Winter Blues? Or something More? Understanding Seasonal Affective Disorder
For many people, winter brings comforting thoughts of cozy sweaters, sparkling lights, and hot chocolate. However, for many people, winter feels daunting, dull, and full of slow days with little to no motivation.
If you can relate, and have noticed your mood dipping as the days get shorter, you’re not imagining it. There’s a name for this very real experience: Seasonal Affective Disorder, or SAD. You may have heard this term before, but what is it really? In its most basic form, SAD is a form of depression that tends to arrive when the sunlight disappears and the temperature drops, and it can make the winter months feel heavier than they should.
Let’s talk about what’s actually happening in your brain during winter, and, more importantly, what you can do to feel better.
What exactly is SAD?
Seasonal Affective Disorder is a type of depression that follows a seasonal pattern. Usually symptoms will begin in late fall or early winter and will start to improve as spring returns and the days get longer. SAD isn’t about disliking winter or feeling “blah” because it’s cold outside. It involves very real shifts in mood, energy, sleep, appetite, and motivation that can affect your daily functioning.
Many people brush off these changes as “just winter,” but it’s important to recognize that SAD is a very real and treatable condition, not a character flaw or not being able to “handle” winter.
Signs of SAD
People who are experiencing SAD might notice some of the following signs:
A persistent low mood (or feeling “heavy”)
Sleeping more but feeling less rested
Food cravings, like more carbs or sugary foods
Low energy and increased fatigue
Pulling away from people or wanting to isolate or hibernate
Trouble concentrating or staying motivated
Losing interest in things you normally enjoy
Feeling irritable, hopeless, or unusually stressed
SAD can significantly impact your daily life. It can make everyday tasks feel bigger than they really are: getting out of bed might feel like a mission, your to-do list can feel impossible, your social plans feel draining. You might want to withdraw, even from the people who usually make you feel good.This emotional, physical, and mental slowdown isn't laziness, it’s your brain reacting to a seasonal shift in chemistry.
If these symptoms show up around the same time every year, it’s likely that SAD is playing a role in how you feel and how you behave.
Why Winter Affects your Mood
So we understand what SAD looks like, but why? What’s happening in our brains when SAD takes effect?
1. Less sunlight leads to more brain fog
During winter, reduced sunlight causes your brain to produce more melatonin, which is the hormone that helps you sleep. This means that more darkness leads to more melatonin, which leads to feeling more tired, sluggish, and foggy.
2. Your serotonin levels can drop
Serotonin is a neurotransmitter that helps you regulate your mood, motivation, and overall emotional balance. Less sunlight in the winter means you produce less serotonin, which can lead to a lower mood and increased irritability.
3. Your internal clock gets confused
Your body relies on consistent light cues to regulate sleep, hormones, and energy. Shorter, darker days can disrupt your natural rhythm, leading to inconsistent sleep, which can lead to more mood changes.
The combination of these shifts in our brains is why SAD feels so heavy, and why it’s not just “all in your head.”There are real, scientific explanations for why you may be experiencing SAD.
Good News: There are things we can to do help us combat SAD
The good news is that with the right strategies, we can learn how to mitigate the effects of SAD. Here are some of the most effective ways to combat the effects of SAD:
1. Light therapy
Using a medical-grade lightbox for 20–30 minutes in the morning can help reset your brain’s melatonin and serotonin levels, mimicking the effects of natural sunlight.
2. Movement and daylight exposure
Even short periods of movement, especially outdoors if possible, is a simple way to regulate your hormone levels and improve your mood. Even a 10-minute walk in daylight can make a big impact on mood and energy.
3. Staying connected
Isolation intensifies SAD symptoms. Gentle, low-pressure social contact can help your nervous system stay regulated.
4. Counselling
A therapist can help you understand your seasonal patterns, challenge unhelpful thinking, and create a personalized plan to support your mood through the winter months.
5. Setting small, reasonable goals to help with low motivation
Winter can drain motivation, and SAD often turns even simple tasks into hurdles. That’s where small, realistic, compassionate goals can be helpful
Micro-goals act like small sparks that keep your brain engaged and help you maintain structure, even when energy is low.
Examples of helpful micro-goals:
Open your blinds as soon as you wake up
Make your bed as soon as you get out of it
Step outside once a day, even briefly
Add one genuinely enjoyable activity to your weekly schedule
Reach out to one supportive person
Create a morning routine that feels grounding rather than overwhelming
The goal isn’t perfection, it’s to build momentum. Every small step helps interrupt the winter slump and remind your brain that you’re still in control.
When to reach out for help
If you’ve been feeling unlike yourself for weeks at a time, and if you notice that your energy, motivation, or mood have taken a noticeable dip, it’s okay to seek support. SAD is common, human, and treatable. You don’t need to push through winter alone, and we are here for you! Get Connected
About The Author:
Cassia Tayler, Registered Provisional Psychologist
Cassia enjoys the great outdoors, creativity, the fine arts, music, and working with teens, individuals and couples in identifying barriers to wellness and creating lasting positive change.
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