The third Monday of January is known as “Blue Monday” – said by some to be the most depressing day of the year. Maybe you hear that statement and you think to yourself – yep, that tracks! We’re just one month into winter with another two months to go. The holiday season (and the breaks from school/work) of December are long gone. In Ontario, January often only sees approximately 3 hours of sunshine per day (Global News). And by the end of the month, our days will still only be 10 hours long – that’s too short (Time and Date)!
Having said that, it turns out that the concept of “Blue Monday” was actually made up as a marketing gimmick to sell more winter vacations and is not a scientific fact. Oops! But organizations like the Canadian Mental Health Association and the Centre for Mental Health and Addiction have both acknowledged that while “Blue Monday” may not be scientifically proven, Seasonal Affective Disorder (SAD) certainly is. Seasonal Affective Disorder is a kind of depression that is related to the winter season. It’s estimated that 5% of the Canadian population is affected by SAD, and 15% of Canadians may experience a milder form of SAD known as “subsyndromal S-SAD”, or just the “winter blues” (PubMed).
Some of the symptoms of SAD can overlap with symptoms of depression, including sadness, gloomy outlook, feelings of hopelessness, a lack of interest in activities you used to enjoy, and low energy. One effective treatment for SAD is light therapy, and there are other recommendations such as supplements that can be considered as well. Always talk to your doctor or health care professional before starting any course of treatment.
Turning to library materials for respite for the winter blues has also been a popular topic amongst the Hot Off The Shelf bloggers – here are a few more books and resources to add to this already robust list.
I think the subtitle of this book says it all – You Gotta Eat: Real-Life Strategies for Feeding Yourself When Cooking Feels Impossible. Margaret Eby writes generously and empathetically in this guide to feeding yourself with the least amount of exertion necessary. It’s divided into the amount of ‘work’ you would have to put into making something, and there is absolutely no judgement if the only thing you’re capable of doing is opening a can – Eby just wants you to eat, and maybe make your food taste good too.
How to Keep House While Drowning – KC Davis
Similar to Eby’s book, this is a compassionate guide to letting go of the shame related to not being able to keep up with one’s housework chores. Davis has created 6 principles related to her philosophy towards chores, including ‘Good enough is perfect’ and ‘Rest is a right, not a reward’. If during the winter months you are finding it difficult to keep a tidy house, this is not a moral failing! Instead, this book will teach you how to prioritize which tasks to complete when you have limited energy and capacity to do so, while still ensuring you have time to rest and recover.
A Psalm for the Wild-Built – Becky Chambers
Do you need a break? And do you sometimes feel guilty about needing a break? This book is dedicated to you. If you don’t read science fiction, I understand that the description might sound a bit off-putting – it takes place on another planet where robots gained self-awareness and went off into the wilderness, never to be seen again – until now. Now the first robot to have been seen in centuries meets Dex, who is stuck in a rut and leaves their home in search of something to fix them, but they aren’t sure what that is. It feels like a warm hug, validating and comforting.
Whether you’re suffering from SAD, have the winter blues, feel burned out, or something else, there are resources available for you in the community. The Canadian Mental Health Association – York and South Simcoe has many free programs and services to offer, including a crisis line. CMHA will also be facilitating a library program called Seasonal Affective Disorder on Monday January 20th, on Zoom at 7:00pm.
Anyone who is feeling symptoms similar to those of SAD should seek assistance, either from a healthcare provider, a mental health organization (some of which are listed on our website here), or by reaching out to a loved one for support. Please remember that 9-8-8 is a crisis line that can be contacted 24 hours a day by phone call or by text.