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How to fight the winter blues

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December keeps us busy, active and social thanks to holiday festivities and gatherings with loved ones. But after everyone has gone home or parted ways, some people may find themselves feeling isolated or even forgotten. If you feel this way, you’re not alone.

Family on a winter walk

Fortunately, there are many ways you can manage these feelings, and Calgary Foothills Primary Care Network (PCN) mental health programs can help guide you if you need extra help.

Seasonal Associative Disorder — SAD — is a type of depression linked to specific seasons, most commonly occurring in the winter months. Researchers are still determining the cause of SAD, but believe it is linked to a lack of sunlight, which affects serotonin levels. You may have even heard of “Blue Monday,” a marketing term to represent the saddest day of the year — which falls on Monday, January 20.

Symptoms to watch for

People experiencing the winter blues might feel:

  • persistent feelings of sadness or hopelessness
  • low energy levels
  • loss of interest in hobbies or activities
  • difficulty concentrating
  • changes in sleep or appetite

“Look after yourself and pay close attention to how you feel — you may notice changes in your behaviour, mood and physical well-being,” says Dan Liddle, Program Manager, Mental Health.

Friends talking and having coffee

How to manage it on your own

There are several ways to fight seasonal depression on your own by elevating your mood and energy levels — try these tips:

  • Catch as much sunlight as you can. Sunlight hours are shorter in winter. If you can’t make it outdoors regularly to enjoy a few rays, give light therapy a try or use vitamin D supplements to help reach your daily needs.
  • Prioritize a healthy lifestyle. This is good advice any time of year, but particularly when the cold keeps us bundled up inside. Finding ways to get active every day, ensuring you’re getting enough sleep and choosing nutritious meals and snacks all make a world of difference to your well-being.
  • Stay in touch with friends and family. Humans are social creatures and maintaining relationships are vital to our overall health. If you can’t visit your loved ones in person, make a regular effort to call them to ensure your social support bucket stays full. If you don’t have anyone to call, try joining a volunteer group or start a social hobby, such as a community sport, to meet others frequently.

“If you experience a drop in your mood or suspect that you may have SAD, and you can’t manage the symptoms on your own, consider seeking professional support — the earlier the better,” says Liddle.

Get support from the PCN when you need it

Health professionals at Calgary Foothills PCN can help you cope with feelings of anxiety and depression related to the winter months. Check out our options for mental health support below.

One-on-one counselling

The PCN’s One-Step-at-a-Time counselling service is for adults, couples and families who are going through a challenging time. This program provides a one-hour counselling session — in-person or online — for patients 12 years and older. Note: minors must have a parent present.

You can book an appointment by calling 1-855-79-CFPCN (23726) or 587-774-9736.

“This has been the best counseling I have ever received. Not only was my counsellor engaged but she also provided actions to take moving forward. She provided tools that I continue to use daily. I am very grateful!” -Patient, One-Step-at-a-Time

Two people hugging outside on a winter day

Health Team support

Our Health Team works with your family doctor to offer a range of services to support your health, including mental health services, community resources and lifestyle goal setting. The multidisciplinary support team includes:

Appointments can be booked online or by calling 1-855-79-CFPCN (23726) or 587-774-9736.

An appointment with a PCN behavioural health consultant must be booked through your family doctor’s office. Ask your doctor for a referral to this PCN service.

“I always felt supported and it really helped to have someone with experience help me understand my situation and symptoms and who also gave me tools on how to effectively manage my symptoms.” – Patient, Behavioural Health Consultant

Workshops

Improve your mental health with free PCN workshops available in person and online — click a workshop below to learn how to register.

  • Anxiety 101: In this two-hour session, you’ll start to understand what anxiety is and learn useful tools to manage it.
  • Anxiety to Calm: This four-week course will teach you skills to manage anxiety and improve your lifestyle.
  • Happiness Basics: In this four-week course, you’ll learn skills to boost your overall happiness to help improve your mood, mental and physical health and reduce pain.

If you are in a crisis, struggling with severe depression or anxiety or having suicidal thoughts, please call the Distress Centre’s 24-hour helpline at 403-266-4357 or call 211.