I am hearing from so many clients and friends right now about the impact the change in weather has had on them. As the days grow shorter and the temperatures drop, many of us begin to feel the weight of winter. For some, this can lead to what’s commonly known as seasonal depression, or Seasonal Affective Disorder (SAD). The winter months can amplify feelings of sadness, fatigue, and isolation. The skies turn grey and it is hard to keep your energy up.
We aren’t getting the sun flowing from the outside, but it doesn’t mean there isn’t what we can do to keep the light shining inside. If you are one of the thousands of Canadians feeling your mood deteriorating with the loss of sun, keep reading. I wanted to share with you some strategies to bring some light into your life, during this more challenging time of year.
Morning Music: A Melodic Boost
One of the simplest yet most impactful ways to combat seasonal depression is by incorporating music into our morning routines. Studies have shown that music can enhance our mood, reduce stress, and boost cognitive function.
Create Your Morning Playlist
Start your day with a playlist that uplifts you. Consider songs that inspire feelings of joy, hope, or nostalgia. Even a few of your favorite tracks can set a positive tone for your day. As you listen, engage with the music—dance, singalong, or simply enjoy the rhythm. Focusing on something enjoyable, can shift your mindset and prepare you to face the day ahead.
Find the Sunshine
Beyond just music, think about other ways to enjoy this time of year. Can you find beauty in the fall trees? In the way the frost glistens on your window? Sunshine naturally fills us with joy and light but the cool tones of fall and winter share a beauty as well. Challenge yourself today to find 5 moments of joy or pleasure that you can identify in your now darker surroundings. Maybe it’s the new coat you just got, the cozy throw that you take out at this time of year, the pumpkin spice flavoured latte’s if that’s your thing, get creative! The joy is out there, sometimes we just need to put our glasses on to find it.
Flipping the Script: Changing Your Mental Channel
Another beneficial strategy in challenging the winter blues is the concept of “flipping the script.” This involves consciously changing your thought patterns and the way you engage with your experiences.
We are what we think
When negative thoughts arise, practice recognizing and challenging their validity. Ask yourself if these thoughts truly reflect reality or if they’re a product of the season and your current mood. Instead of saying, “I can’t stand winter,” try rephrasing it to “Winter is tough, but I can find ways to enjoy it.” This simple shift can make a world of difference in how you approach your feelings. “I hate this time of year” can be shifted to “The dark skies affect me, but I can shift my mindset, and find moments of enjoyment”
Where’s my remote
Changing our negative or unhelpful thinking is like changing the TV channel. We have the gloomy channel, the sad channel, the anxious channel and the calm, happy excited, etc, etc, channels. Just like our entertainment choices today are endless, so are the thoughts that our minds can choose to settle on. When we notice our minds are focusing on thoughts that we realize are not serving us, we have choices. We can change the channel.
Connect with Nature
A change of scenery can help us when our channels get a little sticky. Getting outside, even in the colder months, can rejuvenate our spirit. Bundle up and take a walk outside, or simply sit in your backyard or balcony. The fresh air and time in nature, can work wonders for your mood. If outdoor conditions are too harsh, get in your car go for a drive or even bring the nature inside by adding house plants and flowers to your indoor arena. Any ways to bring life into your environment, can bring a touch of light to your space.
We’ll Get Through This
The winter months can feel heavy, but we don’t have to let them define our emotional landscape. By incorporating morning music and actively flipping the script on our thought patterns, we can cultivate resilience against seasonal depression. Remember, you’re not alone in this journey. Finding small ways to embrace the season can help you emerge stronger, even as the days grow shorter. Let’s tune in to the beauty of winter and create our own melodies of hope and warmth.
If you're looking for support to change the channel with depression treatment reach out to schedule a free consultation. Our therapists are here to guide you.
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