Cold Weather, Warm Mind: 5 Ways to Improve Your Mood This Season
Seasonal affective disorder (SAD) is a condition that affects people’s mental health during specific seasons. The most common form is winter-pattern SAD, brought on by the colder days and longer nights—whereas summer-pattern SAD is triggered in the warmer months.
In this post, we’ll cover why our mood changes in the winter, what differentiates the “winter blues” from SAD, helpful supplements you can take, and 5 ways to boost your mental well-being during the winter season
Why Our Mood Changes During Winter
Although winter is synonymous with cozy movies, hot chocolate and festivities, most people feel a shift in their mood as the temperatures drop and the sun becomes more reclusive. There are a few reasons why:
Shorter days mean less sunlight exposure, which leads to lower serotonin levels.
Our circadian rhythm is also affected by the longer nights, which can disturb our sleep patterns.
As the colder weather sets in, mood-boosting activities such as running or working out become less appealing (despite their benefits), and as a result, many people exercise less.
Even going out to socialize can seem like too much effort when it’s already cold, dark and windy outside (and it’s only 4pm!). This can lead to an increased sense of isolation due to limited social interactions.
If you can relate to this, don’t worry—these mood changes are extremely common and do not necessarily indicate a mental health disorder.
Winter Blues vs Seasonal Affective Disorder
Are you sad, or are you SAD?
Like many people, when the winter comes around you might experience the “winter blues”, characterized by temporary dips in mood, lethargy, and reduced motivation that usually improve on their own.
Seasonal Affective Disorder (SAD), is a more severe form of depression tied to seasonal changes—typically requiring professional attention. Symptoms of SAD may include:
Depressed mood
Difficulty sleeping
Feeling guilty, worthless, or hopeless
Lack of energy
Lack of interest in your usual activities
Trouble concentrating
Suicidal thoughts
Symptoms of winter-pattern SAD may also include:
Daytime fatigue
Increased appetite and overeating
Slowed movements or speech
Weight gain
If you think you may be experiencing SAD, we recommend that you start monitoring your symptoms and reach out to a healthcare professional for support and diagnosis.
To be diagnosed with SAD, a person must meet certain criteria:
They have symptoms of depression or the more specific symptoms of winter-pattern SAD (listed above)
Their depressive episodes occur during the winter for at least 2 consecutive years (note: not all people with SAD experience symptoms every year).
Their depressive episodes during the specific season are more frequent than depressive episodes experienced at other times of the year.
Supplements To Support Your Mood During Winter
Although more research is needed to categorically determine whether supplements can positively affect seasonal affective disorder, it’s not a bad idea to give your body a little extra health boost in the darker months of the year. That being said, make sure you consult a professional healthcare provider before starting new supplements.
Here are a few that can help:
Vitamin D: Helps combat the effects of reduced sunlight exposure.
Omega-3 Fatty Acids: Supports brain health and mood regulation.
B Vitamins: Plays a role in energy production and mood stability.
Magnesium: Aids relaxation and reduces stress.
Professional Support For Winter Depression
Although you may experience mood changes as the weather turns, you don’t have to navigate them alone.
Our team of registered counsellors and psychologists can help support you through these shifts by teaching you emotional resilience, stress management techniques and providing a safe space for you to talk about your feelings.
If you think you may need professional help and advice, you can book an appointment today.
In the meantime, remember to practice small daily habits to become more resilient during the seasonal changes and to maintain a balanced and positive mindset throughout the winter months!
For more tips and resources on mental health, check out these posts:
