Around 15% of Canadians are affected by Seasonal Affective Disorder (SAD) through the winter months. January and February are particularly difficult for people when it comes to their mental health and getting by. The persistent cold weather, darker mornings/nights, feeling extra tired from the rush of Christmas and the sense that celebrations are so far away again. It can be difficult to feel upbeat at this time of year.

For some, SAD can begin as early as the fall, as the change in seasons brings the colder, wet weather and shorter days. Leaving for work in the dark and returning in the dark can have a profound effect on people. It is a challenging time and it can feel isolating, while many others seemingly enjoy the cozy opportunities the winter season brings.

If you are struggling through winter, we have put together a list of ways to navigate the seasonal blues which you can use time and time again. Winter can bring some good things, we often just have to look harder to find them.

Organize your space


Organizing and decluttering your home, your desk at work or even helping friends and family organize their space can have a huge impact on mental health. The process feels like a transformation, leaving you fulfilled and accomplished afterwards. Start small and see how far you can get!

Go outdoors during the day

The daylight hours are so short during winter, and humans, like plants, need natural light every day. It makes us feel energized, refreshed and happy! Even if there’s no sunshine, even if it is raining and you would much rather stay indoors; if you are able, get outside. Sit in a chair, walk around the block. Whichever way you want, being outdoors for 5, 15, or even 30 minutes or more a day will help the seasonal blues greatly.

Make plans and fill up the calendar!

Winter, post- Christmas is often a quiet time for most. Hibernating after all the joy and celebrations, winding down after the busiest time of year. While this restful time is needed, sometimes it can feel boring which can lead to seasonal blues creeping up on us. Look online for upcoming events in your local area, or any new movies that are due to be released in the near future. Alternatively, plan a dinner party just because, or take a long weekend somewhere. Having things in the calendar can be a nice distraction from the dark, long nights. 

Buy a sunrise lamp

Sunrise lamps have become increasingly popular over recent years; essentially it is a lamp with a built-in alarm clock that gradually lights up to mimic the sunrise, at the time you set your alarm. The idea being, during the dark months when it is difficult to regulate our body clocks more due to the later sunrises, the sunrise lamps help keep a consistency with our sleeping patterns year round. They have been found to improve mood, wellbeing and quality of sleep.

Journal

Journaling is such a powerful way to navigate through feelings, no matter how big or small. Allowing yourself to just release everything you have been harboring in your brain, onto paper can be very healing. If it helps, write about how you feel during the winter months, set it out on paper in front of you and allow yourself to embrace these feelings. Light a candle, put some calming music on and release the thoughts in your mind

Talk to your family and friends about how you feel

Feeling down or experiencing SAD can be isolating or feel confusing, but it is certainly not embarrassing or shameful. Reaching out to loved ones and telling them how you feel can help more than you may realize! You also may find that other people in your life have been feeling the same way, meaning you can share experiences, exchange tips and ideas of how to combat the feelings you are having, and just be a general pillar of support for one another. The most important thing is to not shut yourself off from help.

Make the most out of the cold weather

The cold nights may not be good for going out, but they present an opportunity for getting cozy! Set the scene with some fairy lights and candles to create a cozy atmosphere. Have the fireplace burning, good food, comfy clothes and blankets with a favorite movie… What more could you ask for?! Make the most out of bundling up and turn your house into a little sanctuary against the elements.

We hope these tips help you navigate seasonal blues in some way! However, if you feel like you are struggling and need professional help to cope with your mental health, please reach out to a doctor or a mental health doctor. You are not alone!