Fall Hues and Winter Blues
Welcome Fall! September is a time of transition and renewal. I reflect on the energy of the summer months bustling with outdoor activities, shimmering heat and vibrant hues. All too soon the hot days of summer fade and the vibrant greens turn to the autumn shades of Fall. Along with the decrease in temperature, many notice their mood goes from vibrant to muted even morose.
My work as a Registered Psychotherapist at Journey With Grace Counselling allows me to support clients who express concerns about the following symptoms:
Feeling depressed most of the day, nearly every day
Losing interest in activities they once enjoyed
Experiencing changes in appetite or weight
Having problems with sleep
Feeling sluggish or agitated
Having low energy
Feeling hopeless or worthless
Having difficulty concentrating
Having frequent thoughts of death or suicide - (https://988.ca/)
These symptoms often increase during the Winter. Additionally, clients complain of:
Oversleeping (hypersomnia)
Overeating, particularly with a craving for carbohydrates
Weight gain
Social withdrawal (feeling like “hibernating”)
Other clients also note an increase in the above symptoms in the summer months as well as the following symptoms:
Trouble sleeping (insomnia)
Poor appetite, leading to weight loss
Restlessness and agitation
Anxiety
Episodes of violent behaviour
Prolonged symptoms such as the ones identified above require medical assistance. Please speak with your Medical professional to determine whether you may be suffering from Seasonal Affective Disorder or S.A.D. For more information, please click here.
Many clients ask for coping strategies to support their well-being during the "winter blues." I work with clients holistically in order to create a wellness plan unique to their situation and needs. If you'd like to connect to create your Individual Wellness Plan, you can schedule a free, 15 minutes consultation by clicking here.
Following are a list of general recommendation to support wellness and increase mental health during the Fall and Winter months:
Doctor - Discuss your concerns with a Medical Practitioner. Testing can determine if there are physical barriers influencing symptoms of low mood and/or Depression. A Doctor can also determine if medication is necessary to support your Mental health combined with natural remedies.
Supplement your Nutrition - Discuss with your Medical practitioner, the use of Vitamins, minerals and supplements. Research shows that most people are deficient in Vitamin D. Even more so, for Canadians living with less exposure to the sun.
Light Therapy - Light therapy exposes people to a bright light every day to make up for the diminished natural sunshine in the darker months. Light Therapy Lamps can be in the form of a desktop version or floor lamp. Light therapy treatment (insert light therapy lamps. Insert personal experience. A medical practitioner can provide guidance for your individual health plan.
Exercise - Do your best to get outdoors whether it's sunny or gray. Exposure to nature benefits our physical and mental health.
Sleep - Create a Sleep Hygiene routine. Getting adequate sleep is an extremely important part of maintaining physical, mental and emotional wellness. Sleep hygiene is the process of creating a sleep routine. For more ideas to create your personal sleep hygiene, click here.
Connect - Be intentional about engaging with others and resist your natural tendency to isolate. Focus on fun! Find ways to enjoy the outdoors such as sitting at a campfire, layered in warm cozy outerwear. S’mores make most people smile!
Therapy - Schedule regular sessions with a Mental health professional to address your concerns. Research has proven that the use of Talk Therapy combined with Cognitive Behavioural Therapy (CBT) can help people discover effective coping strategies to support their wellness throughout the year. (https://www.therapistaid.com/therapy-article/cbt-why-thoughts-matter)
Maintaining a personal wellness plan can be challenging. You may find more success in working with a friend who is supportive of your needs. Asking for help isn’t always easy. Be brave!
No matter the season, Mental Health is Health. Staying connected to a safe community and grounded in Nature will have benefits throughout the year.
References:
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
https://www.healthline.com/health/sleep-hygiene#monitor-caffeine
https://988.ca/
https://www.therapistaid.com/therapy-article/cbt-why-thoughts-matter