Seasonal depression: When winter affects your mood
Do you find yourself feeling low on energy as soon as the days get shorter? Are you more irritable, sleeping more than usual, or finding it hard to enjoy things? It's not necessarily "all in your head." For some people, a lack of daylight can genuinely affect their mood.
What is seasonal depression?
As fall arrives, the days get shorter and sunlight becomes less abundant. Many people notice they feel a little down during this time of year. But for some, the symptoms become much more intense. This is known as seasonal depression, also called seasonal affective disorder (SAD).
Seasonal depression usually begins in the fall, continues throughout the winter, and improves once the days start getting longer in the spring.
Why does a lack of daylight affect your mood?
Natural light helps your brain regulate your internal body clock, which plays an important role in your sleep, energy levels, and mood. When there's less daylight, your body may produce more melatonin, the hormone that helps you sleep. At the same time, research suggests that reduced sunlight may also affect serotonin, a brain chemical involved in regulating mood.
The result? You may find it harder to wake up, feel more tired than usual, or feel like everything takes more effort.
How can you tell if it's more than just winter fatigue?
It's completely normal to have days when you're not feeling your best. But if, every winter, you notice several of the following signs, they last for several weeks, and they interfere with your daily life, it's worth talking to someone you trust or a healthcare professional:
You feel sad or discouraged almost every day.
You've lost interest in activities you used to enjoy.
You feel tired all the time.
You're sleeping much more than usual, or your sleep is disrupted.
You're having trouble concentrating.
You're more irritable than usual.
Your appetite changes a lot, and you often crave sugary or carbohydrate-rich foods (such as granola bars, muffins, chips, or similar comfort foods).
A few things that can help
While these tips aren't a substitute for treatment if you're experiencing depression, they can help support your mental well-being during the winter months.
Spend some time outside
Even when it's cold or cloudy, outdoor light is much brighter than indoor lighting. Try to get outside every day, especially in the morning. Even walking to the bus stop or to school can make a difference.
Get moving
You don't have to become an athlete! Going skiing, playing hockey, walking your dog, stretching, or even staying on your feet while cooking a meal are all great ways to give your mood a boost.
Stick to a regular sleep routine
Scrolling until 11 p.m. might be tempting, but it can leave you feeling even more tired. Try to go to bed and wake up at roughly the same time each day.
Eat well without restricting yourself
It's perfectly normal to crave comfort foods during the winter. You don't have to cut out chips or desserts, but when you can, try to eat balanced meals too. They give your body the energy it needs.
Stay connected
When you're feeling down, you might want to isolate yourself. But spending time with people you trust can really help, even if it's just to chat or do something relaxing together.
When should you ask for help?
If your symptoms become very intense, last for several weeks, or make it difficult to go to school, spend time with friends, or enjoy your life, talk to a trusted adult, a doctor, or another healthcare professional.
And if you're feeling so overwhelmed that you're having suicidal thoughts or you feel like life isn't worth living, get help right away. Talk to a trusted adult or contact Tel-jeunes. You don't have to go through this alone.
