Good news: you don’t have to reset the oven clock or find the instructions to change your bedside alarm tonight. Bad news: the sun didn’t get the memo. The days are still getting shorter, and that can take a toll on our energy and mood. Here’s how to look after yourself until the light comes back.
Small things that help
Chase the daylight. Daylight helps keep our body clocks on track. Try for even 10 to 15 minutes outside each day, and a little goes a long way on grey days. Go in the morning if you can. If you’re in Delta, a walk along the Boundary Bay dyke, the Ladner waterfront, or the trails at the Delta Nature Reserve is a good excuse to get out. Open the blinds at home and sit near a window when you can.
Keep a steady rhythm. When it’s dark and cold, it’s tempting to let sleep and meals drift. Going to bed and getting up at about the same time, even on weekends, can make a surprising difference to your mood and energy.
Move your body, gently. You don’t need a gym membership. A walk, a stretch, a dance in the kitchen, or a swim all count. Moving in small bursts is better than waiting for the motivation to do a full workout.
Stay connected. Winter pushes us toward isolation just when we need people more. Text a friend. Have coffee with a neighbour. Join a group, a class, or a volunteer shift. A low-key plan on the calendar, like a Sunday walk or a Thursday phone call, gives you something to look forward to.
Cover the basics. Regular meals, plenty of water, and going easy on alcohol all help your mood and sleep. Alcohol can feel relaxing in the moment but often makes sleep and low mood worse.
Make your space cozy and bright. Lamps, candles, warm blankets, music, and a comfy corner for reading can make home feel relaxed and not gloomy. Some people find a light therapy lamp helpful, especially for winter low mood.
Give yourself permission to slow down. Winter can be a time to rest. You don’t have to keep your summer pace. Lowering the bar a little on busy days is a form of self-care.
When it’s more than the winter blues
Feeling a bit flat in the dark months is common. But it’s worth reaching out if:
your low mood lasts more than a couple of weeks,
you’ve lost interest in things you usually enjoy,
your sleep, appetite, or energy have changed a lot, or
it’s getting hard to get through work, school, or family life.
Some people notice a seasonal pattern to their mood each year, and help is available. Talking to your family doctor or a counsellor is a good place to start. You don’t have to wait until things feel unbearable.
You’re not alone
If cost is what’s holding you back, Step Forward Health Society may be able to help. We subsidize counselling for people in Delta and surrounding communities who couldn’t otherwise afford it. You can learn more or get started here.
Be kind to yourself this winter. The light will come back, and in the meantime, you don’t have to go it alone.
Need more?
In an emergency, call 9-1-1, or go to a hospital emergency room.
In a crisis, call 1-800-SUICIDE at 1-800-784-2433 or 9-8-8 anytime of the day or night.
Call 310-Mental Health at 310-6789 (no area code needed) anytime of the day or night for emotional support or information on mental health resources or services.
Find more life-saving supports.