Q&A: Getting through the dreary winter blues
CBC News | Posted: January 5, 2025 10:00 AM | Last Updated: January 5
Staying on top of your mental health during the colder, darker days after the holidays
With the holiday season behind us and colder, shorter days ahead, many of us may be feeling a bit .... blah.
London Morning host Andrew Brown spoke with Camille Quenneville, the CEO of the Canadian Mental Health Association, Ontario, about beating the winter blues and staying on top of your mental health.
The following interview has been edited for length and clarity.
Andrew Brown: So what are the winter blues?
Camille Quenneville: Well, it's something I think we can all relate to to some extent. We have shorter days, it's darker, it's cold, and I think it's not unimaginable to feel a bit down.
AB: These feelings that most of us share this time of year—how are they different from something like seasonal affective disorder?
CQ: Seasonal affective disorder is actually a clinical diagnosis. It affects about three per cent of the Canadian population.
AB: And the feelings of being down in the winter—is that just more of a feeling than something clinical?
CQ: Yeah, about 15 per cent of Canadians indicate that they struggle with the winter blues and would seek treatment for that. But there is also a general malaise at this time of year.
AB: What are the signs that someone might be experiencing something more serious, like depression?
CQ: Anybody who moves away from their daily activities or stops engaging with those closest to them—it's time for a check-in and a conversation about whether they feel they need support.
LISTEN | Beating the winter blues after the holidays:
AB: As we look ahead, what kinds of things can we do to fend off these winter blues?
CQ: We can make deliberate decisions about how we take care of our mental health. There's often conversations this time of year about eating better and exercising more. Those are very good for mental health, but it's important to embark upon them with your mental well-being in mind. For example, going for a walk in nature or trying to get as much sunshine as possible is very beneficial. Making conscious decisions that positively impact mental health is a good start.
AB: It sounds like a lot of this is connected to forcing yourself to go outside, even when it's cold.
CQ: Yes, even when it's unappealing. It's important to get exercise, engage socially, and ideally spend time in nature. All of these things help us through the difficult winter months.
AB: Do you have advice for someone who may be considering just riding it out? Like, "I always feel crummy in January and February, so I'll just stay in and wait for spring."
CQ: If we take that attitude, we're not as mentally healthy as we could be. Breaking down stigma around mental health and mental illness starts with conversation. If that's your friend or family member, it's important to suggest ways to manage these months that improve overall mental and physical well-being.
AB: Are there ways to start that conversation for someone who doesn't know how to begin?
CQ: Yes, having a specific and deliberate conversation about mental health is long overdue for many of us with family and friends. The best way to start is to have an open, honest, and transparent discussion about how someone is doing.
AB: Are there ways to reflect on the positive parts of life when you're feeling down?
CQ: Sometimes it helps to flip a situation around. Especially at this time of year, we might only see the negative side of things. Taking a moment to find the positives, practicing gratitude, and recognizing what we have can be very beneficial for our mental health.
AB: What kind of resources are available for people in Ontario who might be concerned about their mental health?
CQ: The Canadian Mental Health Association has 27 branches across the province. ConnexOntario is another great resource—it's a registry for all mental health and addiction services in Ontario. You can access it online and find ways to support yourself or a loved one.
AB: How are you feeling this time of year, Camille?
CQ: I feel great, but I stay very mentally aware at all times and remain grateful for everything I have in my life.