As winter approaches and daylight saving time has ended, many people are bracing themselves for shorter days, colder weather and what’s often dismissed as the “winter blues.” But these seasonal shifts are more than a passing inconvenience, and can disrupt people’s energy, moods and daily routines.
Seasonal affective disorder (SAD) is a condition that heightens depressive symptoms during the fall and winter months, while the “winter blues” refers to a milder, temporary dip in mood.
In Canada, about 15 per cent of the population experience the winter blues, while two to six per cent experience SAD. Although the exact cause of SAD remains unclear, it’s thought to be linked to reduced exposure to natural light during the fall and winter, which can disrupt our circadian rhythm.
Lower light levels affect brain chemistry by reducing serotonin – a neurotransmitter that regulates mood, sleep and appetite – while keeping melatonin elevated during daylight hours, leading to sleepiness and fatigue.
The good news is that with intention and evidence-based practices, winter can become a season of meaning, connection and even joy.
Make time a friend, not an enemy: Winter can make people feel sluggish and unmotivated, and building small but intentional routines can help. Research in behavioural psychology shows that structured activities, even simple ones, can boost motivation. Try scheduling weekly rituals like coffee with a friend, a library visit or a favourite TV show to function as anchors when energy dips. Treat your own time with the same care you give others.
Structured social routines are elements of cognitive behavioural therapy, a type of intervention used for those experiencing SAD and winter blues, which have been shown to prevent a depression relapse.
Remember to go outside: When the temperature drops, it’s tempting to stay indoors. But even brief time outside in the cold offers real benefits.
Exposure to natural light, even on overcast days, helps regulate circadian rhythms, improves sleep and stabilises mood. Aim to go outside for at least 10 minutes a day: a brisk walk, skating or simply standing outside can lift heaviness.
Try to reframe snow as an invitation rather than an obstacle. Activities can range from winter picnics, pine cone scavenger hunts or snow painting to more contemplative pursuits like birdwatching, photography or snow-shoeing. For adrenaline seekers, winter sports like snowboarding can also provide a thrill.
Cultivate moments of joy: Joy is often viewed as a trait or capacity some people inherently possess, but it can be cultivated intentionally. Small acts of savouring can gradually rewire the brain toward more positive states.
One way to cultivate joy is by finding activities that invite “flow” – a term researchers use to describe moments when we become fully immersed in an activity and everything else fades away.
Rather than simply surviving winter, we can approach it as a season to learn, adapt and deepen resilience. Making time your ally, seeking wonder outdoors, cultivating joy as a skill in ways that feel personal are all ways to engage meaningfully with the season. (The Conversation)
