The clocks have changed, the evenings are getting darker, and suddenly it feels like the day is over much earlier. As we move into the colder months, many of us notice subtle changes in our routines, energy levels and moods. Getting out of bed on a dark morning can be a challenge, spending time outdoors becomes less appealing, and our evenings may feel very different than they did just a few weeks ago. While these changes are a natural part of the seasonal transition, they can have a greater impact on our mental health than we might realize.
Seasonal changes can influence our mood, sleep patterns, motivation and overall emotional well-being.
For some, this may mean experiencing the occasional cold weather blues, while for others, reduced daylight and the transition into winter can contribute to more significant symptoms of Seasonal Affective Disorder (SAD). Understanding how seasonal changes affect us is an important first step in recognizing our needs and finding ways to support our mental health throughout the darker months.
The seasonal shift: why the darker days can feel harder
Is anyone else ready for bed at 5pm?
You may notice a dip in energy, motivation fading and your mood feeling flatter. That’s because our bodies are guided by natural light. Changes in light exposure can influence our circadian rhythm, affecting our sleep-wake cycles, energy levels and mood.
Watch out for these signs from your body:
Increased tiredness
Increased sleep and daytime drowsiness
Loss of interest in previously enjoyed activities
Social withdrawal
Anxiety
Increased appetite (especially for carbs)
Gaining weight
Small ways to support yourself during the colder months
As your body naturally tries to hibernate, be kind and offer yourself support:
Soak up the natural daylight: Try a short walk during lunch can help you get natural light and break up your day.
Maintain a consistent routine: Try to keep regular sleeping and waking times to support your body's internal clock.
Stay physically active: Movement can support emotional well-being, improve energy and help manage stress.
Prioritize social connection: Say yes to plans! Make plans with friends, family or a community group meet-up.
Make room for enjoyable activities: Reading, creative hobbies, cooking, crafting or other activities that bring a sense of enjoyment and purpose.
Create a comfortable environment: Open the curtains during the day, spend time near natural light and make your home feel welcoming.
Be mindful of your needs: Recognize when you need rest, when you need connection and when you might benefit from additional support.
Seasonal depression is more than just the winter blues
For some, the change in season can bring noticeable shifts in mood, energy, sleep, motivation and social connection. Seasonal Affective Disorder (SAD) is real and it’s more than simply feeling down because of colder weather or shorter days.
When it comes to seasonal depression, taking care of your mental health shouldn’t begin only when symptoms become overwhelming. Recognizing the signs early and building healthy coping strategies can make a meaningful difference.
Be sure to incorporate light into your days. Spending time outdoors, even on cloudy days, goes a long way. If you don’t have the opportunity to get outside be sure to open your blinds to maximize your opportunity for exposure.
Light Therapy is a popular option and has been proven effective for people with SAD. (Be sure to consult your doctor first because there are side-effects to this treatment). The intense artificial light causes a chemical change in the brain that improves mood and helps relieve SAD symptoms.
When to reach out for support
Self-care can be helpful and sometimes we need additional support. Therapy can be a safe, supportive space to express your thoughts and challenges while learning strategies to navigate difficult days and manage overwhelming feelings.
Some resources to help you on your journey:
Book a free consultation with Holly Blue Psychotherapy Group.
Contact the Suicide Crisis Helpline by calling 988 on your cell phone. Available 24/7.
The Canadian Mental Health Association (CMHA) in Waterloo-Wellington offers a variety of free peer support groups.
Check out Meet Up, an online platform that helps people find, join, and organize local or virtual groups and events based on shared hobbies, careers, and social interests.
Meeting you where you are, wherever you are, with virtual therapy in Ontario
At Holly Blue Psychotherapy Group, we take a collaborative approach to online therapy for individuals, relationships and families. If you are looking to dive deeper into the impact of seasonal changes, we are here to help. Click the link below to book a free 15-minute consultation.
