A few weeks ago, I found myself putting on my pajamas before dinner, daydreaming about crawling into bed with a cup of tea and a good book—only to realize it was barely 5 p.m.! My inner hibernating self was clearly preparing for its seasonal debut. This familiar drop in energy, craving for carbs, and overall lethargic slump marks the return of what many of us know all too well—the dreaded winter blues.
Why the Winter Blues Hit So Hard
Canadians are particularly vulnerable because of our long winters and limited sunlight. But even without a formal diagnosis of SAD, many of us—adults, teens, and even children—notice a seasonal drop in mood and motivation.
Every fall in my counselling practice, I hear the same concerns:
“That familiar drop in mood is starting again.”
“I hope I don’t feel like I did last winter.”
“I’m worried it’s coming back.”
When you leave for work or school in the dark and return home after sunset, it’s no wonder our energy dips. Our biological rhythms, hormones, and neurotransmitters are all influenced by light exposure—and the lack of it can take a toll.
Winter Blues Warning Signs
Recognizing the signs early can help you take proactive steps. You might notice:
- Sleeping more but still feeling tired
- Low motivation and energy
- A desire to hibernate once it’s dark
- Loss of interest in socializing or hobbies
- Craving sugar, carbs, and comfort foods
- Feeling “lazy” or unproductive
- Shopping or spending impulsively for a quick dopamine boost
- Increased screen time, snacking, or substance use
(Confession Time: Last winter, I went overboard buying LED fairy lights for my garden, during a winter slump— spending countless hours envisioning a “magical gnome garden” project for the spring. Although harmless, it was not great for my budget or Calgary’s light pollution!)
When everyday tasks start to feel like heavy lifting, it’s time to take action.
Practical Strategies for Combating the Seasonal Slump
Here are some simple, effective ways to lift your spirits and protect your mental health this winter:
1. Schedule things to look forward to
Plan small, enjoyable activities throughout the season—coffee with a friend, a cozy movie night, or a weekend getaway. Having something to anticipate can brighten your outlook.
2. Bring back summer vibes
Put on your favorite summer playlist and don’t hesitate to dance around your living room. Movement and music are powerful mood boosters.
3. Stay active
Exercise releases endorphins and helps regulate sleep and appetite. Whether it’s the gym, yoga, or a home workout (I love MadFit on YouTube), just moving your body makes a difference.
4. Get your Vitamin D
Consider a vitamin D supplement, especially in Canada where sunlight is scarce. Light exposure affects serotonin and melatonin—key chemicals that influence mood and sleep.
5. Lean into the season
Instead of resisting winter, find joy in it. Bake cookies, craft ornaments, or decorate your home. Research shows decorating for the holidays can actually boost your mood!
6. Light up your space
Add fairy lights, candles, or a SAD light to your morning routine. Exposure to natural or artificial bright light—especially within an hour of waking—can help regulate your mood.
7. Set boundaries with screens
Avoid screens at least an hour before bed to support natural melatonin production and quality sleep.
8. Find healthy dopamine boosts
Do things that bring small moments of joy: watch a feel-good show, try a new recipe, learn something new, or play a game. These activities engage your brain and lift your mood without overstimulation.
9. Wear colour!
Don’t underestimate the psychology of colour. Bright clothing can elevate your mood, increase dopamine, and spark feelings of happiness and energy. Blues and greens, meanwhile, can promote calm and relaxation.
(My latest trick: I’ve been doing hot yoga recently and drying off with a small hand towel, to pretend I’m in a beach yoga studio in Bali—mind over matter!)
10. Ask for help!
If you are struggling, know that you don’t have to do it along. Talk to a trusted friend, or professional about your symptoms. It takes courage to ask for help.
Understanding Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the darker, colder months of the year. Approximately 15% of Canadians will experience at least a mild case of SAD in their lifetime, while 2–3% report more serious symptoms. Those with a family history of depression may also be at higher risk. If your symptoms are severe, consistent and persistent, reach out to your family doctor for an assessment.
For more information on SAD:
Canadian Mental Health Association – Seasonal Affective Disorder (BC Branch)
Final thoughts
This winter doesn’t have to mean months of low energy, gloom and unhealthy coping strategies. With a little awareness, structure, and creativity, you can navigate the season with more resilience and self-compassion.
You’ve got this!
xx Tasha
Clinical Director, Author, Speaker & Psychologist
