Five ways to help treat or manage Seasonal Affective Disorder during the winter

During winter, cooler temperatures, shorter daylight hours and less sun exposure can all take a toll on how people feel. Some people may experience “winter blues” – a mild, temporary dip in mood and energy. However, others may develop significant changes in mood, energy and behaviour caused by Seasonal Affective Disorder (SAD). 

What is seasonal affective disorder (SAD)? 

Seasonal Affective Disorder (SAD) is a type of depression linked to reduced sunlight that significantly affects thoughts, mood, sleep, appetite and behaviour. Most often occurring during fall and winter months, SAD symptoms typically start at the end of fall and carry on until spring. 

Symptoms include: 

• feeling persistently down and anxious  
• fatigued, low energy and oversleeping 
• increased irritability, frustration or guilt 
• changes in appetite 
• a desire to isolate or stay inside 
• loss of interest in activities 
• difficulty concentrating 

While anyone can experience SAD, individuals with existing mental health conditions or limited access to daylight may be more vulnerable. A formal diagnosis of SAD is made by a physician or qualified mental health provider, based on a thorough evaluation and a pattern of symptoms over time. 

Here are five ways to help treat or manage the 'winter blues' and SAD 
 

1. Take in as much daylight as possible 

Natural sunlight plays an important role in regulating mood and sleep cycles. Shorter days and long periods indoors can increase feelings of fatigue and low mood. 

What can you do? 

• Make the most out of the daylight hours, even if it’s cloudy. 
• Sit near windows at home or at work. 
• Consider using a light therapy lamp. 

2. Support your body with proper nutrition and supplements 

What you eat can influence your energy levels and mood. Certain nutrient deficiencies are more common during the winter months and may contribute to low mood or fatigue. 

“During the winter, vitamin D levels tend to be lower due to reduced sunlight,” says May Jung, Registered Dietitian at Michael Garron Hospital (MGH).  

“It’s important to get enough vitamin D from dietary sources, such as fatty fish like salmon or foods fortified with vitamin D. For some people, vitamin D supplements may also be recommended and it’s important to talk with a healthcare provider about what’s right for you.” 

3. Maintain a regular routine and prioritize movement 

Shorter days and reduced sunlight can disrupt your body’s internal clock, affecting sleep, energy levels and motivation. Maintaining a consistent daily routine and incorporating regular movement can help support mood, energy and improve sleep quality. 

“Regular movement, such as walking outside, can be helpful for managing SAD. Spending time outdoors provides fresh air and natural light, which can support mood and plays a role in vitamin D activation in the body,” adds May. 

What you can do to stay consistent:  

• Aim for regular sleep and wake times. 
• Schedule meals, movement and breaks at consistent times. 
• Add movement to your day, such as walking, stretching, yoga or exercising. 

4. Maintain connections 

Social withdrawal is common symptom of SAD, but staying socially connected can help protect mental health. 

What you can do: Prioritize connection 

• Stay connected with family and friends or join a community group. 
• Plan low-pressure social activities, such as a walk or a coffee chat. 
• Share how you’re feeling with someone you trust. 

5. Seek support 

While lifestyle change can help manage SAD, symptoms that persist or interfere with daily life may require professional support. Seeking help early can help prevent symptoms from becoming more severe. 

What you can do: Ask for help 

• Consider speaking with a healthcare provider if you notice ongoing changes in your mood, sleep or appetite. 
• Visit the Ontario mental health support webpage to learn more about supports and services.