At first, it’s easy to brush off the changes. You’re tired because it gets dark early. You’re skipping social plans because it’s freezing outside. You’re craving pasta, pastries, and anything carb-heavy because it’s winter, and comfort food just makes sense.
But as days turn into weeks, something shifts. The fatigue sticks around no matter how much you sleep. Everyday tasks start to feel overwhelming. Conversations drain your energy, and the things that normally excite you feel muted or strangely distant. This isn’t just the “winter slump.”
This is Seasonal Affective Disorder, a subtype of depression that follows a predictable seasonal pattern, settling in as the days grow shorter and lifting with the arrival of spring. And if you live in Toronto or anywhere in Ontario, where winter can feel like a six-month commitment you definitely didn’t agree to, you’re not imagining it: Seasonal Affective Disorder is real, and it’s more common than many people realize.
What Causes Seasonal Affective Disorder?
In short—the sun. Or more accurately, the lack of it. Sunlight plays a key role in regulating your body’s internal clock (your circadian rhythm). It influences two major chemicals:
- Serotonin: a neurotransmitter that supports mood, energy, and motivation
- Melatonin: a hormone that helps regulate sleep and rest
When winter steals the light, these systems fall out of sync.
- Less sunlight = less serotonin → lower mood, reduced motivation
- More darkness = more melatonin → increased fatigue and sluggishness
For some, this shift results in mild winter blues. For others, it leads to seasonal depression, affecting sleep, appetite, concentration, and overall functioning.
What Can You Do to Help with Seasonal Affective Disorder?
You can’t skip ahead to spring, but you can take effective steps to feel better much sooner. Strategies for managing Seasonal Affective Disorder include:
- Light Therapy: A light therapy lamp mimics natural sunlight and can help reset your internal clock. Many people notice improvement after consistent morning use.
- Move Your Body: Exercise, especially outdoors. This boosts serotonin, reduces tension, and supports overall emotional health. Even a brisk 10-minute walk can make a difference.
- Stick to a Routine: Consistent wake times, sleep habits, and meal schedules help stabilize mood and energy levels, especially when daylight is unpredictable.
- Stay Connected: Isolation makes Seasonal Affective Disorder symptoms worse. Small social interactions, phone calls, and planned activities can protect against deepening low mood.
- Therapy or Medication: Evidence-based treatments like Cognitive Behavioural Therapy (CBT) are highly effective for Seasonal Affective Disorder. For some individuals, antidepressant medication, especially when used seasonally, can significantly improve symptoms.
At Cognitive & Interpersonal Therapy Centre (CITC), our clinicians support adolescents and adults experiencing Seasonal Affective Disorder with CBT, ACT, interpersonal therapy, and personalized treatment plans. Therapy provides a space to understand patterns, challenge unhelpful thoughts, and build tools to manage winter’s emotional impact.
Don’t Just “Push Through” Seasonal Affective Disorder
You don’t need to wait for spring to feel like yourself again. Small, consistent changes can help, and professional support can make an even bigger difference. If the darker months leave you feeling stuck, depleted, or unlike yourself, reaching out is a powerful and meaningful first step.
At the CITC, our clinicians work with adults, teens, and families across Ontario, offering evidence-based therapy for depression, anxiety, and Seasonal Affective Disorder.
Whether you’re curious about Cognitive Behavioural Therapy (CBT), exploring interpersonal therapy, or simply want help understanding what you’re experiencing, we’re here to support you. You deserve to feel better, even in the deepest, darkest parts of winter.
Ready to Take the Next Step?
If you’re considering therapy, you can book an appointment online anytime: https://aws-portal.owlpractice.ca/citc/booking
Prefer to speak with someone first? You can reach out to our clinical coordinator with questions or to learn more about our services: https://www.citcassociates.com/contact/
Winter may be long, but you don’t have to go through it alone. We’re here to help you navigate it with support, clarity, and a plan that actually works.
