How To Handle the Winter Blues

Meet the season where you are

Seasonal affective disorder (SAD) is a mix of recurrent depressive symptoms associated with seasonal changes, which makes some of us reluctant to socialize and enjoy life the way we usually do, impacting sleep, eating habits, and self-confidence. SAD effects about 15 percent of Canadians at some point in their lifetimes. But some of us just don’t get excited about winter for a variety of different reasons.

Did our great grandparents embrace winter as a time of rest, leaning into coziness and taking it easy? Most likely. Perhaps some struggled with the seasonal changes, too, accepting it as part of life.

“It’s true that some people are more affected by the cold season, mood-wise, and it may just be a combination of nature and nurture,” says Catherine Cloutier, a registered clinical counsellor in Kamloops, BC.

Theme of the month doesn’t have to apply

February can be particularly trying, as the dreary winter days morph into the mid-month celebration of love and romantic milestones. This festival of romantic celebration can add a deeper shade of blue to an already bluish winter mood.

Specific celebratory days aside, consider integrating small self-care rituals that can safeguard against irritability and those feelings of inadequacy that can result from societal pressure to do certain things or from fear of missing out.

There’s a caveat or two you may need to heed, though. Firstly, Cloutier recommends that, before you’re under weather-related pressure that can impact your motivation, you should “create as many routines as possible with[in] your day.”

And secondly, be prepared for the possible slog by trying to consider some of these seeming “‘chores’ as if they’re a bonus, not a requirement,” Cloutier says. Not everything will feel like fun at first (going for a walk on rainy days, for example), but the result will be a positive one that can become a catalyst to overcoming season-induced hurdles.

Connection and disconnection live under the same roof

Low mood, anxiety, and hopelessness, each often accompanied by sleep deprivation, can have a negative impact, not just on our own outlook on life but also on our relationships with those around us.

Being human means we can sometimes find ourselves with recurrent feelings of anger or completely withdrawing from social circles. This can result from feeling anxious, depressed, or overwhelmed, and it can impact our emotional and social well-being and our connectedness to loved ones. This causes its own anxiety storm, because “everyone needs connection, even when we tend to be more introverted,” says Cloutier.

However, she adds, “It may be helpful if we reframe things so that, instead of pathologizing our states, we lean more toward introspection, [which] can [also] include our close relationships. Spending more time inside can be an opportunity to address relationship issues, which may be masked by busyness during other times.”

Quiet connecting may be just the thing

There may be yet another angle to it. What if we agree to leave the fast pace of summer living behind and consider cozying up inside and doing less? It’s an opportunity to rekindle a different connection with the seasons, ourselves, and our loved ones.

“Embracing introspection and a slow-paced life rhythm can help us connect with our loved ones, not through busyness but through quiet.” These quiet-time connecting activities can be anything from games and crafts, to movie nights, dinners with family and friends, or a walk.

There’s hardly a facet of modern life that hasn’t been touched or transformed by the internet, and especially by social media. “Like any other tool, though, it depends on how we use it,” says Cloutier. For example, our well-being can benefit during the winter months by connecting online with people who might find it difficult to meet in person. Beware though: Cloutier warns that if we’re not aware of our vulnerabilities, “we can get lost in comparisons and fall down rabbit holes that may further affect our emotional states and cause anxiety.”

Luckily, we have other means of connection. When chilly temperatures and darkness settle in, why not brew your favourite cuppa and then pick up the phone for that long-postponed catch-up call with a loved one.

Healthy habits to mitigate seasonal troubles

Support your gut

That almost 95 percent of the feel-good hormone serotonin is produced in the gut is useful knowledge for anyone who ever doubted the advice that a hearty bowl of soup is the path to happiness (courtesy of the gut-brain axis).

Billions of beneficial microorganisms live in our guts and rely on us to provide them with preferred food (think fibre, for example). In turn, they produce beneficial compounds that promote mental and physical well-being.

Focus on a plant-predominant diet pattern that prioritizes whole foods rich in fibre and include protein, healthy fats, and complex carbohydrates. Pay attention to sources of vitamin D, such as fortified foods, fatty fish, and mushrooms, as levels may drop during the darker months when we get less sun exposure.

Exercise

If your weekly routine includes exercise, keep at it, even if cold and darkness make you switch some things around. If you’re not there yet, start your exercise routine with walking, even for 20 minutes daily. Exercise is an effective stress buster, and it also helps our gut bugs flourish.

Sleep

Quality sleep and a regular bedtime routine are effective tools in combatting anxiety and depression and are especially important when our circadian rhythm is affected by the light-and-darkness seesaw.

Look for helpers

One of the most relaxing cold-season pastimes is sipping a warm cup of tea as winter curls up at your doorstep. Teas including lavender, chamomile, passionflower, and saffron may be very effective in mitigating anxiety and depressive symptoms. If scent sensitivity is not an issue, a few drops of essential oil in a diffuser can complement that calming effect.

Consume foods that are rich in magnesium, such as nuts, seeds, whole grains, avocados, tofu, and leafy greens. Magnesium supplementation may help with sleep regulation. Ashwagandha may reduce stress and anxiety, and omega-3 supplements may help reduce depressive symptoms. Preliminary cannabidiol (CBD) research shows promise with stress reduction, though more research is needed.

This article was originally published in the February 2025 issue of alive magazine.