We discussed mental health over the fall and holiday season with Dr. Pascale Brodeur, a psychologist specializing in cognitive-behavioral therapy with adults and adolescents. Dr. Brodeur has been running and canicross for several years.
How to maintain good mental health during fall and winter?
I would like to point out that in the private practice of several psychologists, more than half of the clients do not have a mental disorder (anxiety, mood, personality, bipolar, obsessive-compulsive, etc.) but consult for obtain support and advice for occasional or non-severe difficulties. I therefore practice psychotherapy, but also offer support and advice for the problems of everyday life.
About half of my clients tell me that fall is more difficult in terms of mood (depressed or irrAbout half of my clients tell me that fall is more difficult in terms of mood ( depression or irritability, negativity, decreased motivation, pleasure, concentration, increased anxiety and fatigue, hypersomnia) First of all, for biological reasons. brain and this increase would have the consequences of decreasing the level of serotonin (a neurotransmitter), which influences mood and / or anxiety.There are also behavioral and social factors linked to these seasons that can affect us. To counter the late fall mood drop, a good trick is to continue going outside during the day, at least 15-20 minutes. It helps to reduce the overproduction of melatonin caused by the lack of sunshine. can also use light therapy, a tool l effective in the arsenal of which can help regulate mood.
It's common in the fall to be less motivated to move, but it's very important to find a balance. It is not necessary to maintain the same volume of sports as during the summer, but we must not fall into behavioral inactivation. Indeed, it can harm all the spheres of mood mentioned above.
How to find your own balance? By trial and error to find the dose of exercise that suits us.
If I run 4 times a week in the summer, would 2-3 runs a week in the fall and winter be adequate?
I also invite you to pay attention to your perspective: Finding activities that allow us to appreciate fall and winter makes us more positive and motivated about these seasons, and less socially isolated.
In addition to the fall, the pandemic is still here and stretching. It causes stress to many people. Is it harmful to suffer this stress for such a long time?
Long-term stress, even if it's small and we forget about it, wears down our mood and energy. If you want to learn more about this subject, listen to this podcast by Sonia Lupien, on the Sans Filtre podcast. The pandemic has not affected everyone in the same way, it depends on people's personalities and their lifestyles. This has been devastating for many outgoing people, for example, for people who thrive on social connections. It also affected young people more significantly than those aged 35-40 and over. On the opposite side of the spectrum of reactions to the pandemic, other clients told me they felt good about this situation, finding a lot of benefits from the pandemic. Many of my clients have been able to build a lifestyle that suits them more socially, professionally and in terms of activities.
Are there people who don't like Christmas? Does it stress people out?
There are more than you think but it tends to be taboo. When we don't like Christmas, we tend not to say it so as not to hurt. I don't have any research data on Christmas appreciation. In my opinion, at least a quarter of my clients do not appreciate the marathon of dinners, visits and "brushes" associated with the holiday season. There are also some for whom it affects their mental health.
The solution is the famous phrase which is much easier said than done: “Respect yourself”. It is important to find a balance between our needs and our values. At Christmas, we ideally take time to do what we love AND to see people who are important to us, even if we would prefer to spend the evening quiet at home.
When we overload ourselves and see too many people, we can become more irritable and it can make certain topics of conversation become very thorny. Especially with fatigue, a drink in the nose and emotional family burdens.
If it's important for you to see your loved ones, yes. If you don't feel like seeing certain people and your loved ones don't understand, tell them that under other circumstances it would be nice to see them, but under these circumstances you need time to you / to do your activities, etc.
It's important to start from the idea that everyone is different. When it comes to the holidays, it's especially important to understand that each person has different needs and different reactions. There is no recipe that applies to everyone to have a great holiday.
Returning to work, does it stress people out?
I will answer the same thing: it depends on the people. There are people who are in a hurry and who thrive on "small talk" at the office and who need to work in direct contact with their colleagues, while for others, the ideal would be to show up only once. times per week. There really is everything.
As an employer, what would be a way to accommodate all of its employees?
I don't know if it's realistic for employers, but in an ideal world, the employee could choose how often he or she is in the office, within a certain framework. It will be interesting to see how employers will adapt to the demands of their employees. Giving the employee leeway could be relevant.
Are the offices going to fill up with people who are outgoing every day? It will also be interesting to follow the perception of the leaders if the employees have the choice. Will those present at work be perceived as more motivated?
I hope employers listen to this podcast, because just because someone chooses to work from home doesn't mean they're less motivated. There are certainly several organizational psychologists who have looked into this.
The main message is to adapt to each person, while keeping a minimal presence and reporting framework. It is necessary to avoid the absence of framework but also the excess of control.
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