As the days get shorter and the chill of winter settles in, many of us start to feel a bit…off. The excitement and business of the holidays are behind us, the new year resolutions are going stale and suddenly, we’re left facing long, dark evenings, cold morning. All this transition to the Canadian winter may leave you with a sense of fatigue blanketing you that you’re struggling to shake. We all know it’s no easy thing to get up and out of the house when it’s minus 18 with wind chill. The cold weather takes energy that many days it’s tough to find. So, if you’re finding yourself feeling a little more sluggish or down lately, you’re not alone. You may be experiencing what’s known as the winter blues.
What Are the Winter Blues?
The winter blues are typically a mild form of seasonal affective disorder (SAD), a type of depression that occurs at certain times of the year, usually during the fall and winter months. While SAD can be more severe, the winter blues are often less intense but can still make it hard to feel your usual self.
Common symptoms of the winter blues can include:
- Low energy or fatigue
- Difficulty concentrating
- Mood swings, including irritability or sadness
- Changes in appetite (often cravings for comfort foods or carbohydrates)
- Difficulty sleeping, or oversleeping
- Social withdrawal or lack of motivation
While the exact cause is still not fully understood, it’s believed that less sunlight during the winter months can disrupt our internal clock (circadian rhythm), reduce serotonin levels, and interfere with the production of vitamin D, all of which can affect mood.
Why Do We Get the Winter Blues?
Our bodies are naturally attuned to the rhythms of daylight and night, so when daylight hours shrink, it can throw us off balance. A lack of sunlight can also lead to a decrease in serotonin, the neurotransmitter responsible for regulating mood. For those who already struggle with depression or anxiety, these seasonal changes can make existing mental health issues feel worse.
In addition, the cold and gray weather may encourage us to stay indoors more often, leading to less physical activity and less exposure to natural light—both of which are important for maintaining a healthy mood.
How to Manage and Beat the Winter Blues
If you’re feeling a bit more down than usual this season, there are plenty of strategies that can help lift your spirits. Here are a few ideas for how to fight back against the winter blues:
1. Get Outside, Even When It’s Cold
Even though it may be tempting to stay indoors wrapped up in a blanket, try to spend some time outside each day. Even a short walk can help your body get some much-needed sunlight, boost serotonin levels, and give you a fresh perspective.
If you’re in a particularly gray or cold area, consider light therapy. Special lamps that mimic sunlight can help improve mood and energy levels by tricking your brain into thinking it’s getting more exposure to the sun.
2. Stay Active
Exercise can be an incredible antidote to seasonal sadness. Even though it might feel harder to get moving in the winter, regular physical activity releases endorphins, which can help boost your mood. Whether it’s a yoga session, a brisk walk, or an online workout class, find something that gets your body moving.
3. Eat Nutritious Foods
The winter months can trigger cravings for comfort foods, especially those high in carbs and sugars. While it’s okay to indulge occasionally, try to keep a balanced diet with plenty of fruits, vegetables, and foods rich in omega-3 fatty acids, such as fish or walnuts, which can help support brain function and mood regulation.
In addition, consider getting your vitamin D levels checked. During winter, many people experience a deficiency in this important vitamin, which can contribute to feelings of sadness and fatigue. Talk to your doctor about whether supplements might be a good idea.
4. Create a Cozy Environment
One of the best things about winter is the chance to make your living space cozy. Create a warm, inviting atmosphere at home by using soft blankets, candles, and warm lighting. This can help lift your mood and make the colder months feel more manageable.
5. Socialize (Even When You Don’t Feel Like It)
When you’re feeling down, the last thing you might want to do is spend time with others. However, socializing—even in small doses—can help combat feelings of isolation. If going out feels like too much, try connecting with loved ones via text, video calls, or even just a phone chat. Social support is key to boosting your emotional well-being.
6. Practice Mindfulness or Meditation
Sometimes, the best way to combat the winter blues is by focusing on your mental state. Practicing mindfulness or meditation can help reduce stress, improve concentration, and regulate your mood. Just a few minutes a day can make a big difference in how you feel.
7. Embrace Hobbies You Love
Winter can feel like the perfect time to start a new hobby or rekindle an old one. Whether it’s reading, crafting, cooking, or learning something new, having a creative outlet can help keep your mind engaged and distracted from negative thoughts.
Embracing the Challenge
Winter can bring some beautiful moments. There is beauty to appreciate in the glistening snow, the warm movie nights when you are tucked in relaxing, games nights with friends, weekend skating or park walks… And it can also bring its challenges. The winter blues are common, but they don’t have to keep you down. By focusing on self-care, staying active, and seeking light (in more ways than one), you can make it through the season feeling more balanced and less burdened by the cold weather. Bundle up, get outside when you can, and connect with others as much as possible.
Stay warm, stay positive, and remember—spring is just around the corner.
When to Seek Help
If your symptoms feel overwhelming or if they persist for a long period of time, it’s important to reach out to a healthcare professional. The winter blues may be mild, but if they’re affecting your quality of life or you’re having difficulty managing your emotions, professional support can be incredibly helpful.
Therapy, lifestyle changes, and even medication may be necessary in some cases to help you get back on track. The team at Transforming Tides Counselling offers a free 20 minute phone consultation to discuss your needs and answer your questions about counselling with us. It’s important to feel comfortable with your therapist. Let’s find out if we’re a good fit. Book your free phone consultation here.
