Winter can be tough on your mental health. Days are shorter with reduced sunlight. We tend to spend less time outside when it’s cold, which can make us feel as if we’re confined inside. Feelings of “cabin fever” are very common. The holidays, while fun, can add to stress and emotional turmoil. All of this can make us feel completely and thoroughly exhausted.

While about 15% of Canadians may experience feelings of sadness or unhappiness during the winter months, about 2-3% of Canadians experience Seasonal Affective Disorder (SAD). SAD is a form of serious depression where symptoms generally begin in late fall or winter and improve in spring or summer. The theory is that less daylight and shorter days can set off a chemical change in the brain that leads to symptoms of depression.

Possible symptoms include depressed mood, low energy, oversleeping, social withdrawal, loss of interest in previously enjoyed activities, constantly feeling sluggish, inability to concentrate, and feelings of hopelessness.

What can we do to feel better? Even though it might be the last thing you feel like doing, physical activity can help. Even indoors, exercise will help improve your energy level, sleep, and mood. Try to go to bed and wake up at the same times every day, because oversleeping can actually make you feel more tired. Mindfulness and relaxation can also help with the negative thought patterns that are often connected to SAD.

Spending any amount of time outside, even five minutes, makes a difference, because exposure to sunlight will help with your body’s natural rhythms. Light therapy can also be beneficial. This involves exposure to a light source that simulates natural sunlight. Research has shown that this helps the brain alleviate symptoms of SAD, especially mood-related symptoms.

It also helps to talk about it. With a therapist, with family, or with friends, sharing feelings helps us feel better, and reduces the feelings of isolation and depression. Winter may feel long but spring is coming!

–Emily Verrall