As winter settles in and daylight hours dwindle down, many people might start to feel a shift in their mood and energy. The excitement of the holidays can help bring some joy, but for some, the darker days can also mean a persistent sense of fatigue, low motivation, or sadness. These feelings could be signs of Seasonal Affective Disorder (SAD): a mental health issue that typically emerges during the fall and winter months and is estimated to account for about 10% of all depression cases in Canada. 

December is Seasonal Affective Disorder Awareness Month, making it an ideal time to talk about how we can care for our mental and physical health—and raise awareness about mental illness—during the winter months.  Whether you experience SAD or just feel a little off when the sun disappears, there are simple, effective ways to boost your mood and energy. 

Here are some practical tips to help you thrive through the winter season: 

1. Soak Up the Sun (When You Can) 

Natural sunlight can do more for you than you think. In fact, it’s one of the best mood boosters out there. Even on cold days, try to get outside for at least 15–30 minutes. A brisk walk during your lunch break or sitting by a sunny window can make a big difference. 

Tip: Keep your curtains open during the day and consider rearranging your workspace to be near a window. 

2. Consider Light Therapy 

Winter often brings unpredictable weather and limited sunshine, which can take a toll on our mood and energy. When natural light is hard to come by, light therapy lamps (also known as SAD lamps) can offer a helpful boost. These devices mimic natural daylight and can be especially helpful in the morning to reset your internal clock and improve your mood. Speak with a healthcare professional before you start. 

Tip: Look for a lamp that emits 10,000 lux and is UV-free. Use it for about 20–30 minutes each morning. 

3. Stay Active 

Exercise is one of the most effective ways to support your mental health during the winter months. It helps release feel-good endorphins, reduces stress, and promotes better sleep. The good news? You don’t need to train for a marathon – just moving your body regularly can make a big difference. 

Ideas to try: 

• Take a walk or a hike. If it’s too chilly outside, consider investing in a walking pad and getting your steps in while watching your favourite holiday movie.  
• Try a virtual fitness class. YouTube is full of free options, from high-energy workouts to gentle stretching sessions.  
• Dance it out. Put on your favourite playlist and have a solo dance party in your living room.  

4. Eat for Energy and Mood 

What you eat can impact how you feel. During the winter, it’s tempting to reach for comfort foods, but a balanced diet can help stabilize your mood and energy levels. 

Mood-boosting foods (according to Healthline) include: 

• Lean protein (like salmon – get those Omegas in!) 
• Berries 
• Dark chocolate 
• Foods rich in Vitamin D and B12 – like milk, eggs, cottage cheese – to name a few 

5. Stick to a Routine 

Shorter days and longer nights can throw off your internal clock, making it harder to stay energized and focused. That’s why building a consistent daily routine – especially around sleep, meals, and movement – can be a game changer for your physical and mental well-being. 

Tip: Try to wake up and go to bed at the same time every day (yes, even on weekends!) This can help regulate your circadian rhythm and improve sleep quality. 

6. Stay Connected 

Winter can feel isolating, especially when the days are short, and we’re spending more time inside. But staying socially connected is one of the most powerful ways to support your mental health. Be it a brief phone conversation, a virtual coffee meet-up, or an in-person gathering, dedicating time to those who uplift you can enhance your sense of stability and strengthen the peer support network around you  

Tip: Build connection into your routine by scheduling regular check-ins with friends or family. Even better – plan something fun to look forward to! 

Here are a few ideas to help you get out and enjoy your community this winter: 

• Toronto: Visit the Distillery Winter Village, a magical holiday market filled with twinkling lights, artisan vendors, and seasonal treats. 
• Montreal: Explore the Great Montreal Christmas Market or take in the dazzling light installations at LUMINO in the Quartier des Spectacles. 
• Ottawa: Head to the Ottawa Christmas Market at Lansdowne Park for live music, skating, and local shopping. 
• Vancouver: Stroll through the Vancouver Christmas Market at Jack Poole Plaza, complete with mulled wine, German-inspired food, and handcrafted gifts. 
• Halifax: Enjoy the Evergreen Festival along the waterfront, featuring light displays, local vendors, and live entertainment. 

7. Practice Mindfulness and Self-Care 

It’s crucial for your mind and body to take time for self-care. Mindfulness practices like meditation, journaling, or simply taking a few deep breaths can help reduce stress and improve your overall quality of life. 

If you’re not sure where to start, check out our blog post: Mindfulness and Meditation: Simple Ways to Find Calm in a Chaotic World. It has some easy, approachable tips to help you bring more calm into your day. 

Other self-care ideas to improve your mental health: 

• Take a warm bath 
• Read a good book 
• Listen to music or a podcast 
• Try a new hobby or creative activity 

8. Know When to Seek Help 

If your symptoms are persistent or interfere with your daily life, it’s important to reach out to a professional for mental health support. SAD is a real and treatable condition. Talking to a healthcare provider or mental health professional can help you find the right treatment plan. 

Resources to explore: 

• Your family doctor 
• If your workplace offers an Employee Assistance Program (EAP), you may have access to short‑term counselling or referrals. 
• Mental health organizations like CAMH or the Canadian Mental Health Association (CMHA) 

Winter can be tough, but it doesn’t have to take a toll on your well-being. By being proactive and incorporating small, healthy habits into your daily routine, you can boost your mood, stay energized, and feel more like yourself – even on the darkest days. 

Disclaimer: This article provides general information only and is not medical, legal, or insurance advice. It is not a substitute for professional care; please consult a qualified healthcare professional for advice about your situation. References to third‑party sites, products, or events are provided for convenience without endorsement; availability and details may change. We are not responsible for third‑party content or privacy practices. If you are in crisis, call 911 or your local emergency number, or visit the nearest emergency department.