Coping with the Winter Blues

Jan 10, 2024

If you’re feeling like your mood drops with the temperature, you’re not the only one.

Fifteen per cent of Canadians reportedly experience a wave of low emotions that come with these cold, dark days, called “the winter blues.”

If you’re experiencing the winter blues, you might feel the need to sleep a bit longer, indulge more often in comfort food, and spend more time with streaming or on your phone than with your friends and family.

You may have heard people referring to this as seasonal affective disorder (SAD), but the winter blues and SAD are two different things.

What is Seasonal Affective Disorder [SAD]?

Seasonal Affective disorder, or SAD, is a kind of depression that appears at certain times of the year. It usually begins in the fall when the days get shorter and lasts through the winter. SAD doesn’t only happen in the colder months though. About 2 to 3% of Canadians will experience Seasonal Affective Disorder [SAD] in their lifetime.

Could I have SAD?

I feel like sleeping all the time, or I’m having trouble getting a good night’s sleep
I’m tired all the time, it makes it hard for me to carry out daily tasks
My appetite has changed, particularly more cravings for sugary and starchy foods
I’m gaining weight
I feel sad, guilty and down on myself
I feel hopeless
I’m irritable
I’m avoiding people or activities I used to enjoy
I feel tense and stressed
I’ve lost interest in sex and other physical contact

If some of these feelings seem to happen each year, have a real impact on your life, and improve during certain seasons, talk to your doctor.

Here are some ways you can improve or maintain your mood this winter:

Let the light in

Get outside during the day if you can, keep your curtains open, and when indoors, spend as much time as you can near the windows. Even if it’s cloudy, getting some daylight can help boost your mood.

Get physical

Even though hitting the gym might be the last thing you feel like doing, physical activity is always a great tool to help you manage your mental health. Start small and try a lunchtime walk around the block.

Try to keep a normal sleep schedule

It might feel like your bed is the only one who understands this funk you’re in but over-sleeping can actually worsen the symptoms of the winter blues.

Give yourself a pat on the back – you’re doing great.

Battling low moods is no easy feat, and it’s important to be kind to yourself. You’re stronger than you think! Remember to have regular check-ins with yourself, and to spend that extra time on self-care if you need to.

NOTE: This article is for informational purposes only and should not be used in place of professional advice.

If you are experiencing suicidal thoughts or need immediate help, please call 988.

[1] Levitt, A.J., Boyle, M.H., Joffe, R.T., & Baumal, Z. 2000. Estimated prevalence of the seasonal subtype of major depression in a Canadian community sample. Canadian Journal of Psychiatry, 45(7), 650-654.

[2] Magnusson, Andres, and Diane Boivin. “Seasonal affective disorder: an overview.” Chronobiology international 20, no. 2 (2003): 189-207.