Supporting Your Mood Through Fall and Winter in Calgary
As the days become shorter and the temperature begins to drop in Calgary, many of us notice changes in our mood, energy, motivation, and routines. The transition from summer into fall and winter can bring cozy evenings, holidays, and time with loved ones, but it can also bring feelings of sadness, fatigue, isolation, or a general sense of being “off.”
If you notice that your mood shifts as the seasons change, you are not alone. Many folks experience this shift. Our environment can have a meaningful influence on our mental health, and the transition into darker, colder months can require some adjustment. The good news is that there are practical ways to support your mental health throughout the fall and winter!
For some individuals, these changes may be mild and temporary. For others, a recurring pattern of significant symptoms during the fall and winter may be associated with Seasonal Affective Disorder (SAD) or another mental health concern. If low mood persists or begins to affect your daily life, consider speaking with a psychologist about depression counselling in Calgary.
Build a simple routine for the colder months
Rather than waiting until you feel motivated, try creating a simple routine that gives your day some structure:
- Sleep: Consider maintaining consistent times for waking up and going to bed (even on weekends!)
- Dietary habits: Eat and drink regularly throughout the day. Set yourself up for success by packing a lunch the night before. Try to include fresh fruits and vegetables, as well as protein if you can.
- Exercise routines: You may have had a good thing going in the summer, but with the weather and daylight changing, these routines may need to be adjusted. For instance, try winter boots or grips for your shoes so you can walk on your lunch break.
- Meeting with others: Connection is key! Book clubs, church, volunteering, coffee with a friend, playdates, meetups, etc.
Your routine does not need to be complicated.
Even small, consistent habits can provide a sense of predictability and accomplishment.
Notice and reframe unhelpful thoughts
This can be true about our inner thought patterns as well. Noticing how you are speaking to yourself and the ways in which you are talking about the world around you can influence your mood.
Reframing is an excellent example of this! Rather than saying, “It’s too cold, I don’t feel like walking,” you might say, “I don’t like walking in the cold, and I know that I can bundle up and I’ll be warm before long.” Practice shifting the inner dialogue to better but believable thoughts that align with your goals, values and beliefs. This is one skill you may practice in cognitive behavioural therapy (CBT), which explores the connection between thoughts, feelings, and behaviours.
Find counselling support in Calgary
You do not have to wait until the weather changes to begin supporting your mental health. Begin with small steps and changes that can help you build healthier habits over time. Do not hesitate to reach out to support networks and consider counselling to gain support with setting goals towards building these healthy habits.
Gabrielle Hone Counselling offers counselling services in Calgary, with in-person appointments in SE Calgary and virtual options. Reach out to learn about support that fits your needs.
-Gabrielle Hone, R.Psych; Rachel Tober, R. Psych
