Can seasonal depression start as early as November?

A quick Instagram conversation had many people agreeing that November is tough. The leaves are gone, there’s not enough snow to brighten the day or night, it's dark and it’s rainy. It's a true seasonal change that can feel isolating.

"We've had the time change. These are darker months, it's colder," said Dr. Mary Marano, a registered psychotherapist.

"Fifteen per cent of Canadians will experience winter blues, while two to three per cent of Canadians will experience a more serious condition known as seasonal affective disorder," said Marano.

And for some people, this starts in November.

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"Isolation is very important to address in the winter. One of the very quick things you can do is knock on your neighbour's door. See if they are OK. See if they need anything," said Jane Barratt, a global expert on ageing and ageism.

As we lose daylight, our internal systems change--from how our cortisol spikes with the morning sun to our body producing less natural vitamin D. The immune system can become weaker, and our cognitive abilities can slow without proper sunlight exposure.

"I want Canadians to know our brain believes what we tell it. So, I want Canadians to be careful with their internal dialogue. What are we saying to ourselves? Because it makes a big difference when we say, 'this is terrible, I cant believe it. Look how long wintertime is going to be,'" said Marano.

(Nathan Coleman/The Weather Network)

In addition, look at your diet. Eating mood boosting foods can help your body produce serotonin.

"Your body makes serotonin from something called tryptophan, which you get from foods like eggs, salmon and pumpkin seeds. One easy way to get it in is to sprinkle pumpkin seeds over a warm bowl of oatmeal," said Nadia Kotsos, a certified holistic nutritionist.

November may be short on sunshine, but it's full of opportunity to set yourself up with positive connections as we brace for the winter months ahead.

Thumbnail courtesy of Pixabay.