the changing seasons. Prioritize a routine that balances work, school, sleep, exercise, healthy eating, social engagement and other forms of self-care. This balanced routine may slightly differ from what a summer routine would look like, and that’s okay! Your routine should be realistic and relevant to your needs and goals. However, be mindful of inconsistencies that may not be helpful. For example, you might need extra sleep during the winter to feel your best, but try to avoid excessive sleeping as it can worsen your mood and daily functioning.

7. Vacation

If financially feasible, strategically plan your yearly vacation to manage your mood. It can be helpful to plan a vacation to a sunny destination during the peak of winter. This allows you to have something to look forward during a time that you might be dreading. In addition, the increase in sun exposure provides a much needed boost of serotonin and vitamin D during the winter months!

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