4 Research-Backed Ways To Beat The Winter Blues In The Colder Months

As winter approaches and daylight saving time has ended, many people are bracing themselves for shorter days, colder weather and what's often dismissed as the “winter blues.”

- The Conversation

But these seasonal shifts are more than a passing inconvenience, and can disrupt people's energy, moods and daily routines.

Seasonal affective disorder (SAD) is a condition that heightens depressive symptoms during the fall and winter months, while the “winter blues” refers to a milder, temporary dip in mood.

In Canada, about 15 per cent of the population experience the winter blues, while two to six per cent experience SAD. Although the exact cause of SAD remains unclear, it's thought to be linked to reduced exposure to natural light during the fall and winter, which can disrupt our circadian rhythm.

Lower light levels affect brain chemistry by reducing serotonin — a neurotransmitter that regulates mood, sleep and appetite — while keeping melatonin elevated during daylight hours, leading to sleepiness and fatigue.

The good news is that with intention and evidence-based practices, winter can become a season of meaning, connection and even joy. As a clinical social worker and mental health therapist, here are four approaches that research and my clinical practice suggest can make the winter months more liveable.

1. Make time a friend, not an enemy

Winter can make people feel sluggish and unmotivated, and building small but intentional routines can help.

Research in behavioural psychology shows that structured activities, even simple ones, can boost motivation. Try scheduling weekly rituals like coffee with a friend, a library visit or a favourite TV show to function as anchors when energy dips.

Treat your own time with the same care you give others, and plan moments of quality time with yourself.