Dealing with the Winter Blues: A Guide to Thriving Through Canadian Winters

Adjusting to Canada’s long, dark winters can be a challenge, particularly for newcomers from warmer climates. If you’re experiencing feelings of sadness, lethargy, or depression during the winter months, you’re not alone. 

This guide will help you understand and manage the winter blues, also known as seasonal depression, while providing actionable strategies for staying healthy and positive through the season.

Understanding the Winter Blues and Seasonal Depression

It’s helpful to know where these feelings are coming from, especially if they happened to catch you off guard this season.

The winter blues—formally referred to as Seasonal Affective Disorder (SAD)—is a type of depression triggered by seasonal changes. According to the Canadian Mental Health Association, approximately 15% of Canadians experience mild forms of SAD, while 2–3% face more severe symptoms.

What Causes Seasonal Depression?

In a nutshell, it’s the decreasing amount of sunlight that triggers seasonal depression. However, other factors like reduced social outings and cold weather can also contribute to the low feeling.

The Centre for Addiction and Mental Health (CAMH), explains that reduced sunlight during Canadian winters disrupts circadian rhythms and lowers serotonin levels, leading to symptoms such as:

• Persistent feelings of sadness
• Changes in sleep patterns
• Low energy levels
• Difficulty concentrating
• Changes in appetite
• Social withdrawal

Effective Strategies for Dealing With Seasonal Affective Disorder

Luckily, since Seasonal Affective Disorder is well-researched, there are a few effective strategies and tactics to help you deal with it. 

However, it’s important to keep in mind that you may need additional support–if you are struggling to handle your seasonal depression, do not hesitate to contact a therapist or an emergency hot line.

Light Therapy

Light therapy is one of the most effective treatments for SAD. With reduced hours of daylight, you can use a light therapy lamp to fill in the gaps and help your circadian rhythm remain more on track. 

• Look for lamps labeled 10,000 lux, UV-free, and with adjustable brightness settings.
• Use the lamp while reading, eating breakfast, or working to make it part of your daily routine.

Embrace Winter Activities

Another element of seasonal depression may be the season itself. Getting outside and getting social may be harder during the winter, which is why it can help to find a winter-specific activity that you enjoy. Getting outdoors is always good for mental health, so you may want to explore fun reasons to do so, such as:

• Ice skating at local rinks or ponds.
• Snowshoeing or cross-country skiing on trails.
• Tobogganing with friends or family.
• Exploring winter markets

These activities can help improve your mood, and also create positive associations with the season in general.

Maintain Social Connections

Isolation worsens the effects of seasonal depression. Combat loneliness by actively searching for events, whether virtual or in-person. Explore winter programming at community centers or local cultural organizations for free and low-cost opportunities.

An easy way to maintain or increase your social connections during winter is to look for opportunities in your existing communities: if you work in an office, go to a gym, or bring your kids to school–inquire about events and opportunities to meet new people!

Supplement with Vitamin D

Low sunlight exposure during winter months often results in Vitamin D deficiency, which can further increase the symptoms of seasonal depression or SAD. Vitamin D supplements are easily accessible at pharmacies and grocery stores to add to your winter routine, or you can aim to consume more foods that are naturally high in Vitamin D.

Creating a Winter Wellness Routine

By combining these tips, you can put together a winter routine that helps you combat the winter blues and mitigate the symptoms.

Use the winter season to challenge yourself and stick to a routine including:

• Regular sleep schedules to regulate your circadian rhythm.
• Getting outside as much as possible during daylight hours, even for short walks.
• Exercising regularly.
• Eating a balanced diet with mood-boosting nutrients like omega-3s, complex carbohydrates, and Vitamin D.

Accessing Mental Health Support

If your symptoms persist or worsen, professional support can make a significant difference. 

If you experience severe or persistent symptoms, don’t hesitate to consult a healthcare provider. Signs that you may need professional assistance include an inability to perform daily tasks, persistent feelings of hopelessness, thoughts of self-harm, or significant changes in sleep or appetite.

Canada offers a variety of mental health resources that you can explore or reach out to:

• Kids Help Phone: Provides 24/7 support for children, teens, and young adults. Offers texting, phone, and live chat services.
• Talk Suicide Canada (988): Provides crisis support for individuals struggling with suicidal thoughts or emotional distress.
• Canadian Mental Health Association (CMHA): Offers various programs and counseling services.

You can also ask your doctor for support or referral to a specialist, or explore workplace support options that are available in many organizations.

Preventive Measures for Future Winters

One of the most difficult aspects of seasonal depression is that it can surprise you. If you’re experiencing the winter blues for the first time, you can already start by preparing for next winter. 

Make a note in your calendar to start mentally preparing ahead of the winter season. You can do this by:

• Schedule a few social activities to look forward to in the winter.
• Invest in additional lightning to support your circadian rhythm & start using it in late fall.
• Explore an indoor hobby that could help you stay engaged, even if you’re at home.
• Establish a winter exercise routine early.
• Join local winter sports clubs or community programs.
• Let someone know that you might need extra support.

Conclusion

While seasonal depression can be challenging, the right strategies can help you manage its effects and even enjoy the colder months. By incorporating light therapy, staying active, and maintaining social connections, you can turn winter into a season of growth and resilience.

For additional support, explore mental health resources available in your community and start building a wellness routine today. With preparation and the right mindset, every winter can be a little brighter.