November means time change, wet snow and clouds. We try to scrape together whatever remaining daylight we can, but still the gloomy rainy days can get to us. For many, the cozy stay-home feelings of Autumn quickly turn into feeling less motivated. It feels harder to get up in the morning, or to keep going through the day.

Those dips in energy may be a sign of seasonal or even chronic depression. Everyone experiences depression in different ways, and some may not recognize depression when it hits.

Some surprising signs of depression (read more on our Depression page):

• You are feeling tired, can’t sleep at sleep at night, or sleep too much
• You no longer find pleasure in things you do
• You notice changes in appetite or weight
• You are feeling tense, sad, or empty

If you’re experiencing depression, there is hope and help.

Here are a few things you can try at home:

1. Establishing routines—Eating meals at the same time every day is a great place to start
2. Doing regular physical activity—This can be as simple as a daily walk or active housework--try to get in Physical Activity every day.
3. Improving sleep hygiene—Going to bed on time, using bedroom only for sleep, using blackout curtains, turning off devices at least an hour before bedtime, using white noise, practicing relaxation before bed
4. Social time—Pick up the phone or take a socially distanced walk with a friend
5. Using a ‘happy’ light—Inexpensive versions can be quite effective
6. Taking Vitamin D—Talk to your health team about an appropriate dose
7. Improving Nutrition--Take it easy on your kids' Halloween treats, drink more water and less coffee, and try getting more veggies into your diet.

Of course, there can be deeper root issues for depression. This is where counselling can be helpful. A psychotherapist can help you work through what’s causing the depression. They can provide accountability and effective coping tools to move forward. They might use modalities like CBT, Narrative Therapy or even Trauma Therapy to help you feel more like yourself.

If you would like to book with one of our therapists you can click here to book online or call our 24/7 reception at 705-300-0077.

Photo by Bruno van der Kraan on Unsplash