Winters are a hard time for so many of us – we can get stuck in routines, retreat more within the comfort of our homes, and perhaps most challenging, we find ourselves reflecting on ourselves and our relative contexts. In fact, this particular time of year is synonymous with seasonal affective disorder (SAD), an experience that is so common it has become a (uninvited) household name and guest. 

Mental health challenges tend to be more acutely challenging this time of year, as it becomes more difficult for us to maintain self-care routines, try to get adequate sleep, and feel well balanced – we tend to slip back into old habits, enter into more relational struggles with our loved ones, and generally feel less satisfied and resilient. Small stresses can take us down, and we find ourselves stuck with distressing thoughts, and uncomfortable emotions. What if it didn’t have to be that way?

Cognitive-Behavioural Therapy (CBT) is an evidence-based and often gold-standard approach anchored to client needs to address the unhelpful thinking and behavioural patterns that underly the challenging emotions that hold us back. 

How does it work? 

Work with a cognitive-behavioural therapist involves developing a treatment plan that is tailored to address a number of client goals. It is a short-term treatment that generally lasts between 8-24 sessions. CBT focuses on finding solutions, providing strategies and techniques to improve coping and reduce distress, designed to help clients challenge difficult thoughts and beliefs, and change problematic behaviours. A number of specific interventions have been developed stemming from a cognitive-behavioural perspective: Dialectical Behavioural Therapy (DBT), Exposure and Response Prevention (ERP), Mindfulness-Based Cognitive Therapy (MBCT), and Acceptance and Commitment Therapy (ACT). 

The CBT Clinic

On January 16^th, 2023, the Centre for Interpersonal Relationships (CFIR) opened its doors to The CBT Clinic. CFIR is poised to provide cognitive-behavioural therapy in a client-centered fashion, tailored to your specific needs. The CBT Clinic includes a large number of empathic and caring mental health professionals that can see clients virtually, and in-person at our sites in Ottawa and Toronto. 

Dr. Marc Bedard, C.Psych. is a psychologist and neuropsychologist at the Centre for Interpersonal Relationships (CFIR). Dr. Bedard provides psychological services to individual adults experiencing a wide range of psychological and relationship difficulties related to mood and anxiety disorders, trauma, eating disorders, sleep disruptions, and interpersonal betrayal. He works from a client-centered approach and integrates therapeutic techniques from object relations, ego, and self-psychology psychotherapies, emotion-focused therapy (EFT), and cognitive-behavioral therapy (CBT). He also provides neuropsychological assessment services to individuals with acquired brain injury, post-concussive difficulties, and to diagnose issues related to neurodivergence (e.g., Attention-Deficit/Hyperactivity Disorder, Autism Spectrum Disorder). Dr. Bedard is the Director of the Cognitive Behavioural Therapy Clinic (CBT-C) at CFIR. 

As we move through winter and the COVID-19 pandemic, it is vital to make your mental and physical well-being one of your most important priorities. Dr. Lila Z. Hakim, C. Psych. (Registered Psychologist and Centre Director at CFIR Toronto), offers a few helpful tips below to start feeling good: 

Nourish Your Body

Many of us experience cravings for certain foods throughout the winter season, and our bodies develop a yen for carbohydrates. Carbohydrates are directly linked to the neurotransmitter serotonin production, an emotion regulator that helps you feel emotionally stable, less anxious, calmer, more focused, and energetic.

When that 3 p.m. craving for a savoury or sweet snack hits, it’s your body’s way of self-medicating, seeking to improve your mood by boosting your serotonin levels. Listen to your body and give yourself that much-needed serotonin lift.

Instead of calorie-dense, sugary pieces of bread and sweets that offer a quick mood-boost and then a crash, consider healthier alternatives such as fruits, nuts, and yogurt.

Get Active!

Physical activity increases the calming neurotransmitter serotonin and increases dopamine, the emotion and pleasure neurotransmitter, and endorphins, your pain-relief, and pleasure neurotransmitters. Incorporating movement into your day (climbing stairs, going for a walk, etc.) gives your body the activity it needs to keep your mood up throughout the day.

Make Sleep a Priority

Sleeping excessively (or hibernating) is customary in the winter and is often a reaction to the cold. Still, for some, ongoing insomnia or difficulties falling or staying asleep create challenges that can lead to the blues. Provide yourself with a space at home that includes comforting objects (such as a warm blanket, beautiful items, etc.) to calm your stress hormones. Aim to get precisely the amount of sleep you need to feel fully rested and ask a professional if you are unsure about how much rest is the ideal amount.

Do Things that Light You Up

Find activities in your life that give you a sense of pleasure and meaning, involving curiosity, exploration, and interest¬–this could be collecting or building things, researching something you love like travelling, or discovering creative ways to connect other people. Artistic endeavours, like making and listening to great music, are also great options. Pleasure, curiosity, exploration, and interest all stimulate dopamine, making you feel exhilarated and alive!

(**Note: If you are experiencing continual depression symptoms, it is important to seek attention from a physician or mental health professional.)