SAD Archives - CMHA Kelowna

Winter is coming, and depending on where you live, it may already here. As Canadians we know that our winters can be tough. If you’re feeling like your mood drops with the temperature, you’re not the only one.

While cold brisk days and snow can bring some people cheerful thoughts of hot cocoa and winter sports, it can also sprinkle the winter blues on some of us this time of year. And when you consider that we are in the midst of a global pandemic…some of us may mean more of us.

legs and brown winter shoes standing in the snow

So, what are the winter blues?

The winter blues are a wave of low emotions that come with these cold, dark days.

If you’re experiencing the winter blues, you might feel the need to sleep a bit longer, indulge more often in comfort food, and spend more time with Netflix than with your friends and family.

You may have heard people referring to this as seasonal affective disorder (SAD), but the winter blues and SAD are two different things.

The difference between the winter blues and seasonal affective disorder:

About 15% of people in Canada experience the winter blues, while only about 2-3% of people in Canada experience SAD. [1]

SAD is a widely researched condition of regularly occurring depression in the winter season that can impair one’s daily life. Treatment can include light therapy, counselling, medication, or a combination of the three. A professional can help determine if you are experiencing SAD. [2]

Find out more about SAD

Here are some ways you can improve or maintain your mood this winter:

1. Let the light in

Get outside during the day if you can, keep your curtains open, and when indoors, spend as much time as you can near the windows. Even if it’s cloudy, getting some daylight can help boost your mood.

2. Get physical

Even though hitting the gym might not be possible, physical activity is always a great tool to help you manage your mental health. Start small- short walks around the block are a great first step

3. Try to keep a normal sleep schedule

It might feel like your bed is the only one who understands this funk you’re in but over-sleeping can actually worsen the symptoms of the winter blues.

4. Connect with those closest to you

Spending time with friends and those outside our immediate family can be hard to navigate right now. COVID-19 has reduced the ways we can connect with others but there are still opportunities to do so. If virtual isn’t for you – try the phone! Bundle up and physically distance an outdoor activity. Connecting with others is both good for your mental health and for theirs

5. Give yourself a pat on the back – you’re doing great.

Battling low moods is no easy feat, and it’s important to be kind to yourself. You’re stronger than you think!

Remember to have regular check-ins with yourself, and to spend that extra time on self- care if you need to.

NOTE: This article originally appeared on the CMHA National Website and is for informational purposes only and should not be used in place of professional advice.

If you are experiencing suicidal thoughts or need immediate help, please call 1-800-784-2433

[1] Levitt, A.J., Boyle, M.H., Joffe, R.T., & Baumal, Z. 2000. Estimated prevalence of the seasonal subtype of major depression in a Canadian community sample. Canadian Journal of Psychiatry, 45(7), 650-654.

[2] Magnusson, Andres, and Diane Boivin. “Seasonal affective disorder: an overview.” Chronobiology international 20, no. 2 (2003): 189-207.

Winter Blues 101

So, what are the winter blues?

The difference between the winter blues and seasonal affective disorder:

Here are some ways you can improve or maintain your mood this winter:

Practicing Self-Care to Improve your Mental Health – Brad Krause

Managing the winter blues

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