How To Beat The Winter Blues and Seasonal Affective Disorder – 6 Tips

Winter can be tough! Shorter days and colder weather can take a real toll on our mood. Many people feel a bit down this time of year.
This is often called the “winter blues,” or in more severe cases, Seasonal Affective Disorder (SAD). You might notice yourself feeling more tired, less motivated, or just not as interested in things you usually enjoy.
Many people experience the winter blues when days get shorter and the weather turns cold, but it’s important to recognize when these mood changes might indicate something more serious.
The good news is that recognizing these changes as a normal part of the winter season can be the first step before you can do something to beat those winter blues.

 

What Those Winter Blues Really Feel Like

You’re hitting the snooze button for the third time, even though you went to bed early. The thought of leaving your warm cocoon of blankets feels almost impossible.
Your favorite activities? They still interest you—but it’s harder to get excited about them. Maybe you’re craving comfort foods more than usual, finding yourself reaching for extra carbs and sugary treats. You’re sluggish, a little down, but you can still function.
These are classic signs of the winter blues—a temporary dip in mood caused by shorter days and colder weather. While they can be frustrating, they don’t necessarily disrupt your daily life in a significant way.
However, when these feelings become persistent, severe, and start interfering with your ability to function, they may be signs of something more—Seasonal Affective Disorder (SAD).

 

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that occurs during a specific season, usually fall and winter months.
It is formally called seasonal affective disorder and is considered a type of major depressive disorder with a seasonal pattern.
It is a mood disorder that affects people who normally have good mental health throughout the year, and it impairs daily functioning and interferes with daily activities.
People that struggle with SAD typically experience symptoms that start in late fall when daylight hours begin to decrease.
Seasonal mood shifts can affect even those who usually feel mentally well throughout the year. When the winter blues set in, it disrupts daily life and makes simple tasks feel overwhelming.
Symptoms typically appear in late fall or early winter and improve during spring and summer. Most people with SAD begin to feel the effects when fall arrives and continues to experience SAD throughout the winter months.
But, there have been instances where this pattern is reversed, and the symptoms occur during the summer months, a ‘summertime sadness’ or summer depression.

 

Symptoms of SAD:

Symptoms can include signs similar to those of major depression, and SAD symptoms may vary in intensity:

• Low mood: may feel like a heavy cloud that lingers, everything may seem a little duller and harder to face. It can bring a sense of sadness or hopelessness that’s tough to shake, even when there’s no clear reason for it. A persistent feeling of sadness or hopelessness. Many people feel sad during fall and winter due to these seasonal changes.
• Loss of interest/ lack of motivation: Things that once felt exciting or fulfilling start to feel like a chore. Hobbies, social events, or even favorite pastimes lose their spark, leaving little motivation to engage in them. A decrease in interest or pleasure in once-enjoyed activities. These symptoms of depression can make everyday activities feel overwhelming.
• Fatigue: No matter how much sleep you get, you still wake up feeling drained. Simple tasks feel exhausting, and even getting through the day can seem like a struggle. Feeling excessively tired or lethargic, even after sleeping. The lack of sunlight in fall and winter can contribute significantly to this fatigue.
• Sleep disturbances: Mornings feel impossible to face, and getting out of bed takes extra effort. On the other hand, sleep might be the only escape, leading to long hours of rest that still don’t feel refreshing. Difficulty waking up in the morning or excessive sleeping. This is a common symptom for those who experience SAD.
• Weight changes: Cravings for comfort foods, especially carbs, can lead to unexpected weight gain. On the flip side, a loss of appetite might cause weight to drop without trying. Gaining weight due to increased cravings for carbohydrates or losing weight. SAD may cause significant changes in appetite and weight.
• Difficulty concentrating: Your mind feels cloudy, making it hard to focus or stay on track. Even simple tasks take more effort, and thoughts seem to slip away just as quickly as they come. A feeling of mental fog or difficulty focusing.
• Social withdrawal: Spending time with others feels exhausting, leading to a pull toward isolation. The idea of socializing feels more like a burden than a source of comfort. A desire to isolate from family and friends.

In Canada, long winters and less sunlight make Seasonal Affective Disorder SAD more common, particularly prevalent, affecting about 2-3% of the population (CMHA, 2021).
Due to the long winters and reduced sunlight. While the exact cause isn’t fully known, experts believe this type of depression happens because of seasonal changes.

 

The Science Behind The Seasons

Our bodies operate on a delicate internal clock, or circadian rhythm, that’s significantly influenced by sunlight.
When winter brings shorter days and less natural light, this rhythm can be disrupted, leading to:

• Decreased serotonin production, a neurotransmitter that helps regulate mood
• Increased melatonin levels, which can make you feel sleepy and sluggish
• Vitamin D efficiency, as our bodies produce less when exposed to less sunlight

It is thought that this subtype of depression occurs in response to changes brought on by the weather changes.

The body’s natural biological rhythms can get thrown off by the lack of are disrupted by the reduced sunlight and lead to hormonal imbalances.

This affects important brain chemicals that control mood and sleep, making winter months feel heavier and harder to get through and thereby impacting neurotransmitters in the brain, especially those that regulate mood and sleep cycles (CMHA, 2021).

If you’ve been feeling sluggish, moody, or just not yourself, you’re not alone. A big part of this is how winter affects our brain chemistry and biological rhythms, but the good news is, there are ways to turn things around.

If you regularly feel sad when daylight hours decrease, you might be experiencing seasonal affective disorder.

 

1. Get More Natural Light – Boost Serotonin and Regulate your Circadian Rhythm

Sunlight is one of the most powerful tools for keeping your mood and energy levels up. It helps regulate your circadian rhythm (your body’s internal clock) and boosts serotonin, a neurotransmitter that makes you feel calm and happy.

• Get outside in the morning – even if it’s cold. Just 20-30 minutes of natural light exposure can help regulate your sleep wake cycle and improve your mood.
• Sit Near Windows or work in well-lit spaces during the day.
• Consider a light therapy lamp if sunlight is limited. Use it for 20-30 minutes in the morning. It mimics sunlight and helps keep your brain on track.

2. Move Your Body – Release Dopamine and Endorphins

Exercise is one of the easiest ways to feel better, fast. Physical movement releases endorphins (your body’s natural painkillers) and dopamine (the “reward” hormone that gives you a sense of accomplishment). It also helps regulate your body temperature and energy levels, which can get thrown off in winter.

• Do anything active – walk, stretch, dance in your kitchen, or go to the gym. The goal is to move, not to be perfect.
• Start small – 5 minutes is better than nothing. Once you start, you’ll probably keep going.
• Try outdoor exercise if possible – fresh air + movement = double the mood boost

3. Fix Your Sleep Schedule

Winter messes with our melatonin production, the hormone that makes us sleepy. Less sunlight means our brains produce melatonin earlier, making us feel sluggish before it’s even bedtime.

The key is to reset your sleep schedule so your body knows when to be awake and when to wind down.

• Get morning light exposure as soon as you wake up. It signals to your brain that it’s daytime.
• Stick to a consistent sleep schedule (yes, even on the weekends).
• Avoid screens at night – blue light tricks your brain into thinking it’s still daytime and messes up melatonin production.
• Try a sunrise alarm clock if waking up in the dark is a struggle.

4. Eat for Mood Balance – Support Serotonin and Energy Levels

Food impacts how you feel more than you think. Winter cravings tend to lean toward carbs and sugar because they temporarily boost serotonin, but they can also cause crashes. Instead, focus on foods that naturally support brain chemistry.

• Eat more protein (eggs, fish, turkey, nuts) to support dopamine production.
• Get healthy fats (avocados, olive oil, nuts) to stabilize your mood.
• Add omega-3s (found in salmon, flaxseeds, walnuts) to reduce inflammation and support brain function.
• Stay hydrated! (Dehydration can make you feel sluggish and foggy.

5. Stay Social – Boost Oxytocin

It’s tempting to hibernate in winter, but too much isolation makes the blues worse. Social interaction releases oxytocin, the “bonding” hormone that helps you feel connected and supported.

• Make plans, even when you don’t feel like it. A quick coffee date, a phone call, or a video chat can boost your mood.
• If getting out feels overwhelming, find small ways to connect – text a friend, send a meme, or join an online group.
• Combine socializing with movement (like a winter walk) for double the benefit.

6. Do Things That Make You Happy – Dopamine and Endorphins Boosters

When everything feels dull, it’s easy to stop doing things you enjoy. But small dopamine-boosting activities can make a big difference.
Listen to music that lifts your mood.

• Watch funny videos (laughter releases endorphins)
• Start a small project (crafting, baking, organizing – anything that gives you a sense of accomplishment)
• Try something new – novel experiences trigger dopamine release.

Treatment Options for SAD

Treatment for SAD often involves a combination of approaches including:

• Light Therapy: The exposure to specially designed lights that simulate natural sunlight has proven to be very effective.
• Psychotherapy (Cognitive-Based Therapy (CBT)): CBT is focused on helping individuals identify and navigate certain thought patterns to cultivate healthier coping strategies especially in addressing social withdrawal and intense feelings.
• Medication: Medication can be prescribed to help manage mood and emotional regulation through supporting certain hormones in the brain. This treatment method is often used in combination with light therapy, and psychotherapy.
• Lifestyle changes: Changes in diet, exercise, and sleep have a significant impact on living with SAD despite the increased desire to binge-watch Netflix under a cozy blanket. Taking part in physical activities, improving sleep hygiene, and eating well can help improve mood while engaging in social activities can help with feelings of sadness and loneliness (CMHA, 2021).

Recognizing the signs and symptoms of Seasonal Affective Disorder is the first step towards seeking treatment. Challenging the stigma and normalizing the disorder allows for open discussion; and therefore, a reduction in barriers for those seeking help.

In doing so, learning and understanding are encouraged so that people may feel more empowered in their ability to manage the symptoms of SAD.
Appropriate attention, care and support may offer relief and a reduction in the impact that SAD can have on daily activities and life, allowing us to enjoy winter again.

Key Takeaways

Winter blues are real, but they’re not permanent. A few small shifts (getting more light, moving your body, prioritizing sleep, and staying connected) can help reset your mood and energy levels.

It’s not about forcing yourself to be happy, it’s about giving your brain and body what they need to feel better naturally.

If your winter blues feel more like a heavy fog that won’t lift, you might be dealing with seasonal affective disorder (SAD). While small lifestyle changes can help, SAD is a form of depression that may require more than just light exposure and exercise.

If you’re feeling persistently low, fatigued, or struggling to find motivation, reaching out to a mental health professional can make a difference. Talk to a healthcare provided if you think you might be experiencing more than just the winter blues.

At Get Reconnected Psychotherapy Services, we provide compassionate, evidence-based support to help you surf through seasonal depression, anxiety, and other mental health challenges.

The first step in managing SAD is seeking help from a healthcare professional who will conduct an assessment. Beginning with this step rules out any other conditions as many of the symptoms are shared across other disorders and a correct diagnosis is crucial to implementing a successful treatment plan.

FAQs

1. What is the difference between Winter Blues and Seasonal Affective Disorder (SAD)?

   The winter blues refer to a temporary dip in mood due to shorter days and colder weather. While they can make you feel sluggish or unmotivated, they don’t significantly disrupt your daily life.
   SAD, on the other hand, is a form of depression that lasts for weeks or months and interferes with daily functioning. If your symptoms feel persistent and overwhelming, it may be more than just the winter blues.

2. What are the most common symptoms of Seasonal Affective Disorder?

   Common symptoms include:
   Persistent low mood or hopelessness
   Loss of interest in activities you usually enjoy
   Fatigue and excessive sleeping
   Difficulty concentrating
   Increased cravings for carbs and sugar
   Weight changes
   Social withdrawal
   If these symptoms interfere with your ability to function, it may be time to seek professional support.

3. What causes Seasonal Affective Disorder?

   SAD is believed to be caused by seasonal changes that affect brain chemistry, particularly a decrease in serotonin (which regulates mood), an increase in melatonin (which makes you feel sleepy), and a disruption in your body’s internal clock (circadian rhythm) due to less sunlight exposure. Vitamin D deficiency may also play a role.

4. How is SAD diagnosed?

   A mental health professional such as a psychologist or psychiatrist can diagnose SAD based on your symptoms, medical history, and a discussion about when your mood changes occur.
   It’s important to rule out other forms of depression or medical conditions that could be contributing to symptoms.

5. How can I treat Seasonal Affective Disorder naturally?

   While severe cases may require therapy or medication, natural treatments can help, including:
   Light therapy: Using a light therapy lamp for 20-30 minutes in the morning can mimic natural sunlight.
   Getting outside: Even on cloudy days, exposure to natural light helps regulate mood.
   Exercise: Physical activity releases endorphins and helps combat fatigue.
   Diet: Eating foods rich in Omega-3s, protein, and healthy fats supports brain function.
   Sleep regulation: Maintaining a consistent sleep schedule helps reset your body’s natural rhythm.

6. When should I see a therapist for SAD?

   If your symptoms last for more than two weeks, interfere with daily life, or feel overwhelming, seeking therapy can help.
   Cognitive Behavioral Therapy (CBT) is particularly effective for SAD, as it helps change negative thought patterns and develop coping strategies.

7. Do you offer therapy for Seasonal Affective Disorder (SAD) at Get Reconnected Psychotherapy Services?

   Yes! We provide evidence-based therapy to help individuals manage seasonal depression, anxiety, and mood-related challenges. Our therapists use Cognitive Behavioral Therapy (CBT) and other therapeutic approaches to help you develop tools to cope with seasonal mood changes.

8. How do I know if therapy is right for me?

   If you’re feeling persistently low, fatigued, unmotivated, or struggling to function in daily life, therapy can help. At Get Reconnected Psychotherapy Services, we offer a free consultation to discuss your concerns and see if therapy is a good fit for you.

9. Do you offer virtual therapy sessions?

   Yes! We offer virtual therapy sessions across Ontario, making it easy for clients to access support from the comfort of home.

10. What types of therapy do you offer?

    We offer individual therapy, couples counseling, and group therapy for various mental health concerns, including:
    Anxiety and depression
    Trauma and PTSD
    Self-esteem and boundary-setting
    Relationship and fertility-related mental health
    Stress management and burnout
    Seasonal Affective Disorder (SAD) and mood-related concerns

11. Is therapy covered by OHIP in Ontario?

    No, psychotherapy is not covered by OHIP. However, many private insurance plans cover therapy with a Registered Psychotherapist (RP). We recommend checking with your provider to see what’s included in your coverage.

12. What can I expect from my first therapy session?

    In your first session, your therapist will:
    Discuss your concerns, symptoms, and goals
    Provide a safe, non-judgmental space to explore your feelings
    Help you understand the therapy process and how it can support you
    Create a personalized plan to help you move forward
    You don’t need to have everything figured out—therapy is a collaborative process designed to meet you where you are.

13. How do I book a therapy session at Get Reconnected Psychotherapy Services?

    You can book a free consultation here or through our website, Get Reconnected Psychotherapy Services, or contact us via email. We’ll discuss your needs and match you with a therapist who is the best fit for you.

source https://getreconnected.ca/how-to-beat-the-winter-blues-and-seasonal-affective-disorder-6-tips/

February 2025 Get Reconnected Newsletter – Insights on Thoughts

What are thoughts? 

According to cognitive science, a thought is a mental process where our brain takes in information, processes it, and forms an idea, image, or understanding. 

Basically, thoughts are the engine that can shape our lives. 

Without thoughts we cannot plan, we cannot problem solve, we cannot daydream …

Our thoughts come from different parts of the brain working together. When we experience something, our senses gather information and send it to the brain as signals. 

The brain then mixes this new information with our memories, emotions, and ongoing thinking. 

In a nutshell, our brain constantly combines what we see, hear, and feel with what we already know to form our thoughts.

In this newsletter edition we are bringing together some research on thoughts. 

Did You Know We Have More than 6,000 Thoughts Per Day?

Research indicates that we have over 6,000 thoughts daily. 

However, a common misconception suggests we have around 60,000 thoughts per day, a figure not supported by scientific evidence. 

A study led by Dr. Jordan Poppenk and his master’s student, Julie Tseng, at Queen’s University provides a more accurate understanding of our thought processes through the concept of Thought Worms. 

Dr. Poppenk and Tseng introduced the concept of “thought worms,” which represent consecutive moments when an individual focuses on the same idea. 

Using functional Magnetic Resonance Imaging (fMRI), they tracked these thought worms by mapping distinct patterns of brain activity. 

Each new thought corresponds to a unique point in the brain’s activity pattern which allows researchers to detect transitions between thoughts.

Why is This Important?

Our minds are constantly shifting between thoughts, but we’re unaware of most of them. The thought worms research by Dr. Jordan Poppenk and Julie Tseng shows how often these shifts happen, giving us a glimpse into the flow of our minds.

Here’s where negativity bias comes in. Our brains are wired to focus on problems and worst-case scenarios for survival. 

This means many of these unnoticed thoughts lean toward worry, doubt, or fear. Without realizing it, we may be stuck in loops of negative thinking.

But awareness is power. The more we understand how our minds work, the better we can catch these patterns, challenge unhelpful thoughts, and shift toward a more balanced mindset. 

Not every thought deserves our attention, so why not be intentional about which ones we listen to?

Read the Article Here 

 

How Your Brain Blocks Unwanted Thoughts

Ever had a thought that just wouldn’t leave you alone? 

Maybe it was something embarrassing you said years ago, or a worry that keeps creeping in at the worst moments. 

It turns out, our brains have a built-in system to shut down intrusive thoughts – but sometimes, that system doesn’t work as well as it should. 

Researchers at the University of Cambridge discovered that a neurotransmitter called GABA (gamma-aminobutyric acid) plays a key role in suppressing unwanted thoughts. 

GABA is the brain’s primary inhibitory neurotransmitter, meaning it helps calm neural activity. The study found that individuals with higher levels of GABA in the hippocampus (the brain’s memory center) were better at stopping intrusive thoughts.

This breakthrough helps explain why people with anxiety, PTSD, depression, and schizophrenia often experience persistent, distressing thoughts. 

These conditions are linked to impaired inhibitory control, meaning the brain struggles to shut down unwanted thoughts, memories, or worries. 

Why Is This Important?

Your brain isn’t just a storage unit for memories, it’s actively managing which thoughts surface and which get filtered out. 

If you’ve ever struggled with intrusive thoughts (whether it’s worrying about the future, replaying past mistakes, or dealing with unwanted memories) this research can help explain why that happens.

The ability to mentally “hit the brakes” depends on how well the brain can regulate thought processes, and GABA plays a critical role in this.

In short, the way we think is shaped by our brain chemistry.

How You Can Enhance GABA Activity?

Slow, controlled breathing (e.g., diaphragmatic breathing, box breathing) can stimulate the parasympathetic nervous system, which enhances GABA activity.

Aerobic exercise (like walking, running, or yoga) boosts GABA production and helps regulate stress responses.

Read the Article Here.

 

How Your Brain Filters Out Distractions to Focus

Ever walk into a room and instantly forget why you’re there? Or try to focus on a conversation but get distracted by everything else happening around you? … your brain is constantly sorting through information to keep you on track.

Researchers at the Norwegian University of Science and Technology discovered that our brains use different frequencies of gamma waves to separate important details from background noise. 

Slow gamma waves help recall memories, while fast gamma waves process what’s happening around us. 

This natural “tuning system” allows us to block out distractions and focus on the task at hand.

Why is This Important?

If your thoughts feel chaotic, pause and become aware of them – are you stuck in past memories, or are you focused on the present? 

If you need clarity, remove distractions and consciously direct your attention to one thing at a time. 

Understanding how your brain filters thoughts helps you take charge of them, so you’re not just reacting to whatever pops into your mind but actively shaping what you think about.  

Read the Article Here

Final Thoughts (Pun Intended)

“There’s nothing in this world that can hurt you as much as your thoughts … There’s nothing in this world that can heal you as much as your thoughts” 

(Anonymous)

source https://getreconnected.ca/february-2025-get-reconnected-newsletter-insights-on-thoughts/

Is It Burnout or Exhaustion? How to Tell The Difference

It’s 6 PM on a Wednesday, and you’re staring at your screen, and you feel like your brain has turned to mush. The thought of checking one more email makes you want to throw your laptop out the window. You might think: “I’m so burned out”. But are you really?

 

We tend to use the word “burnout” on a daily basis, but sometimes, it might not be burnout at all – but just plain exhaustion. The difference isn’t just semantic, it could be the key to getting your spark back.

 

As a mental health professional, I’m going to let you in on something crucial:

understanding whether you’re burned out or just exhausted can completely change how you recover.

 

It’s like having a headache versus a migraine. They might feel similar, but they need very different treatments.

Understanding the stages of burnout and recognizing early warning signs can make a significant difference in your recovery journey. Recent systematic review and meta-analysis studies show that early intervention is key.

 

What’s Actually Happening to You?

The relationship between burnout and exhaustion isn’t always clear. Let’s break it down:

What is Burnout?

Job burnout and chronic stress often develop gradually. Remember that plant you forgot to water for weeks, and now it’s looking sadly droopy? Exhaustion is like that plant needing a good drink of water.

 

Burnout? That’s the plant that’s been sitting in the wrong soil, wrong light, and wrong environment for months. Simply watering it won’t solve the problem.

 

The effects of burnout also run deep – it’s a state of deep state of emotional, physical, and mental exhaustion that sneaks up on you over time. 

 

It’s not just about feeling emotionally drained. It’s about losing your sense of purpose, feeling increasingly cynical, and wondering if anything you do actually matters. Your attitude towards work and life can shift dramatically.

But signs of burnout appear differently for everyone. Burnout can also impact your physical and mental health in ways that aren’t immediately obvious. When you’re feeling overwhelmed, it might be hard to distinguish between temporary stress and deeper issues.

What is Exhaustion?

When you feel exhausted, think of it as your body’s version of a low battery warning. Your productivity drops because you’ve been running too many apps for too long, and now you need to plug in and recharge. 

 

Think of exhaustion as your body’s version of a low battery warning. You’ve been running too many apps for too long, and now you need to plug in and recharge. 

The good news? Unlike habitual burnout, exhaustion is your body’s normal response to doing too much, and it’s usually fixable with proper rest.

How to Tell The Difference

Burnout often manifests differently from simple tiredness. The key difference lies in how you feel after rest. With exhaustion, a good weekend of rest, proper sleep, and disconnecting from stress at work can help relieve your symptoms. 

 

To overcome burnout, however, you need more than just a good night’s sleep or vacation. You might come back from two weeks off and still disengage from work, feeling that same sense of dread and emptiness about your occupational responsibilities. 

 

Another major difference is how you feel about your activities. When you’re exhausted, you might be too tired to do things, but you still care about them.

 

With burnout, you might notice yourself becoming cynical, detached, or feeling like nothing you do matters anymore.

The road to burnout is often gradual, while exhaustion caused by temporary overload can feel sudden and intense. Understanding this difference is crucial for choosing the right recovery approach.

 

Which One Are You Dealing With?

Let’s play detective with your symptoms. Grab a coffee (or better yet, a calming tea), and let’s figure this out together. Ask yourself these questions and be very honest because your recovery depends on it.

Burnout may look different for each person, but there are common patterns to watch for. Overwhelming stress can put anyone at risk for burnout, but certain factors make some people more susceptible than others.

 

Questions to Ask Yourself: Burnout or Exhaustion?

Different personality traits can influence how you experience these symptoms. 

 

Take a moment to reflect on these questions. Keep in mind that there are no right or wrong answers, just insights into what you might be experiencing:

 

About Your Rest Patterns:

• When you get proper rest, do you feel better the next day, or does the heaviness persist regardless of how much you sleep?
• After a weekend off, do you feel somewhat recharged, or do you feel just as empty as before?
• When you take a vacation, does the thought of returning make you feel refreshed or fill you with dread?

About Your Emotions:

• Are you just physically tired, or do you feel emotionally numb?
• Do you still find joy in activities you usually love, even if you’re too tired to do them right now?
• Has your sense of humor disappeared, or are you just too tired to laugh?

 

About Your Motivation:

• Do you still care about the quality of your work but feel too tired to perform at your best?
• Have you become cynical about your work, feeling like nothing you do matters anymore?
• Can you imagine feeling better once this busy period passes, or does it feel like there’s no end in sight?

 

About Your Daily Life:

• Are you procrastinating because you’re too tired, or because you’ve stopped caring altogether?
• Do you feel overwhelmed by tasks but still want to complete them, or have you become detached from all responsibilities?
• Are your current struggles related to a specific busy period, or have they become your constant state of being?

 

If your answers lean toward temporary tiredness with moments of relief after rest, you’re likely dealing with exhaustion.

 

However, if you’re experiencing persistent emotional numbness, cynicism, and a sense of hopelessness that doesn’t improve with rest, you might be experiencing burnout.

 

Keep in mind! This self-assessment isn’t a diagnostic tool, but rather a way to better understand your current state.

Understanding the relationship between burnout and exhaustion is crucial for recovery. While these conditions can overlap, they require different coping strategy approaches.

Your Recovery Roadmap

At Get Reconnected Psychotherapy Services, we like to refer to this as the RESET Roadmap.

If you’ve made it this far, you probably have a better idea of what you’re dealing with.

Here are a few tips, depending on your situation:

Tips for Managing Exhaustion

1. Reset Your Sleep Schedule

   Don’t just crash on the weekend. Try to establish a consistent sleep routine that gives you 7-9 hours of rest each night. Your body will thank you for the regularity.

2. Set Better Boundaries

   Learn to say “no” to non-essential tasks when you’re already stretched thin. It’s okay to postpone that coffee catch-up or reschedule that optional meeting when you need to recharge.

3. Take Strategic Breaks

   Don’t wait until you’re completely drained. Take short breaks throughout your day – even 10 minutes of fresh air or a brief walk can help maintain your energy levels.

Tips for Addressing Burnout Symptoms

To prevent burnout and address its root causes, consider these strategies: 

1. Evaluate Your Situation

   First, identify your primary stressor. Take an honest look at what’s causing your burnout. Is it your workload? Lack of recognition? Misalignment with your values? Understanding the root cause is crucial for making meaningful changes.

2. Make Changes

   Unlike exhaustion, burnout usually requires bigger life changes. This might mean having a serious conversation with your supervisor, changing roles, or even switching careers.

3. Seek Professional Support

   To recover from burnout, consider talking to a mental health professional who can help you develop coping strategies and guide you through this challenging period.

Recognizing whether you’re experiencing burnout or exhaustion is the first step toward recovery.

If you’re just exhausted, some rest and better boundaries might be all you need. But if you’re dealing with burnout, you need to acknowledge that quick fixes won’t solve the problem. You’ll need to make more substantial changes to restore your wellbeing.

 

Most importantly, neither condition should be ignored. Whether it’s burnout or exhaustion, your body and mind are telling you something important. 

 

At Get Reconnected, we see burnout as a great teacher. In sessions, we help all our clients to figure out what it is trying to tell them?

 

The truth is, whether you’re dealing with burnout or exhaustion, recognizing it is half the battle. The other half? Taking action before that Wednesday evening meltdown becomes your daily reality.

 

What I’ve learned from years of helping people through both burnout and exhaustion is this: recovery is always possible. The key is knowing what you’re dealing with and taking the right steps to address it.

 

While this guide can help you understand what you’re experiencing, a mental health professional can provide personalized support and strategies tailored to your situation.

 

At Get Reconnected, we specialize in stress and burnout recovery and we’re here to help you navigate burnout and exhaustion. Book a Free Consultation. 

source https://getreconnected.ca/is-it-burnout-or-exhaustion-how-to-tell-the-difference/

January 2025 Get Reconnected Newsletter – Insights on Mindfulness

We’ve all heard the term “mindfulness,” and it can feel like just another buzzword.

But mindfulness is much more than that. It’s a practice that everyone can benefit from, no matter your age or background.

In a nutshell, mindfulness means paying attention to the present moment with acceptance and without judgment.

The word mindfulness originates from the Sanskrit word smriti, which means to remember. Mindfulness can be thought of as remembering to come back to the present moment. It’s about being fully aware of what you’re doing, feeling, or thinking, without letting your mind wander into negative spirals or judgment.

For example, if you catch yourself thinking about something stressful or upsetting, mindfulness allows you to pause and say, I notice that my mind is going there. This moment of awareness gives you the opportunity to redirect your focus to the here and now.

Benefits of Mindfulness

Mindfulness isn’t just about slowing down, it’s about changing how you experience life. We’ve written a blog that touches on all the incredible benefits it offers. From reducing anxiety and depression to boosting your immune system and protecting your brain from stress and aging, mindfulness can truly change your life.

It can help you feel calmer, improve focus, and even improve your sleep by quieting that mental chatter at night. If you’re curious about how this simple practice can make such a big difference, check out our blog on the Benefits of Mindfulness to learn more!

Why Is This Important?

Life moves fast, and we often get stuck in autopilot, constantly reacting to stress and distractions without a moment to breathe. Mindfulness is important because it offers a way to step out of this cycle.

Read the Article Here.

New Research Shows Mindfulness Can Reduce Impulsivity

Have you ever reacted in the heat of the moment and instantly wished you could take it back? Maybe you said something hurtful or made a rash decision. Research shows that mindfulness can help you slow down and think before you act, giving you the chance to respond thoughtfully instead of reacting impulsively. It’s not about being perfect or always calm but about creating a little space that allows you to respond thoughtfully rather than react impulsively. Read the Article Here.

Why Is This Important?

We live in a fast-paced world where stress and quick reactions are the norm. Without being mindful, it’s easy to feel overwhelmed and disconnected from how we truly want to respond. Mindfulness helps you step off autopilot. 

Read the Article Here.

 

How to Practice Mindfulness Meditation

The truth is, we all practice mindfulness in different ways, even if we don’t realize it. Think about when you’re cooking a meal and completely focused on chopping the vegetables just right, or when you’re fixing something around the house and paying attention to every detail. Maybe you’ve been absorbed in a great book, losing track of time and feeling fully immersed in the story. This is all informal mindfulness—those everyday activities where we naturally focus on the present moment without forcing it.

For the next month, set an intention to do something more mindfully. For example, drink your morning coffee more mindfully. Notice how hot the cup feels in your hands, the smell of the coffee, the taste, how it feels as you drink it, and when your mind drifts to something else. Catching yourself and gently bringing your focus back is part of the practice. 

Another way to build mindfulness is through formal practice. Here’s a quick way to start: 5-minute guided mindfulness meditation. 

Find a quiet spot, get comfortable, and give yourself these few minutes to reconnect with the present.

Watch the 5-Minute Mindfulness Meditation

 

 

 

 

 

source https://getreconnected.ca/january-2025-get-reconnected-newsletter-insights-on-mindfulness/

ADHD vs. Anxiety: How To Tell The Difference?

Do you ever feel unsure if it’s ADHD or Anxiety causing your struggles? These conditions can share similar symptoms, which often makes it hard to tell the difference.

Sometimes, anxiety gets mistaken for ADHD, or ADHD is misunderstood as anxiety. To make things more complicated, sometimes anxiety gets mistaken for ADHD, or the other way around. For some, anxiety and ADHD can occur together, making life even more challenging. So, how do you know the difference?

In this blog, we’ll break down what ADHD and anxiety are, their similarities, and their differences – so you can better understand what might be going on and what steps you can take to address it.

 

What is Attention-Deficit/Hyperactivity Disorder (ADHD)?

Attention Deficit Hyperactivity Disorder, commonly known as ADHD, is a neurodevelopmental condition. It affects how the brain focuses, organizes, and controls impulses.

People with ADHD often describe feeling scattered or overwhelmed by tasks. It’s not just a matter of being forgetful or distracted, ADHD can cause significant challenges in daily life.

While ADHD may begin in childhood, some individuals don’t realize they have it until they’re adults. Adults with ADHD might notice difficulties with work, managing time, or keeping up with responsibilities.

 

Common ADHD Symptoms

Symptoms of ADHD include three main categories:

1)    Inattention

• You forget things a lot like instructions, important dates, or deadlines
• You misplace items (keys, phone, etc.)
• It’s hard to finish tasks or stay organized
• You make simple mistakes in your work
• You have trouble focusing during long meetings, lectures, or reading
• You get distracted easily or can’t stick to a plan

2)    Hyperactivity

• You fidget a lot, constantly tap or your hands or feet, or can’t sit still
• You talk a lot, even when it’s not the time for it, or go off on a different tangent while speaking
• You constantly need to move around
• You struggle with quiet activities like reading or watching a movie
• If you’re a kid, you might run or climb when it’s not appropriate
• You find it hard to stay seated, even when you’re supposed to

 

 

3)    Impulsivity

• You have trouble waiting your turn or waiting in line
•  You blurt out answers before someone finishes asking a question
• You might spend money on things you don’t need without thinking it through

What is Anxiety?

Anxiety may feel like an ongoing sense of worry or fear. It’s normal to feel anxious sometimes, like right before a big test or job interview. But when anxiety can cause constant stress, even in non-threatening situations, it might be a disorder. People with anxiety often feel overwhelmed by “what if” thoughts, making it difficult to focus or relax.

Anxiety makes you feel like something bad is about to happen – even when there’s no real danger.

 

Types of Anxiety Disorders

Anxiety can come in many types, including:

• Generalized Anxiety Disorder (GAD)
• Panic Disorder
• Specific Phobias
• Social Anxiety
• Obsessive Compulsive Disorder
• Agoraphobia
• Separation Anxiety Disorder (SAD)
• Obsessive Compulsive Disorder (OCD)

But at its core, anxiety is driven by fear, and it’s often accompanied by intense worry about the future or what might go wrong.

 

Common Symptoms of Anxiety Disorders

Anxiety symptoms can be both psychological and physical:

Psychological signs:

• Worrying all the time, even about small things
• Feeling like something bad will happen
• Struggling to focus or concentrate
• Feeling restless, tense, or easily irritated
• Not being able to sleep because your mind won’t quiet down

Physical signs:

• Feeling tired or drained
• Racing heart or shortness of breath
• Stomach issues like nausea or feeling sick
• Trembling or shaking
• Excessive sweating or feeling overheated
• Feeling lightheaded or dizzy
• Tightness in the chest or throat
• Headaches
• Stiff or sore muscles

 

How Are Anxiety and ADHD Similar?

ADHD and Anxiety can look alike in some ways:

• Trouble Focusing – ADHD makes it hard to focus due to inattention, while Anxiety causes distracting worries.
• Restlessness – ADHD can make you feel restless, while Anxiety creates an inner sense of tension.
• Disruptions in Daily Life – Both ADHD and Anxiety can make it hard to manage tasks, work, or relationships.

 

How To Tell the Difference Between ADHD and Anxiety

Here’s the key: the reasons behind the symptoms are different.

• ADHD is about focus and impulses. For example, adult ADHD may cause someone to forget deadlines or jump from one task to another.
• Anxiety is about fear and worry. In contrast, people with anxiety might spend hours overthinking decisions or fearing failure.

 

Hypothetical Example: Alex vs. Sara

Alex struggles to meet deadlines at work. he procrastinates and finds himself jumping between tasks. He starts a project, then decides to grab coffee, and somehow ends up cleaning his kitchen instead. This is ADHD in action. Alex’s brain has trouble staying focused on organized. Treatment for ADHD might include therapy, coaching, or medication to improve focus and structure.

Sara is also behind on her deadlines, but for a different reason. Every time she starts her presentation, she worries it won’t be good enough. Her chest feels tight, her heart races, and she keeps re-reading the same slide. This is Anxiety. Sara’s fear of failure keeps her stuck. Anxiety may improve with techniques like mindfulness, therapy, or relaxation exercises.

Both Alex and Sara struggle with work tasks, but their experiences and solutions are completely different.

It is also possible to have both. This is known as ADHD and comorbid anxiety. The overlap can make it even harder to manage daily life. For example:

ADHD can cause someone to forget deadlines, which might trigger anxiety about falling behind.

Anxiety might make someone second-guess their choices, which can worsen ADHD-related inattention.

 

Reach Out for a Free Consultation

The good news? ADHD and anxiety are both manageable. With the right support, you can find ways to cope and thrive. A mental health professional can help you figure out what’s going on and create a plan that works for you.

At Get Reconnected Psychotherapy Services, we’re here to help you navigate your challenges, figure out what’s going on, and find the right strategies to feel better. Contact us today for a free 15-minute consultation to see how we can help you start feeling better.

 

source https://getreconnected.ca/adhd-vs-anxiety-the-difference/

The Science of Sleep: What Happens When You Sleep

What Happens When You Sleep

If you have a brain, chances are you need to sleep. It is a biological necessity we share with all animals and can change how well we function, respond, act and heal. There is evidence that shows that almost every choice we make during the day can affect sleep: from the food we eat, vitamins, substances we ingest (e.g., caffeine), daily habits, etc.

You probably know that you need sleep but sometimes it’s hard to explain why quality of sleep is so important to focus on.

Sleep plays a huge role in keeping us healthy, and the 5Rs—Refresh, Renew, Restore, Regenerate, and Reconfigure—help explain why. Sleep refreshes your mind and body by clearing out waste and giving your brain a chance to reset. It renews your physical health by helping your muscles heal, boosting your immune system, and recharging your energy. Sleep restores your emotional balance by helping you process memories and manage your mood. During deep sleep, your body regenerates by repairing and growing cells. Finally, sleep reconfigures your brain, making it easier to learn new things and come up with creative ideas.

Understanding the importance of sleep can help us make choices that improve it. There is a reason it’s prescribed by healthcare practitioners and therapists everywhere as one of the backbones to a better life!

 

The Science Behind Sleep

Sleep may seem like a quiet, inactive state, but it’s actually a busy and dynamic process. During non-rapid eye movement (NREM) sleep, your body slows down its energy use, which helps boost your immune system and repair cells. On the other hand, rapid eye movement (REM) sleep is when your brain works on processing emotions and storing memories. Together, these stages of sleep help you recharge and get ready for the challenges of everyday life.

Sleep patterns in the animal kingdom show just how universal sleep is. Even though sleeping makes animals vulnerable, every species sleeps or has some form of rest. One idea from evolution, called the energy conservation hypothesis, suggests that sleep helps animals save energy by lowering their metabolism and body temperature. You can see this in smaller animals, which have faster metabolisms and need more sleep compared to larger animals.

Hibernation takes this idea even further. Many animals conserve energy during cold months by dramatically slowing down their metabolism.

Recognizing how important and widespread sleep is reminds us to prioritize it in our own lives. Sleep isn’t just a basic need – it’s essential for healing, growth, and thriving in all areas of life.

 

How Does Sleep Work?

Even though sleep seems like a time when the brain shuts down, it’s actually very active. While you sleep, your brain sorts through the events of the day, deciding which memories to keep and which to let go. The deeper stages of sleep, especially NREM sleep, help lock in facts and skills you’ve learned. REM sleep, on the other hand, focuses on processing emotions and keeping your mood balanced.

Sleep also acts like a cleaning crew for the brain. As you sleep, your brain cells shrink, making space for toxins and harmful proteins to be flushed out through the glymphatic system. This process helps keep your brain healthy and sharp. Meanwhile, your body goes through physical repairs – muscles relax, growth hormones are released, and tissues throughout your body are restored.

Sleep does more than just support your brain — it’s crucial for your whole body, especially your immune system.

While you sleep, your body produces T-cells that help fight infections. Sleep also regulates hormones like leptin and ghrelin, which manage hunger and fullness, making it easier to maintain a healthy weight. Even your skin benefits from sleep, as antioxidants are released to repair damage and reduce inflammation, which is often referred to as “beauty sleep”.

Sleep isn’t just about resting, it’s an active process that keeps so many important functions running smoothly — things we often rely on without even realizing it.

 

Quantifying sleep: How much is enough?

When it comes to sleep, the question is: How much is enough?

Sleep needs vary depending on age, and getting the right amount helps us function at our best.

Adults generally need 7 to 9 hours of sleep each night.

Older adults (65 and up) might need a little less and often make up for it with naps.

Teenagers, who are still growing and developing, need 8 to 10 hours of sleep. They also naturally tend to stay up later at night and sleep later in the morning.

Sleep is especially important for children as it supports their growth and development.

School-aged children (6 to 12 years old) need 9 to 12 hours of sleep each night.

Toddlers (3 to 5 years old) need between 10 and 13 hours, including naps.

Infants (4 to 12 months old) benefit from 12 to 16 hours of sleep, including nap time.

These sleep guidelines matter because not getting enough rest can affect a child’s cognitive development, emotion regulation, and overall physical health.

What about “just 5 more minutes” of sleep, as we make pleas with our spouse, partner, parent or alarm clock? It may feel harmless, but it can actually disrupt your sleep cycle.

Sleep cycles last about 90 minutes and go through different stages of sleep. When you hit the snooze button, you may begin a new cycle and then wake up before completing it, leaving you feeling groggy and less refreshed.

It’s better to aim for a consistent sleep schedule and avoid interruptions that prevent your body from completing its full cycles.

 

Sleep Stages

Sleep is divided into two main categories: REM (Rapid Eye Movement) sleep and non-REM sleep. Non-REM sleep itself is divided into three stages: N1, N2, and N3. Each stage is defined by different brain wave patterns and physiological processes.

 

• N1 (Stage 1) is the lightest stage, the transition from wakefulness to sleep. This phase lasts 1 to 5 minutes and is characterized by relaxed muscles and occasional twitching.

 

• N2 (Stage 2) represents a deeper level of sleep where your body temperature drops, and your heart rate and breathing become more regular. In this stage, the brain produces bursts of electrical activity, known as sleep spindles, which help resist external disturbances. You’ll spend about half of your night in N2.

 

• N3 (Stage 3), also known as slow-wave sleep or deep sleep, is the most restorative stage. It plays a key role in repairing tissues, boosting the immune system, and supporting brain functions like memory and creativity.

 

REM sleep happens in cycles throughout the night and is marked by rapid eye movements and vivid dreams. During this stage, your brain is highly active, while your muscles temporarily become paralyzed to prevent you from acting out your dreams.

Each stage of sleep serves a unique purpose.

Non-REM sleep helps with physical recovery, growth, strengthening the immune system, and storing memories.

REM sleep is crucial for mental tasks like problem-solving, learning, and processing emotions.

Together, these stages work together to ensure that both the body and mind are rejuvenated.

How Can You Tell If Your Sleep is Efficient?

Sleep efficiency refers to the ratio of time spent asleep to the total time spent in bed. Ideally, you want a sleep efficiency of around 85% to 90%. A high sleep efficiency means you are getting the most restorative rest possible.

One way to track sleep efficiency is by using a sleep tracker like a Fitbit. If you don’t have a tracker, you can estimate your sleep efficiency manually by following these steps:

1. Note the time you go to bed and the time you wake up.
2. Subtract the time it took you to fall asleep (if any).
3. Count how many times you woke up during the night and estimate the total time spent awake.
4. Calculate the total sleep time and divide it by the total time spent in bed.

For example, if you spend 7 hours in bed but only manage 6.5 hours of sleep due to wakefulness or tossing and turning, your sleep efficiency is about 93%.

The goal is to improve this ratio by minimizing disruptions and ensuring a more restful sleep experience.

Improving sleep quality can involve making simple changes, such as establishing a consistent bedtime, reducing screen time before bed, or engaging in relaxation techniques like meditation or progressive muscle relaxation.

Monitoring your sleep efficiency over time can help you track progress and refine your sleep habits for better health and well-being.

 

The Theories Behind Sleep

Evolutionary theories suggest that sleep evolved to conserve energy, with NREM sleep lowering metabolism and body temperature. However, studies show that the energy saved during sleep is minimal (equivalent to a stick of celery!) making it unlikely to be the sole reason we sleep.

Interestingly, REM sleep, which shows brain activity similar to when you’re awake, actually uses more energy. This challenges the idea that sleep is just about saving energy.

 

Key Takeaways

Sleep is more than just rest … It’s a complex and active process essential for keeping your mind and body in top shape. Each stage of sleep plays a unique role in cognitive function, emotional balance, physical recovery, and overall well-being.

From strengthening the immune system and clearing out toxins to helping us manage emotions and lock in new memories, sleep supports nearly every aspect of our health.

Prioritizing quality sleep isn’t a luxury, it’s a fundamental part of living a healthier, more resilient life.

source https://getreconnected.ca/the-science-of-sleep-what-happens-when-you-sleep/

Differences Between Psychologists, Psychotherapists, and Psychiatrists

If you’ve ever heard these terms and felt confused, you’re not alone. Most people hear these terms and do not know what the differences are.

It can feel like everyone’s speaking the same language but using different words. It’s easy to wonder, why does it have to be so complicated?

In this blog, we’ll clear up the confusion. We’ll explain what each professional does, their education and training, and what you can expect when you see a psychologist, psychotherapist, or psychiatrist.

Imagine you’re struggling with something in your life. It could be anxiety, a tough relationship, or just feeling stuck. Who should you seek out then? A psychiatrist? Psychologist? Or a Psychotherapist?

The good news is that these professionals are all working towards the same goal: helping you feel better by working with you to navigate life’s challenges through talk therapy and/or medications.

Type of Mental Health Professionals

Psychiatrists

Psychiatrists are medical doctors of the mental health world. They’ve gone through medical school and specialized in understanding how the brain works from a medical perspective.

If you’re dealing with more complex mental health disorders like severe depression, bipolar disorder, or schizophrenia, a psychiatry referral would be the go-to professional.

They can diagnose and treat mental health conditions and prescribe medication.

What’s the difference between psychiatrists and psychologists? The primary distinction lies in their ability to prescribe medication and their focus on medical treatment.

Psychologists

Psychologists are like detailed investigators of human behaviour. They have advanced degrees (often a doctoral degree like a PhD or PsyD) and a degree in psychology. These professionals specialize in understanding the differences in how people think, feel, and behave.

A clinical psychologist can provide comprehensive psychological testing and diagnose and treat mental health disorders. Psychologists are trained in cognitive behavioural therapy (CBT) and other evidence-based methods to help you understand patterns in your life.

Unlike psychiatrists, psychologists do not prescribe medication. Instead, they can provide assessments and psychotherapy with a focus on helping you manage emotional responses and change problematic behaviours. They can help guide you on how to move out of the patterns that keep you stuck.

Psychotherapists

Psychotherapists are a broad category of professionals trained in psychotherapy and counselling. They usually have a Master’s degree and specialization in mental health support. A psychotherapist may also be social work professionals, counsellors, or couples and family therapists.

Psychotherapists provide ongoing support to help you process emotions, develop coping strategies, and navigate personal challenges. They can also provide therapy for specific mental health disorders through evidence based methods.

If you need someone to help you work through emotional patterns, transitions, or stress, a psychotherapist is an excellent choice. In Ontario, psychotherapists play an essential role in supporting mental health needs, often collaborating with other professionals.

How These Professionals Work Together

Let’s say you’re struggling with depression.

A psychiatrist might assess your condition and potentially prescribe medication to help balance your brain chemistry.

A clinical psychologist might do comprehensive testing to understand the depth and nature of your depression and can provide a diagnosis.

A psychotherapist would provide ongoing support, helping you develop coping strategies and work through the emotional aspects of your experience.

These professionals also provide support in different ways, but the goal remains the same: to help you understand yourself better and improve your mental health.

Choosing the Right Mental Health Professional

Many people benefit from a combination of approaches. Maybe you’re seeing a psychiatrist for medication management, while also seeing a psychotherapist for weekly support. It is basically having a team of experts all focused on helping you become the best version of yourself.

When considering the difference between psychiatrists, psychologists, and psychotherapists, it is important to reflect on your specific needs.

Choosing the right professional is personal. It’s about finding someone you feel comfortable with, who understands your specific needs, and who can provide the type of support that works best for you.

Don’t be afraid to ask questions, have initial consultations, and find the right fit. Your mental health journey is uniquely yours, and there’s no one-size-fits-all approach.

At the end of the day, whether it’s a psychiatrist, psychologist, or psychotherapist, the goal is the same: to support you in understanding yourself better, developing healthier coping mechanisms, and living a more fulfilling life.

Reach Out for a Free Consultation

At Get Reconnected Psychotherapy Services, we are a team of psychotherapists, intern therapists, and a psychologist, each specializing in specific areas such as ADHD, phobias, infertility, burnout, relationship difficulties, among others. We also collaborate with Psychotherapy Matters where we can consult with psychiatrists on your unique symptoms. Reach out to us for a free 15-minute consultation to find out how we can help.

 

source https://getreconnected.ca/differences-between-psychologists-psychotherapists-psychiatrists/