Do you look forward to the coziness of colder months, or do you find yourself contemplating hibernation until spring? About 15 percent of Canadians experience variations of the winter blues, and seasonal affective disorder (SAD) affects two to three percent, especially women and younger people.
For some, adjusting to rain, snow, and darkness is a matter of reframing their mindset. But beyond mindset shifts, there are ways to ease the seasonal journey.
Shades of (winter) blues
Winter blues are milder than SAD, a depressive mood disorder linked to seasonal changes. SAD usually occurs in fall or winter but can also happen in spring or summer.
The blues may cause slight sadness, less motivation, and a desire to curl up with comfort foods. SAD, however, can be more severe—interfering with routines, social withdrawal, loneliness, irritability, weight gain, and disrupted sleep.
Light levels matter
Less sunlight affects serotonin, a mood-regulating neurotransmitter. Reduced light increases melatonin, making us sleepier. Low vitamin D levels, common in winter, are also linked to lower moods.
Some find relief with light therapy—using bright light sources far stronger than regular indoor lighting.
Plan for darker days
Balancing hibernation and activity is key. Schedule regular social events like dinners or movie nights, and aim for daily walks. Talking about feelings can help; cognitive behavioral therapy is often as effective as light therapy.
Setting up for sleep
Too little sleep harms mood, but oversleeping can also be problematic. Maintaining consistent bedtimes and wake times, aiming for seven to nine hours, supports mood. Routine sleep patterns maximize mood-boosting benefits.
Eat to support your body (and theirs, too)
Regular mealtimes help regulate your circadian rhythms and improve mood. Feed your gut bacteria with fiber, protein, healthy fats, and unrefined carbs—they boost serotonin and support mental health.
Taking care of ourselves during cold months doesn’t mean avoiding a “down” day. Observe, breathe deeply, and allow yourself slow, restful days. Balance is everything.
By Daniela Ginta
