Winter is coming, and so is SAD.
Seasonal Affective Disorder: How to Combat the Winter Blues
Every year, as the seasons change and the days get shorter, many of us notice a dip in our mood. We may feel more tired, less motivated to leave the house, and for some, feelings of sadness or even depressive moods can emerge. Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific seasons, most commonly in the winter, due to reduced sunlight and shorter days.
Prevalence in Canada: About 15% of Canadians experience some level of the "winter blues," while 2-6% are affected by full-blown SAD. It's more common in northern regions where daylight hours are significantly reduced in winter.
Geographic Impact: SAD is more prevalent in regions further from the equator, such as Canada. For instance, people living in places like Vancouver or Edmonton are more likely to experience SAD compared to those in sunnier climates due to long stretches of dark and overcast days.
Several real factors contribute to this seasonal change in mood, but with a few simple lifestyle adjustments, it’s possible to boost our mental health and well-being. Here are three key issues that arise during the colder months and some antidotes to proactively address them.
Issue: Less Light
With winter comes shorter days and reduced sun exposure. Here on the West Coast, we often wake up in the dark and return home from work with the sun already set, especially with the rainy, overcast skies typical of our clinic’s communities in Surrey, Vancouver, and Chilliwack. This lack of sunlight can significantly impact our mood and even contribute to seasonal depression.
Antidote: Light Therapy and Morning Sun Exposure
While we can’t control the weather, we can still incorporate light into our lives. Start by investing in a light therapy lamp. Using it for 25-35 minutes each morning can have mood-boosting effects, mimicking the benefits of natural sunlight. You can find affordable models on Amazon or at stores like Costco. Set it up at your desk if you WFH or use it while eating breakfast to multitask.
If you’re feeling adventurous, plan weekend day trips to places like White Rock Pier in Surrey or Cultus Lake in Chilliwack on those rare sunny days. Even a short walk outside when the sun peeks through can elevate your mood. Vancouver's Seawall is a great place to stroll on bright winter afternoons, offering both a change of scenery and some much-needed natural light.
Issue: Social Isolation
During summer, social gatherings come easily—BBQs, outdoor festivals, and beach days keep us connected. But in the winter, social engagements tend to dwindle, and the temptation to hibernate in front of the TV grows stronger. We’re naturally less inclined to head out into the dark, cold evenings, which can lead to feelings of isolation.
Antidote: Scheduled Social Time
Combat this by planning regular social activities. Whether it’s a weekly coffee date with friends or joining a local club, the benefits of social interaction on mood are well-documented. If you’re not up for leaving the house, try scheduling virtual coffee chats or Facetime calls with loved ones. Inviting a friend over for a quiet night in with a good book can also provide that essential human connection without overwhelming your energy.
Issue: Growing Stressors
Winter often brings additional stressors—whether it’s holiday preparations, year-end business deadlines, or final exams. Our instinct might be to avoid these challenges or push through in survival mode, but resisting stress tends to heighten it.
Antidote: Embrace Discomfort with Outdoor Activities
Instead of fighting the discomfort, embrace it. A simple way to start is by incorporating outdoor walks into your routine, even if it’s raining. The idea is to lean into the discomfort—yes, you might get wet or cold, but once you accept it, your stress levels will likely reduce. Regular exposure to colder temperatures also helps lower your body's "fight or flight" response, leading to a calmer nervous system.
Cold therapy has been shown to reduce stress hormones, too. Try starting with a cold shower for a minute or two during your regular warm shower. It’ll be uncomfortable at first, but this small practice reinforces that discomfort is temporary and manageable. Cold therapy can also be accessed at the Scandinave Spa in Whistler or at Arctic Heat Retreat in Fort Langley.
Bonus Antidote: Self-Compassion Breaks
As life can be tough, especially in the cold and dark of winter, practicing self-compassion is a crucial skill. When you’re feeling down, follow these three steps:
Acknowledge the Struggle: Say to yourself, “This is hard” or “I’m feeling down right now.”
Recognize the Universality of Suffering: Remember, you’re not alone in feeling this way. Saying “Other people feel like this too” can bring a sense of shared humanity.
Practice Kindness Toward Yourself: Take a deep breath and offer yourself words of kindness. Say, “May I be gentle with myself” or “May I give myself the compassion I need.”
The Advantages Feel-Good Neurochemicals
In addition to getting extra sunlight, increasing social time, and time outdoors—you can tap into your body's natural chemistry by boosting feel-good hormones like oxytocin, dopamine, and endorphins while reducing stress hormones like epinephrine.
Boost Oxytocin: Known as the "love hormone," oxytocin is released through physical touch and emotional bonding. Activities like cuddling with loved ones or pets, hugging, and even sharing heartfelt conversations can trigger its release.
Increase Dopamine: Dopamine is tied to reward and pleasure. You can naturally raise dopamine by setting small goals and achieving them, which gives you a sense of accomplishment.
Release Endorphins: Exercise is key to releasing endorphins, your body's natural painkillers. Activities like running, dancing, or biking in the colder weather can provide a powerful endorphin rush.
Reduce Epinephrine: High levels of stress hormones like epinephrine can wear on you mentally and physically. To reduce epinephrine, engage in deep breathing exercises, try meditation, or practice yoga. Insight timer is a great application for beginners to advanced levels of meditation.
Local Activities to Boost Your Mood in Surrey, Vancouver, and Chilliwack
Our in-person counselling clinics are located in Surrey, Vancouver, and Chilliwack and as locals, we know that engaging in enjoyable activities is essential, especially during the colder months. Here are some local suggestions for days that need a mood-boost:
Surrey:
White Rock Pier: On sunny days, take a stroll along the White Rock Pier for fresh air and a dose of natural light.
25th Annual Winter Ice Palace: At Cloverdale Arena, experience a winter wonderland with festive lights, decorations and music. Holiday fun for the whole family!
Bear Creek Park: Explore walking trails or visit the miniature train and garden during the festive light display in winter.
Vancouver:
Stanley Park Seawall: Rain or shine, walking or cycling along the Seawall can provide both exercise and scenic views to elevate your mood.
Robson Square Ice Rink: During winter, the outdoor ice skating rink is a great way to get active and enjoy the festive spirit of downtown.
Granville Island: Wander the market and enjoy live performances for a vibrant yet relaxed day out. It’s an easy way to be surrounded by others without the pressure of socializing.
Chilliwack:
Vedder River Trails: A peaceful hike through the Vedder River Trails offers an opportunity for reflection and physical activity in the stunning natural surroundings.
Chilliwack Community Forest: This hike has something for everyone with green, blue, and black level hikes and gives you a dose of nature and a good workout.
Greendale Acres Farm: Family-owned and operated, this is a popular family destination known for its seasonal events, including a vibrant pumpkin patch, corn maze, and farm-fresh market offerings.
The winter blues are real, but fortunately, so are the strategies to overcome them. Incorporating these tools into your daily routine can significantly improve your mood and well-being. And if you’re finding it hard to manage, consider working with a counsellor to create an individualized plan for navigating the winter months. Therapy can offer added support and personalized strategies tailored to your unique situation.
Looking for a therapist to help you improve your mood? We can help you find the best match.
Meet our team of Registered Clinical Counsellors in Surrey, Vancouver, Chilliwack, or Online and get matched with a therapist today by filling out our New Client Inquiry form.