Harrison: When the seasons shift

It happens every year. The clocks change, the mornings stay dark, and suddenly the whole rhythm of the day feels different. You wake up, but your body hasn’t quite caught up. Everything feels a bit heavier, slower and foggier than it did just a few weeks ago.

There’s a reason for it. With less daylight, our bodies naturally produce more melatonin (sleepiness) and less serotonin (mood and energy). That imbalance alone is enough to throw anyone off. For some in our community, it can trigger Seasonal Affective Disorder — something we see every year as fall shifts into winter.

The good news is that small adjustments can help your body recalibrate.

Getting outside early, yes, even when it’s grey, helps signal your brain the day has begun. Light is powerful. If mornings are especially tough, consider using a SAD lamp or “Happy Light.” These lights mimic natural daylight and can help regulate your internal clock during the darker months. Ten to 20 minutes in the morning can make a noticeable difference.

Keeping your evenings calm and consistent also matters. Dim the lights as the day winds down and try to stick to a regular sleep schedule. Your body likes routine, especially when daylight is scarce.

Movement helps too. Nothing fancy, just a bit of walking, stretching or gentle activity to get your blood moving. It gives serotonin a boost and breaks the cycle of sluggishness.

And food plays its part. Keep meals balanced, protein, whole grains, hydration, and you’ll feel more grounded through the day.

Mostly, be gentle with yourself. Your body is responding to real physiological changes, not personal failure. Build simple anchors into your day: a quiet morning moment; a midday walk; a conversation with a neighbour. These small habits steady you.

And if the heaviness isn’t lifting, it’s absolutely okay to reach out for support.

As winter settles in, remember, staying connected matters. Check on each other. Share a coffee; invite someone for a walk; or send a quick message. West Carleton does winter best when we do it together.

Christine Harrison is a registered psychotherapist, founder and clinical director of Focus Forward Therapy Group, and a dedicated community leader with more than 15 years of experience serving West Carleton. She previously held a leadership role in mental health programming at the Western Ottawa Community Resource Centre (WOCRC) and currently serves as a director with Carp Health Access, where she works to bridge clinical care with grassroots support. Through her work, Christine has championed accessible, evidence-based therapy and advocated for holistic wellness across rural communities. A committed volunteer, healthcare innovator, and proud mom of three, Christine is passionate about building stronger, more resilient communities through collaboration, compassion, and forward-thinking care.

To read all Christine Harrison’s columns, click here.