October is Mental Health Awareness Month: Take a Moment to Check In with the PHQ-9.

As the days get shorter and sunlight becomes scarce, many of us may start to feel a shift, not only in the seasons but also in our mood and energy levels.  Our mental health can be especially sensitive to these changes as we head into the fall and long winter months. In fact, reduced daylight is associated with worsened mood, sleep disturbances, and higher depressive symptoms (Raza et al., 2024; Bonatto et al., 2024). October 10^th, recognized as World Mental Health Day, is a timely reminder to pause, reflect, and check in with ourselves.

Whether it stems from seasonal changes, the mounting pressures of school or work, the upcoming holiday season, difficult family dynamics, or the weight of personal circumstances, it can feel increasingly difficult to maintain a sense of balance and emotional wellbeing. How do you really know if your mental health is starting to slip or if it’s just been a tough week? How can you tell when the stress and anxiety stop motivating you, and instead start weighing you down? In a world that celebrates hustle culture, productivity, and packed schedules, it can be hard to recognize the moment when “enough” quietly turns into too much.

The good news is that you don’t have to figure it out alone. Tools like the PHQ-9 (Patient Health Questionnaire-9) can help you check in with yourself and recognize when you may be reaching your capacity. Think of it as a simple evidence-based way to pause, reflect, and give yourself permission to recognize when things may feel overwhelming. The PHQ-9 is a brief self-screening tool widely used by healthcare professionals to assess symptoms of depression. It asks how often you’ve experienced symptoms such as low mood, loss of interest in activities, changes in sleep or appetite, and thoughts of self-harm over the past 2 weeks. Each question aligns with the criteria for depression in the DSM-5-TR (Diagnostic and Statistical Manual of Mental Disorders).

Where to Find the PHQ-9?

You can access the PHQ-9 online through trusted Canadian mental health websites:

1. The Centre for Addiction and Mental Health: Patient Health Questionnaire (PHQ-9)

2. eMental Health: Screening Tool – Depression (in Adults) (9-item PHQ-9)

3. Government of B.C. – Patient Health Questionnaire (PHQ-9)

Keep in mind, the PHQ-9 is not a diagnostic test. It is a self-screening tool that can help provide insight into patterns, track your mood over time, and serve as a conversation starter with a mental health professional or a physician.

Help is Always Available

If completing the PHQ-9 has helped you realize that your mental health may need more attention, remember that you don’t have to navigate this alone. Here are credible Canadian mental health resources you can access for support:

1. Talk Suicide Canada (available 24/7)

Call or text 988 for immediate support if you are thinking about suicide or concerned for someone who is.

https://988.ca/

2. Kids Help Phone (available 24/7 for children and youth)

Call 1-800-668-6868 or text CONNECT to 686868

https://kidshelpphone.ca/

3. Hope for Wellness Helpline (For Indigenous Peoples)

Call 1-855-242-3310 or connect via online chat.

https://www.hopeforwellness.ca/

Support can take many forms, depending on what you need and what feels safe and accessible for you. Other options include reaching out to your family doctor, school counsellors, campus supports, employment assistance program (EAP), therapy at a community mental health clinic, or accessing faith or cultural supports.

Other Ways to Support Your Mental Health

1. Get regular sunlight and exercise – A short 15-to 20-minute walks can boost your mood and contribute positively to your overall health.

2. Make sleep a priority – Try to stick to a consistent schedule and resist the urge to scroll through your phone before bedtime.

3. Conduct self-check-ins – Journaling can be an effective tool to notice recurring thoughts, cognitive distortions, or negative thinking patterns.

4. Practice Mindfulness – Pay attention to triggers, stressors, and thought patterns without judgement.

Even if the months ahead may feel a bit darker, there is light in seeking help, talking to someone, and giving yourself grace. Awareness is the first step, support and self-care are the next. This October, let’s use World Mental Health Day as both a reminder and an invitation: check in, prioritize our mental health and wellbeing, and normalize reaching out for help when needed.

References

Bonatto, F. S., Pilz, L. K., Borges, R. B., Xavier, N. B., Tonon, A. C., Amaral, F. G., & Hidalgo, M. P. L. (2024). Daylight exposure and mood in real life: Direct association and mediating role of sleep and routine regularity. The Journal of Biological and Medical Rhythm Research, 41(8), 1128-1141. https://doi.org/10.1080/07420528.2024.2381590

Raza, A., Partonen, T., Hanson, L. M., Asp, M., Engström, E., Westerlund, H., & Halonen, J. I. (2024). Daylight during winters and symptoms of depression and sleep problems: A within-individual analysis. Environment International, 183. https://doi.org/10.1016/j.envint.2023.108413