EMDR Therapy
October 23, 2024
An Introduction to Dialectical Behavioral Therapy (DBT)
November 4, 2024
It’s that time of year…
The leaves are gently falling on the ground and yesterday I took a walk in the park. As the fall season sun gleamed through the trees, I enjoyed looking at the yellow and red colours of the leaves. I could hear them crunching under my feet and I had a feeling of fun. As I kicked the leaves around and smelled the air; I sensed a feeling of relaxation come over me . I took in the moment as I knew we are about to say goodbye to the warm rays of the sunshine, as the grey clouds loom in the sky, the clocks go back, and the night draws in quicker. For many, this means seasonal affective disorder is on it’s way.
The feelings of dread set in as the next six months is predictable with rain and more rain. We hear comments like “the rain is good; the plants and trees need it.” The disappearance of sunshine can lead to what is commonly known as the winter blues. For those of us who can feel a drastic change, we can predict its coming! Like clockwork the body knows its that time, and despite all good resistance, the mood with start to decline.
The struggle is real and there is a scientific explanation- Seasonal Affective Disorder (SAD). The body is triggered when the sunlight hours decline. The brain has a 24-hour circadian clock, which manages our body functions including sleep, wake-up, hormones, digestion, and our mood. SAD can impact our daily lives from a lower interest in daily activities to socially isolating. It possible that alcohol and other substances can become a crutch. Friends and family start to notice you missing and excuses become one’s best friends.
How Do I Combat This?
Relief from SAD is possible, when we accept this experience is real and start proactive action to overcome it. This requires attention to creating positive action in our fall and winter routines.
Get Outside in Nature
Research has proven that when we walk outside in nature our brain releases happy chemicals, such as dopamine and serotonin. This lifts our mood, increases positive emotions, improves focus and concentration, as well as reduce stress levels. Typically, green spaces such as parks, forests, trails have been the go-to. If that’s not close by then take the dog out or just take a walk to the store and get moving. Now blue spaces such as rivers and oceans are also thought to have the same effect. Just 20-30 minutes, three times a week is enough to notice a difference in your mood.
Rain or Shine Attitude
When we are in the midst of a low mood, then its easy to find multiple reasons or excuses not to get outside. This is despite deep down knowing it’s the best thing for us. So, forgive the pun, but we need the rain-or-shine attitude. So, buy, thrift, or borrow the rain gear, or the waterproof footwear and get outside and walk and create that feeling of play! When your body and brain say ‘ no’ then do the opposite.
Create a “Winter Happiness Plan”
- Write down all the fun and protective things you can do to do to keep your mood elevated over the season
- Create a weekly plan incorporating all the activities .
- Share your plan with friends and family and invite them along.
- Ask trusted ones to keep you on track, and this includes checking in on you.
- Even if your having a low mood day, you can tell yourself “ Just do it… I will feel better afterwards.”
Do ensure your nutrition and sleep habits support your wellbeing; and add an extra boost from a light therapy lamp . There are 12 months and four seasons of the year, and you deserve to enjoy all of them for their uniqueness.
Professional Support
See one of our therapists at OK Clinical to discuss proactive ways to live your life to the fullest. In-person, Phone and online appointments are available to suit your needs. Cognitive Behavioural Therapy (CBT) helps reframe thinking to bring positive thoughts and actions so you can live the winter season to its fullest.
Click on our OK Clinical Counselling Team page to learn more and read more about each of the counsellors who offer therapy that can help with Seasonal Affective Disorder. An example of this would be Nature Therapy. Of course, you can also let us do the work of matching you with someone who will fit your needs by filling out this online form and specify that you are looking for supports for SAD or other forms of therapy.
If you have any questions you can call us at 250-718-9291 or email us at [email protected] or chat with us online at OKClinical.com
Written by: Rav Mangat, Practicum Student
