When the Seasons Shift, So Does Your Mood
As the days get shorter and the light starts to fade, it’s normal to feel a little less energetic. But if your motivation, focus, and mood consistently drop every winter, it may be more than just the “winter blues.”You might be experiencing Seasonal Affective Disorder (SAD) — a type of depression that appears or worsens during darker, colder months.
SAD doesn’t just make you feel “off.” It can affect your sleep, concentration, energy, relationships, and overall sense of self. And because it’s seasonal, it can feel like an unwanted pattern you can’t quite escape.
The good news? With awareness, structure, and the right virtual therapy support, you can manage SAD and rediscover balance through the winter months.
Understanding Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a mood disorder tied to changes in seasons — most often fall and winter. In Canada, where sunlight is limited during these months, SAD is especially common.
Symptoms can include:
Persistent low mood or irritability
Low motivation or difficulty concentrating
Changes in appetite or sleep
Feelings of guilt, hopelessness, or disconnection
Loss of interest in things you normally enjoy
If these symptoms come and go with the seasons, you’re not imagining it. Reduced sunlight affects your body’s serotonin and melatonin levels — hormones responsible for mood and sleep regulation — which can contribute to the emotional and physical fatigue of SAD.
Common Symptoms of Seasonal Affective Disorder
You may be asking, “How do I know if I have seasonal affective disorder?” Understanding seasonal affective disorder and common symptoms can help you gauge your mental health. Some prevalent signs include:
Low Energy: Many people feel unusually tired, even after a good night’s sleep. For instance, you might notice a decline in your usual energy levels, making even small tasks feel daunting.
Sleep Pattern Changes: This could manifest as insomnia where you can’t fall asleep, or oversleeping where you find it hard to get out of bed.
Weight Gain: Increased cravings, particularly for carbohydrates, can lead to noticeable weight gain. A study showed that around 30% of those with SAD report changes in eating habits.
Social Withdrawal: A desire to retreat from family and friends may signal a worsening condition.
Difficulty Concentrating: Tasks might feel overwhelming, making it hard to focus on work or hobbies.
Feelings of Hopelessness or Irritability: Persistent feelings of sadness or irritability can strain relationships and affect daily life.
Recognizing these symptoms is crucial. The earlier you identify your feelings, the sooner you can begin to seek help.
How SAD Affects Self-Worth and Motivation
SAD doesn’t just impact mood — it can quietly influence how you see yourself.Low energy, social withdrawal, or struggling to keep up with routines can trigger shame or self-criticism, especially if you feel like you “should be able to push through.”
If you’ve noticed your confidence fading with the light, therapy to build confidence and self-esteem can help you reconnect with your strengths and rebuild a sense of self-trust, even when motivation is low.
You don’t have to “think positive” your way out of it — therapy offers space to process what’s really happening beneath the surface.
Why SAD and Anxiety Often Overlap
Many people with SAD also notice a rise in anxiety during winter. When your nervous system is under stress, even simple decisions can feel heavy. The uncertainty that comes with shorter days — isolation, less activity, disrupted sleep — can heighten worry or restlessness.
If you find yourself stuck in “what if” thoughts or constant mental noise, our anxiety therapy page explores how to learn to calm your mind and stop living in ‘what ifs.’
Therapy can help you create structure, routines, and emotional grounding — especially when your body and brain feel out of sync.
When SAD Feels Like Depression
Seasonal Affective Disorder is often described as a form of depression that comes and goes. The symptoms can look the same — low motivation, sadness, hopelessness, and exhaustion — but the seasonal timing is what sets SAD apart.
If you notice your energy and optimism slipping with the seasons, it’s okay to reach out for help.
Our depression therapy services can help you find motivation and relief when you feel stuck or drained. Therapy offers structure and tools to break out of the cycle of fatigue and start feeling like yourself again.
Treatments for Seasonal Affective Disorder
The good news is there are several effective treatments for Seasonal Affective Disorder that can help you regain control. Consider the following options:
Light Therapy: This method involves using a light therapy box that mimics natural sunlight. Aim for 20-30 minutes of exposure each morning. Studies show that light therapy can improve symptoms for up to 60% of individuals dealing with SAD.
Psychotherapy: Cognitive-behavioural therapy (CBT) offers practical tools to manage winter-induced mood swings. Learning coping strategies and addressing negative thought patterns can lead to significant positive changes.
Medication: For those with severe symptoms, antidepressants may be effective. Speak with a healthcare professional to find the best options tailored to your needs.
Lifestyle Changes: Incorporating regular exercise, eating a balanced diet, and keeping a consistent sleep routine can help stabilize your mood.
Spending Time Outdoors: Even on cold days, try to get outside during daylight hours. Physical activity combined with exposure to natural light can enhance your mental health.
Vitamin D Supplements: In Canada, where sunlight is scarce in winter, Vitamin D levels can drop significantly. Supplements may help counteract fatigue and low mood.
Create a Cozy Routine: Embrace winter by building routines that bring comfort and joy—like reading, cooking, or enjoying warm beverages by a fire.
How Therapy Helps with SAD
Winter can make it harder to get out — physically and emotionally. That’s where virtual therapy becomes especially valuable. It allows you to access support from your own space, in a format that fits your energy level and daily rhythm.
Virtual therapy provides:
Consistent support through changing weather and schedules
Tools to manage your mood, structure your day, and stay connected
A safe place to talk about guilt, exhaustion, or pressure to “keep it together”
Connection and compassion — no matter how dark it feels outside
Therapy doesn’t make the seasons brighter overnight. But it can make them feel lighter — by helping you build emotional balance and resilience that lasts beyond winter.
When You’re Ready
You don’t have to wait for spring to feel better. Healing starts with understanding what’s happening in your body and giving yourself permission to seek support.
Our team at Today Tomorrow Yesterday Therapy offers Canada-wide virtual therapy to help you manage Seasonal Affective Disorder, reconnect with your routine, and rediscover motivation at your own pace.
Book a free 20-minute consultation today to learn how therapy can support you through this season — and every season after.
You deserve warmth, connection, and care — even in the coldest months.
