In the winter, you may feel tired, have trouble concentrating, or notice changes in your eating and sleeping habits. This season can be even more challenging if you're not used to cold climates.
Why do I feel worse in the winter?
Your body's internal clock uses daylight to determine when to sleep or be awake. In the winter, with less natural light, this clock can be disrupted, causing you to feel sleepy during the day and have less energy.
The cold can keep you indoors, leading to isolation, boredom or sleeping and eating too much. Other factors can also affect you, such as:
- Stress from going back to school and end-of-the-year celebrations.
- Illness as flu season begins.
- Lack of physical activity.
What is seasonal depression?
Feeling a little sad or tired in winter is common. But for some people, these feelings can become very intense. This is called Seasonal Affective Disorder (SAD).
Here are some signs that you might be experiencing seasonal depression:
- You feel sad, annoyed, or easily irritated.
- You sleep a lot more than usual.
- You're exhausted and don't want to do anything.
- The things that used to bring you joy now seem irrelevant.
- Your low mood affects your performance at school, work or socially.
The symptoms of seasonal depression are very similar to other types of depression; they just appear and disappear at the same time each year.
How can I improve my mood?
There are several ways to feel better in the winter.
Adopt a stable routine
- Try to go to bed and get up at the same time every day, preferably with the sunrise.
- Get exposed to natural light as much and as early as possible. A simple walk in the morning can make a big difference. You can also use a special lamp that mimics natural light, called light therapy.
- Get regular exercise, such as walking or stretching, even for a few minutes daily.
Eat a balanced diet
- Eat a variety of seasonal fruits and vegetables.
- Try to maintain a varied diet rich in vitamins, especially vitamin D.
Keep in touch with your loved ones
- Talk to friends or family about how you feel.
- Spend time with supportive people. For example, attend individual or group therapy.
- Get involved in your community by volunteering or joining a neighbourhood club.
Create a warm environment
- Make your space cozy with soft lights, candles, or objects that comfort you.
- Try activities at home like reading, cooking, drawing, or watching your favourite movies.
What if my discomfort persists?
If you're still feeling bad despite these efforts, it's important to talk to your healthcare provider. A doctor or therapist can help you and offer suitable solutions.
For more information
- ConnexOntario - This organization provides free and confidential information services 24/7 for people experiencing mental health challenges.
- Children's Mental Health Ontario (CMHO): This organization provides information on services available in your area and refers you to a wide range of mental health resources.
- CAMH - Canada's largest mental health hospital, has a lot of information on its website.
- Find your local CMHA - This tool allows you to find the nearest Canadian Mental Health Association.