Counsellor’s Article “To overcome the cold season”
This year’s Ontario is a warm autumn, but the autumn leaves are progressing and it’s getting colder in the morning and evening. The coming cold season and mental health are closely related. The cooler temperatures, especially during autumn and winter, and shorter sunshine hours, make it easier for many people to feel depressed and have low energy. Consider the factors that influence how seasonal changes affect mental health.
“Seasonal Affective Disorder (SAD)”
“Seasonal Affective Disorder (SAD)” is a mental health disorder specific to the cold season. SAD is caused by a decrease in the secretion of serotonin (an intracerebral substance that regulates mood) and an increase in the secretion of melatonin (sleep hormone) as the amount of daylight decreases which causes depressive symptoms, fatigue, and loss of interest and enjoyment.
“Reduction of sunlight”
Less exposure to sunlight also reduces vitamin D production, but vitamin D plays an important role in mood and immune function, and a lack of it can increase depression. In particular, high-latitude areas in the Northern Hemisphere, including Canada, are said to have significantly shorter daylight hours during the winter months, which increases the likelihood of affecting mental health.
“Low activity due to cold”
Low temperatures tend to reduce opportunities to go out and decrease physical activity. Lack of exercise can reduce the secretion of endorphins (brain substances that regulate mood), leading to a decrease in mood. In addition, as in winter in Ontario, when the cold is severe or snow accumulates more, people tend to stay at home which results in decreasing social connections and increasing loneliness.
“New Year’s Stress”
Winter is a time when you have more opportunities to get together with family and friends, such as Christmas or New Year, but this can also cause stress. Economic burdens, interpersonal problems, expectations, and pressures can affect mental health. On the other hand, if you do not have such an opportunity, you will feel lonely and stressed.
Why not try the following as a way to maintain mental health in the cold season?
Sunbathing and light therapy: If you experience shorter daylight hours, try to get out during the day as much as possible and stay in the sun. Light therapy (phototherapy) is said to be effective in reducing SAD symptoms.
Maintaining exercise habits: Even in cold weather, indoor exercise and stretching can help maintain exercise habits, secrete endorphins, and improve mood.
Vitamin D intake; supplementing vitamin D with diet and supplements is also said to be effective. Conscious consumption is recommended, especially in areas where there is little chance of exposure to sunlight.
Maintain communication; it is important to stay connected with friends and family to avoid feelings of loneliness. Be proactive in your interactions during the cold season, such as talking on the phone or remotely, or participating in programs offered in the community. (JSS offers the following programs: https://jss.ca/en/services/programs/ )
Relaxation and meditation: To reduce stress, you can incorporate relaxation techniques, breathing techniques, and meditation as a habit to calm your mind.
The coming cold season in Canada is a time when taking care of your physical and mental health will be important, so why not try consciously incorporating ways to cherish yourself and spend your time well?
