Winter Blues or something more? Understanding Seasonal Affective Disorder (SAD)

Jan 16, 2025

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.” The winter blues is a term used to describe low-level sadness lasting through the winter months. It is not the same as seasonal affective disorder (SAD), but it can still take a toll on your physical and mental health.

Symptoms of winter blues include:

Craving carbohydrates
Sleeping more than usual
Having little motivation

While there is no clinical diagnosis for the winter blues, interventions like exercise, light therapy, motivation techniques, and better sleep hygiene can help. [See below for more]

Seasonal affective disorder (SAD) is a type of depression that significantly affects thoughts, mood, and behavior, and is characterized by a recurrent seasonal pattern. Most often occurring during the winter months, SAD symptoms typically start at the end of fall and carry on until spring.

Symptoms include:

Persistent sadness or a despairing mood lasting most of the day for two weeks or more.
Impaired performance at work, school, or in relationships.
Changes in appetite or weight.
Sleep disturbances.
Loss of interest in hobbies, work, or social activities.
Withdrawal from loved ones.
Feelings of guilt, hopelessness, or low self-esteem.
Fatigue and difficulty concentrating.
Irritability or agitation.

For individuals experiencing these symptoms, especially if they persist or worsen, talk to your doctor. If you are in crisis: 9-8-8 is for anyone who is thinking about suicide, or who is worried about someone they know. Connect to a responder to get help without judgement. Call or text 988.ca toll-free, anytime for support in English or French.

If you are experiencing the winter blues, 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. FYI: The Push Up Challenge is a great way to boost your activity and your mood!

Try to keep a regular sleep schedule: It might feel like your bed is the only one who understands this funk you’re in, but oversleeping 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.

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