Navigating Winter with Wellness: Tips for a Brighter Season
Understanding the Winter Blues
While the holiday season may bring twinkling lights and hot cocoa, the colder months can sometimes leave us feeling less than merry. Have you been feeling down since the days have gotten shorter? If so, you’re not alone.
The "winter blues" refer to a wave of low emotions brought on by cold, dark days. While common and relatively mild, the winter blues are distinct from Seasonal Affective Disorder (SAD), a medical condition that involves recurring depression during fall and winter. According to Statistics Canada, about 15% of Canadians experience winter blues, while 2-3% experience SAD.
For many, the emotional dip occurs during or after the holiday season, such as Christmas or New Year’s, while others feel down throughout the colder, darker months due to reduced natural sunlight. What can we do to combat these effects and reclaim our sense of joy?
Recognizing the Difference: Winter Blues vs. SAD
Winter Blues: A temporary, mild mood dip often tied to darker, colder days.
Seasonal Affective Disorder (SAD): A more severe condition that can disrupt daily functioning. Symptoms may include persistent low mood, fatigue, difficulty concentrating, changes in sleep and appetite, and a loss of interest in usual activities. Treatment often involves light therapy, counselling, medication, or a combination of these approaches, depending on individual needs.
If you’re unsure whether you’re dealing with SAD or another condition, a healthcare professional can help.
Practical Strategies to Boost Your Mood This Winter
1. Let the Light Shine
Spend time outdoors during the day, even on overcast days. Natural light boosts serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Higher serotonin levels are linked to improved well-being and can help combat depression and anxiety. Exposure to natural light also supports your circadian rhythm, improving sleep quality and energy levels. Outdoor light is stronger than indoor lighting, reducing fatigue and enhancing emotional balance.
If you’re indoors, sit near windows, open your blinds, or consider using a light therapy lamp—a proven treatment for SAD that mimics natural sunlight.
2. Create a Cozy Environment
Transform your space with seasonal decorations to lift your spirits. Cozy blankets, twinkling lights, festive wreaths, and wintery scents can create an inviting atmosphere that helps you embrace the season.
3. Stay Active
Exercise boosts mental health by increasing dopamine and serotonin, which help regulate mood and promote better sleep.
Whether it’s hitting the gym, taking a brisk walk, or trying a fitness class, moving your body can combat winter sluggishness.
4. Prioritize Sleep
Both oversleeping and undersleeping can negatively affect your mood. Oversleeping can leave you feeling groggy and sluggish, while not getting enough sleep can lead to irritability and heightened emotional stress. Aim for 7-9 hours of sleep per night to support optimal mood. Establish a healthy bedtime routine:
Put away screens an hour before bed.
Journal your thoughts or read a book.
Try relaxing with calming teas like chamomile or spritz a lavender spray on your pillow or sheets before bed to create a soothing atmosphere.
5. Stay Connected
Social connections brighten dark days. Spend time with loved ones, visit a drop-in skating rink, go for a walk with a coworker, try a new café, or volunteer. This time of year, offers many opportunities to give back, such as participating in toy drives, serving meals at shelters, or supporting local charities. Volunteering not only helps those in need but also fosters a sense of community and purpose, lifting your spirits during the colder months.
Engaging in enjoyable activities can improve your overall outlook.
6. Declutter and Donate
Refresh your environment by decluttering. Donate unused items to those in need.
Creating an organized space can clear your mind while contributing to your community, bringing a sense of fulfillment.
7. Explore New Hobbies
Limit screen time and engage in hands-on activities like knitting, woodworking, cooking, or playing a musical instrument.
These hobbies keep you focused, present, and productive.
8. Focus on Nutrition and Energy
Try cooking a hearty recipe or preparing nourishing meals that are rich in vitamins, minerals, and healthy fats. Not only does cooking indoors give you a cozy activity to enjoy, but warm, satisfying meals can combat the winter blues. Consider recipes that include foods like leafy greens, whole grains, and lean proteins to support both your body and mind.
What's your go-to comfort meal during the colder months? For me, nothing compares to a spicy Trinidadian chicken soup. It's a perfect blend of warmth and heat, packed with flavours that soothe the soul. Think about your own culture—what dish brings you that same sense of comfort, with flavours that heal and restore?
Incorporate energizing habits: hydrate with water or herbal teas, snack on fresh fruits like berries, and take power naps under 20 minutes.
Aromatherapy scents like lemon or rosemary can boost alertness.
Laughter is healing—it reduces stress, improves mood, and can re-energize you. Watch a funny movie or share a laugh with friends to boost your spirits.
9. Practice Self-Compassion
Battling low moods isn’t easy—give yourself grace.
Daily gratitude exercises, meditation, or simply reflecting on what’s going well can foster positivity and resilience.
Try Cognitive Behavioural Therapy (CBT)
If you’re feeling stuck or overwhelmed, ask a professional about CBT. CBT is highly effective for managing SAD and winter blues, helping reframe negative thought patterns into constructive ones and encouraging mood-boosting behaviours. As a therapist, I recommend CBT because it empowers clients to challenge self-defeating thoughts, develop balanced perspectives, and practice practical strategies to regain control and improve their well-being.
When to Seek Help
If feelings of sadness or overwhelm persist, reach out to a professional. Consider mental health resources or therapy, and don't forget to check in with yourself about your physical health as well—have you seen your doctor or visited the dentist recently? Keeping up with health appointments is an important part of overall well-being. At wellbe, our practitioners offer a range of services—from physiotherapy to counselling—with personalized treatment plans tailored to your needs.
If you’re in crisis or need help with housing, financial support, or healthcare, 211 Ontario can connect you to services within your area. Dial or text 2-11 for assistance.
Shorter days don’t have to mean darker moods. From seeking light to staying active and connected, small changes can make a big difference. Be kind to yourself, and remember, brighter days are ahead.
This post was written by wellbe’s registered social worker and psychotherapist Samantha Reid. If you or your family are in need of support, you can book an in-person or virtual visit with our social workers here.