As we enter more of the colder winter months, we want to take a moment to acknowledge Seasonal Affective Disorder (SAD). Seasonal Affective Disorder (SAD) is a type of depression that follows a predictable seasonal pattern — it tends to begin and end at about the same time each year, most often starting in the fall or winter when daylight hours get shorter and usually improving in spring and summer. People with SAD experience the typical symptoms of depression (like low mood, low energy, and loss of interest in activities) that recur annually rather than just occasional “winter blues.” SAD by CAMH
Tip: Vitamin D is important this time of year as we don’t get as much sunshine. Did you know if you’re lacking certain vitamins and minerals it can make the side effects and feelings more intense? Make sure you support what your body needs, you can ask your doctor for some blood work or go by how you may be feeling. Vitamin D & B12 are great for energy, anxious feelings and positive mood and magnesium helps with tension, stress digestion and all of these can help with sleep when taken regularly.
Canadian organizations such as the Canadian Mental Health Association (CMHA) and CAMH note that reduced sunlight can impact mood, energy levels, sleep, and motivation. If you or someone you care about feels this shift, you are not alone.
Why Staying Connected Matters
Canadian mental health organizations consistently emphasize the importance of avoiding isolation during the winter months.
Staying socially connected is one of the strongest protective factors for mental well-being.
Simple ways to stay connected include:
- Scheduling tea or coffee with a friend
- Planning a short daylight walk with someone you trust
- Setting up regular check-ins (phone call, text, or visit)
- Booking an activity in advance so you have something to look forward to
You may also consider treating yourself to a small joy, such as:
- A favourite snack
- A new book
- Fresh flowers
- A cozy night planned just for yourself
- These small acts can help interrupt the cycle of withdrawal that SAD can create.
Know Your Triggers
CMHA and CAMH encourage recognizing personal triggers so symptoms can be addressed early.
Common triggers may include:
- Spending too much time indoors
- Lack of sunlight
- Overscheduling or burnout
- Excessive screen time or doom-scrolling
- Being alone for long periods
- Ways to manage these triggers:
- Get outside during daylight hours when possible
- Move your body gently each day
- Set boundaries around your time and energy
- Create a “winter wellness plan” filled with supportive activities
Plan Enjoyable Activities
The University of British Columbia highlights the mental health benefits of intentionally planning pleasant activities during winter.
Ideas to look forward to:
- A weekly tea date
- Trying a new winter recipe
- A small self-care treat
- A class, hobby, or creative activity
- A walk through a favourite neighborhood
- Booking a wellness or massage appointment
- Booking ahead helps you to have something to look forward to
- Book a trip big or small
- Try sitting by a window to make sure you’re getting enough light, you can even look into getting a “happy light” to make sure your body feels more awake as the days are darker and shorter
- Crying can be good because it helps people express and process emotions, reduce stress and releases the “feel good” chemicals in our bodies, all of which are recognized as important parts of positive mental health and emotional well-being
Planning ahead gives your mood something positive to anticipate.
Remember: The Light Is Returning
The winter solstice (around December 21) marks the shortest day of the year. From that point forward, each day becomes a little brighter—an important reminder of hope during darker months.
Check In on Others
Organizations such as CMHA and the Canadian Red Cross encourage checking in on those who may be more vulnerable during winter, including older adults and individuals who live alone.
Ways to reach out:
- Call or message an elderly neighbor or family member
- Invite someone for a short walk or tea
- Offer help with errands
- Simply ask, “How are you doing today?”
- Listen without judgment
You might also consider relaxation or therapeutic treatments that help support the vagus nerve and activate the parasympathetic nervous system, promoting rest and calm.
A small effort can make a meaningful difference—sometimes even save a life.
When to Seek Support
If you or someone you know is struggling, support is available. Consider reaching out to:
- A family doctor or nurse practitioner
- A registered mental health professional
- Your local CMHA branch
- A crisis line in your province or territory
Seeking help is a strong and healthy step forward.