Seasonal Depression (SAD): Why Winter Feels Gloomy and How Therapy Can Help
A lot of people notice a shift when the sun goes down earlier, it gets dark, and colder. You might feel more tired, less motivated, and just gloomy. For some, this gloominess is more than just the winter blues. It can be seasonal depression, also known as Seasonal Affective Disorder (SAD). You are not alone in this; 15% of Canadians will experience SAD in their lifetime!
So what exactly is seasonal depression? Seasonal depression most often occurs in fall and winter. People who experience SAD often describe it as:
Feeling sad or numb
Losing interest in things that normally feel enjoyable
Sleeping more and still feeling exhausted
Craving comfort foods (such as carbs)
Difficulties concentrating and staying motivated
Feeling on edge or irritable
Wanting to withdraw and be alone
These symptoms are deeply related to our access to daylight. When we are exposed to less sunflight it can throw off our body’s system which impacts mood-regulating hormones, and disturb sleep.
These symptoms are also related to less opportunities to be outside, less movement and access to fresh air, and even the social pressures that the holiday season brings.
Here is how therapy helps!
While the amount of daylight time is definitely out of our control, we do have control over our lifestyle. Here are some examples of lifestyle changes that can support your mood: going outside when the sun is up, keeping a routine, and engaging in movement. Therapy adds a space to slow down and understand what is happening. Together we can explore tools that can actually fit in your lifestyle.
Therapists are great at providing empathy and validating what you are feeling. Many clients feel a sense of relief by this as it reduces shame and self-blame, it gets easier to care for yourself instead of battling/denying your feelings.
Therapy is personalized, meaning that therapy can help you to map out your own personal patterns. We can explore, what makes your symptoms worse, what helps to provide relief? Together we can plan ahead instead of getting caught up with it each winter.
Therapy can also help you with developing and practicing skills which you can use such as grounding strategies, creating and following through with realistic routines for sleep and energy, motivation, ways to stay connected without forcing yourself, and self-compassion when your inner critic gets loud.
Therapy can help with diving below the surface. While seasonal depression may only occur during fall or winter, loneliness, burnout, relationship stress, grief are experiences that may occur year round. Therapy gives you a space to process these themes.
A few ideas that may help alongside therapy
Step outside when you can (even if it's for a few minutes)
Keep roughly consistent sleep schedule
Add some movement
Schedule small moments of connection with your loved ones
Try a light therapy lamp
If symptoms feel persistent, intense, or start affecting work, relationships, or daily life, reaching out for support can make a real difference.
Just remember… you don’t have to do winter alone
Seasonal depression can make it feel like you should/can just tough it out, but you deserve support, ease, and care.
Therapy isn’t about fixing you. It’s about understanding what’s happening in your mind and body, feeling less alone, and building tools that help you get through the season with more steadiness.
If you’re curious about whether therapy might help, you’re welcome to reach out. We can talk about what you’ve been noticing and explore what support might look like for you.
References:
American Psychiatric Association. Seasonal Affective Disorder (SAD). American Psychiatric Association, 2023,
www.psychiatry.org/patients-families/depression/seasonal-affective-disorder.
Centre for Addiction and Mental Health. Seasonal Affective Disorder (SAD). CAMH, 2024,
www.camh.ca/en/health-info/mental-illness-and-addiction-index/seasonal-affective-disorder.
Mayo Clinic Staff. “Seasonal Affective Disorder (SAD).” Mayo Clinic, 22 Feb. 2024,
www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder.
National Institute of Mental Health. Seasonal Affective Disorder. U.S. Department of Health and Human Services, 2024,
www.nimh.nih.gov/health/publications/seasonal-affective-disorder.
Rosen, Larry N., and Thomas A. Wehr. “Seasonal Affective Disorder.” American Family Physician, vol. 46, no. 5, 1992, pp. 1289–1297.
Terman, Michael, and Jiuan Su Terman. “Light Therapy for Seasonal and Nonseasonal Depression: Efficacy, Protocol, Safety, and Side Effects.” CNS Spectrums, vol. 10, no. 8, 2005, pp. 647–6
