Are the shorter days and colder weather getting you down? You might be experiencing the winter blues. It’s more common than you might think, with about 15% of Canadians reporting feeling the winter blues in their lifetime.

What exactly are the winter blues?

When the days get darker and the temperature gets colder, some people experience low emotions. This is called the winter blues. The main trigger is shorter days. When there is less sunlight in the fall and winter, our body’s internal clock gets confused. Our body knows to stay awake during the day when there is sunlight. At night, our body produces the chemical melatonin. This tells us it is time to get ready for bed as it gets darker. However, when it gets darker earlier, our internal clock thinks it is time for us to get ready to sleep, even if it is only five o’clock.

Symptoms

Here are some common symptoms of the winter blues:

1. Feeling the need to sleep a bit longer.
2. Craving some of your comfort foods more often.
3. Wanting to spend more time relaxing.
4. Mood changes such as being more irritable.
5. Having lower energy.

What is the difference between the winter blues and Seasonal Affective Disorder (SAD)?

The winter blues and SAD are quite similar. The main difference is that SAD only affects two to three percent of Canadians. SAD is also more serious than the winter blues because it can negatively affect a person’s everyday life. People with SAD often need to get professional treatment like taking medication or going to therapy.

Curing the winter blues

Do not let the dread of daylight savings get you down. Here are some tips to help you enjoy and embrace the darker and cooler days here in Canada:

1. Get as much light as you can

   Spend as much time as you can in the light. Get outside during the day and enjoy some fresh air. When you are at home, keep your blinds open. If you are at work, try moving your desk closer to a window.

2. Make exercising a priority

   Getting exercise is an important part of taking care of your mental health, especially during the winter months. Research shows that going for a short walk outside increases your energy and improves your mood. If it is too cold to get outside, getting some form of exercise indoors is another great option. There are a lot of free exercise videos on YouTube. Check out this ten-minute yoga video that offers gentle stretching and breathing exercises to help relax your body:
   
   Exercises for When You Feel Sad – 15 Minute Breathing and Stretching Workout, Jessica Valant Pilates

3. Eat well

   Since you are more likely to crave unhealthy comfort foods, it is very important to try and eat healthy. A healthy balanced diet helps lower levels of depression. It will also protect your immune system during cold and flu season. Heavy and hearty foods like root vegetables, broths, stews, and fats are good choices. These will also keep you warm during the cold winter months.

4. Make plans

   Is all the sitting around at home getting to you? Make some plans so you have something to look forward to. This could be as simple as planning a game night with your friends and family or planning a short weekend getaway. Check out the Travel Manitoba website to get some ideas on places to visit.

5. Accept it

   You cannot avoid the colder and darker months in Canada, so just embrace them. In Scandinavian countries, they do this through a concept called “hygge.” This means getting cozy and comfortable while enjoying time with friends and family. Winter is a time to slow down and spend time being inside at home. Simple activities like baking, watching movies, or reading can create the “hygge” feeling.

 
By Alexis Ogaranko
 
Sources: Therapy with Olivia, Blues, W.; Winter blues vs seasonal affective disorder: What’s the difference?, scottatmachine. CMHA National; and Beat the Winter Blues, Wein, H. NIH News in Health. Accessed November, 2024.