As autumn settles in and daylight hours shrink across Canada, many people notice their mood and energy dip. While it’s common to feel a bit slower in the darker months, some experience a more serious condition called Seasonal Affective Disorder (SAD) which is a type of depression triggered by seasonal changes.
SAD can cause symptoms like sadness, low motivation, trouble concentrating, and loss of interest in activities you normally enjoy. The good news: there are proven ways to manage SAD and protect your mental health through fall and winter.
7 ways to manage Seasonal Affective Disorder
- Get natural light daily – Try to spend time outside, especially in the morning. Even on cloudy days, exposure to daylight helps regulate your mood and sleep cycle.
- Brighten your environment – Use bright indoor lighting or a light therapy lamp to mimic natural sunlight.
- Stay physically active – Regular movement is a powerful mood booster. Aim for at least 30 minutes of moderate exercise most days.
- Eat for energy – Fuel your body with whole grains, fruits, vegetables, and omega-3-rich foods like salmon or walnuts.
- Keep a steady sleep routine – Go to bed and wake up at consistent times to support your body’s internal clock.
- Stay socially connected – Schedule time with family or friends, join a community group, or volunteer. Connection helps reduce feelings of isolation.
- Reach out for help – If symptoms persist, talk to your doctor or a mental health professional. Treatment options like therapy, medication, and light therapy can make a real difference.
And remember, you are not alone in feeling this way. Seasonal Affective Disorder is common in northern climates, and help is available. Small daily changes can make a big impact on your overall well-being.
