As Christmas trees lay dormant on curbsides and the frigid winter air settles in for the long haul, the post-holiday blues can be a jolting reality in January.
While New Year’s resolutions act as motivation for some people this month, others may feel lack of motivation, fatigue, and a general sadness, otherwise known as Seasonal Affective Disorder (SAD).
The first month of the year can be challenging for several reasons: the lack of sunshine, a decline in social plans, and the extra effort of getting back into routine after the holidays.
Even cases of marital divorce increase in this month, as the first Monday of the new year is deemed “National Divorce Day.”
All this to say, January can be a challenging month for many people.
WHAT DOES SAD LOOK LIKE?
In Ontario, 15 per cent of the general population have experienced SAD, which can feel like irritability, changes in sleep patterns, and overall not feeling like yourself, according to the Canadian Mental Health Association (CMHA).
Christina Gallo, a registered mental health therapist from CMHA Toronto says that many people seek mental health support in the cold months due to factors such as reduced daylight, cold weather, and the impacts of SAD.
“The holiday season can also trigger feelings of isolation, stress, or disappointment, prompting more people to reach out for help. This is a normal feeling and we can all take steps to improve our mental health,” she said.
January in particular can be challenging due to financial stress from the holidays, as well as the pressures to meet new year goals.
“Many people also struggle with the pressure to start fresh or make drastic changes, which can feel overwhelming. It’s important to acknowledge that it’s okay to feel this way and to remind individuals that they’re not alone in their struggles, encouraging empathy and understanding during this time,” Gallo said. “Normalizing these feelings through open conversations helps reduce stigma and makes it easier to seek support.”
Gallo says that any step taken toward feeling better matters, such as prioritizing self care and connecting with others.
“Progress isn’t always linear, and even small achievements matter. Healing takes time, so be patient with yourself, and consider reaching out to a professional for extra support if needed.”
The CMHA also recommends going outdoors, even in the cold months, during daylight hours to get some sunshine, and arrange indoor environments to provide maximum sunlight through the windows.
HOW SUN EXPOSURE CAN COMBAT SAD
Speaking of sunlight—it’s a major reason for feeling mental health challenges in the colder months, according to Dr. Michael Mak, a psychiatrist from the Centre for Addiction and Mental Health (CAMH).
“It’s so gloomy right? We know that light exposure, particularly first thing upon awakening, like sunlight, makes people happier, and it’s a treatment for seasonal depression,” he told Now Toronto.
Mak recommends people expose themselves to natural sunlight when possible, for half an hour, or use a bright light machine of a minimum rate of 10,000 LUX for 30 minutes.
He adds that those who are susceptible to depression at any point in the year, are unfortunately more likely to experience SAD in the winter.
In addition to increasing light exposure, he suggests people struggling with low mood are diligent with keeping a strict and regular sleep schedule, eating regular meals, and exercising as much as you can.
If people begin to experience suicidal thoughts, reach out to CAMH or CMHA for support.
