As the days grow shorter and the temperature drops, many of us in Canada prepare for the long, dreary months of winter.
While winter’s beauty is undeniable, the lack of sunlight and the colder weather can take a toll on our mental health. For some, this transition can trigger Seasonal Affective Disorder (SAD), a form of depression that comes on during the winter months.
But there’s good news—while we can’t change the season, we can change how we prepare for it. With the right wellness routine, you can build emotional resilience and keep your mental health strong, even during the darkest days of winter.
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What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that typically occurs in the late fall and winter months. SAD is more than just feeling down occasionally—it can lead to persistent low mood, lack of energy, difficulty sleeping, and a loss of interest in things you usually enjoy.
Seasonal affective disorder affects many Canadians, especially those who experience extended periods of low light and cold weather. Research shows that around 2-3% of Canadians experience SAD, while an additional 15% may experience a milder form of the “winter blues.”
These numbers might seem small, but if you’re affected, the impact on your daily life can feel overwhelming.
While the exact causes of SAD aren’t fully understood, researchers believe it’s related to the reduced sunlight exposure during winter, which disrupts the body’s internal clock, or circadian rhythm. This lack of sunlight can also lower serotonin levels, a neurotransmitter that affects mood, and increase melatonin, making you feel more tired and lethargic.
Why Routine Matters for Managing SAD
Creating a winter wellness routine is one of the most powerful ways to manage SAD. Routines help create structure in our lives, giving us a sense of control and predictability, which can be particularly comforting during the darker months.
More importantly, incorporating certain activities into your routine can actively combat the effects of seasonal affective disorder.
A strong wellness routine doesn’t have to be complicated. In fact, it should be simple and enjoyable, so that it’s something you can stick with.
By making small, consistent changes now, you can build a buffer against SAD and keep your mental health in check throughout the winter months.
How to Build a Winter Wellness Routine for Seasonal Affective Disorder
Here are some steps you can take to create a personalized wellness routine that supports your mental health during the winter:
1. Maximize Your Exposure to Light
One of the biggest triggers for season affective disorder is the lack of natural sunlight. In Ontario, where winter days can be cloudy and sunlight is scarce, it’s important to be intentional about getting as much light as possible.
- Start your day with natural light: Open your curtains first thing in the morning, and if possible, spend time outside. Even a short walk around the block can make a difference.
- Consider light therapy: Many people find relief from using a light therapy lamp, which mimics natural sunlight and can help regulate your mood. Aim for 20-30 minutes of light therapy in the morning to kickstart your day.
2. Move Your Body Regularly
Physical activity is a proven mood booster, and even light exercise can release endorphins that help improve your overall mental health. During the winter months, it can be tempting to stay cozy indoors, but incorporating movement into your daily routine can significantly reduce SAD symptoms.
- Aim for daily movement: Whether it’s yoga, a brisk walk, or an online workout, try to include 20-30 minutes of movement each day.
- Try to get outside: Winter in Ontario can be harsh, but outdoor activities like walking or even winter sports, when possible, can combine the benefits of movement with much-needed exposure to natural light.
3. Prioritize Sleep
Sleep plays a crucial role in managing your mental health. During the winter months, you might notice your sleep patterns shifting due to the lack of daylight. Seasonal affective disorder can make you feel sluggish, but oversleeping or having an inconsistent sleep routine can worsen your symptoms.
- Stick to a regular sleep schedule: Aim to go to bed and wake up at the same time every day, even on weekends.
- Create a calming bedtime routine: Reduce screen time before bed, and opt for calming activities like reading or deep breathing exercises to wind down.
4. Nourish Your Body
Your diet can also impact your mental health. While it’s normal to crave comfort foods in the winter, it’s important to balance indulgences with nutrient-dense meals that support your well-being.
- Eat foods rich in Vitamin D: Since sunlight is our primary source of Vitamin D, and winters in Ontario don’t provide much of it, incorporate foods like fortified dairy products, fish, and eggs into your meals.
- Stay hydrated: It’s easy to forget to drink water during colder months, but hydration is just as important in winter as it is in summer. Proper hydration helps maintain your energy levels and supports your mood.
5. Practice Mindfulness and Stress Management
The winter months can feel overwhelming, especially if you’re dealing with SAD. Incorporating mindfulness practices into your daily routine can help reduce stress and improve emotional regulation.
- Meditation or deep breathing: Set aside a few minutes each day to focus on your breath and clear your mind. Apps like Calm or Headspace offer guided sessions specifically designed for reducing stress and anxiety.
- Journaling: Writing down your thoughts and feelings can help you process emotions and identify patterns in your mood.
Additional Tips for Beating the Winter Blues
In addition to your core routine, here are a few more ideas to help you thrive during winter:
- Stay connected with loved ones: Isolation can worsen the symptoms of SAD, so make an effort to maintain social connections, whether through in-person visits or virtual meetups.
- Create a cozy, welcoming environment: Turn your home into a warm, inviting space with soft lighting, cozy blankets, and comforting scents.
- Set small, achievable goals: Winter can sometimes feel endless, so give yourself something to look forward to. Whether it’s a new hobby, a creative project, or planning a fun weekend activity, having goals can boost your motivation.
When to Seek Professional Help
If you’re finding that your symptoms of seasonal affective disorder are interfering with your ability to function day-to-day, it might be time to seek professional help.
herapy can provide a safe space to explore your feelings and develop coping strategies tailored to your unique needs.
As a therapist in Cambridge, Ontario, I’m here to help you navigate the challenges of SAD and work with you to build a personalized approach to mental health and wellness. Remember, you don’t have to face this alone.
How’s Will You Combat Seasonal Affective Disorder?
There’s no better time to start building your winter wellness routine than now. By incorporating light, movement, and mindfulness into your daily life, you can strengthen your mental health and make the colder months a little easier.
Whether you experience mild winter blues or more severe symptoms of Seasonal Affective Disorder, the right routine can make a world of difference.
Take care of yourself this winter—you deserve it.
