Autumn blues affect between 10% and 15% of the population in Nordic countries, especially women. 2% to 3% of people suffer from seasonal depression (or seasonal affective disorder). The effects appear in the fall and disappear suddenly in the spring. If you fall asleep and have an incessant appetite for treats; if you gain weight without wanting to, if you feel blue… You need to act!
1. Get moving outside
© Erik Mclean / Pexels
Resist the temptation to indulge in sweet torpor… Practice one physical activity a day, even if it's just a half-hour walk or bike ride in your neighborhood. When you can, go out into the forest: at the end of autumn, the light passes through the trees and the woods gain brightness.
Also read: 8 pleasant hikes, even in November
2. Play indoors
Whether it's to keep busy on rainy days, stay active between two seasons or simply vary the pleasures, indoor sports activities are worth discovering. Especially when the adrenaline is pumping and the whole family can participate!
From climbing to skiing, free falling and “ninja classes”, here are some to try across Quebec.
3. Nurture your optimism
With the cold, your energy needs increase. To avoid breaking down, good fuel is essential. Proteins (meat, fish, legumes, eggs, tofu, nuts, cheese, milk, yogurt) provide long-lasting energy and strengthen the immune system. Complex carbohydrates (whole grains, whole wheat bread, brown rice, legumes, nuts) provide quality energy. Omega-3 (salmon, sardines, mackerel, ground flaxseed, walnuts) would have a positive effect on mood. Sources of vitamins and antioxidants, fruits and vegetables should also be part of a winter menu.
Also drink your two liters of water a day, otherwise you risk suffering from headaches and loss of concentration. Finally, specialists recommend reducing the consumption of fat and carbohydrates, the latter aggravating the feeling of lethargy. If necessary, and according to the advice of a professional, vitamins or natural products will fill certain deficiencies.
4. Get ready for winter!
Take out your skis, your skates… wax them, sharpen them… Plan the winter destinations or activities you want to experience.
Also read: Choosing the right cross-country skis
5. Light up your home
Open the curtains, wash the windows, change your lamps… Although not aesthetic, a clearly visible bulb or neon light is effective.
6. Try light therapy
© Rihards Dicis, Unsplash
The relationship between depression and the lack of light that occurs with the cold seasons has been unequivocally established. But we can fix it. A certified lamp will irradiate you with an intensity of 2500 to 10,000 lux. Specialists prescribe exposure for 30 minutes per day, ideally in the morning. All you have to do is turn on the lamp near your desk (50 cm). A dawn simulator can also wake you up gently by turning on gradually before your alarm goes off. Expect to purchase these products from $200 to $250, but you can also rent them for around $35 per month or more.
Also read: Norwegian thought, a cure for the winter blues?
7. Keep warm
The heat would have a beneficial effect on mood. If the mercury hits lows, instead of dragging your morale there, do indoor activities. Bundle up in warm clothes, wrap yourself in your mummy sleeping bag in front of a fire, take a bath with a few drops of an energizing essential oil (also try in a diffuser or in a candle version).
Also read – Glamping Quebec: the 100 best places to discover
8. Have fun
Isolation fuels depressive symptoms. Go out, organize dinners with friends, a weekend with the gang… Keep your child at heart by making a snowman, drawing an angel, declaring a tuque war!
9. Travel
© Maria Bobrova – Unsplash
Fly to sunny lands. A vacation in the sun will recharge your batteries and cut winter in half. Despite the pandemic, certain destinations are open to Canadian travelers (double vaccinated).
Also read: The 12 Best Adventure Destinations for 2025
10. Consult a professional
If symptoms persist or worsen, consult a doctor or go to a specialized clinic.
Regardless of the remedy you choose, take advantage of the sun's rays by going outside when it comes out. Fill up on light and stay active!
Light deficiency
In summer in Quebec, the strength of light reaches 50,000 lux under the sun. During the fall, outdoor light falls between 1000 and 1500 lux, and that in your home provides around 500 lux. Deficiency on the horizon… Darkness then stimulates the secretion of melatonin, the sleep hormone. However, the perception by the retina of more intense light reduces its production. Exposure to light therefore helps prevent us from going into hibernation and falling into gloom.
