Coping with Seasonal Affective Disorder (SAD) - Practical Tips for Winter Wellness

What Is SAD?

Do you find yourself a little more tired and low energy during the colder, darker months of winter? It’s not just in your head, you could be experiencing Seasonal Affective Disorder (SAD).

SAD was first identified in the 1980s by psychiatrist Dr. Norman Rosenthal, who noticed people reliably felt worse in winter and better in spring. Since then, research has confirmed this seasonal pattern—and the good news is, it’s very treatable.

Recognizing Symptoms & Expert Insights

Even subtle shifts in daylight, such as those caused by Daylight Saving Time, can worsen symptoms by disrupting circadian rhythms and reducing exposure to natural light, which affects serotonin and melatonin levels key hormones tied to mood and sleep.

How to cope with SAD

Self-care: Prioritize nutritious meals and consistent eating schedules to support physical and emotional well-being.
Protect your sleep: Maintain regular sleep patterns, avoid screens before bed, and wake at consistent times.
Stay connected: Build a support system—friends, family, therapists, or coaches—who offer connection and comfort.
Daily movement: Exercise activates mood-enhancing neurotransmitters like serotonin and adrenaline, improving motivation and resilience.
Pace yourself: Avoid overcommitting and create space for rest, reflection, and relationships.

Additional Tips for Winter Wellness

• Seek daylight: Spend time outdoors, keep curtains open, and sit near windows—even on cloudy days.
• Try light therapy: Under medical guidance, UV-filtered light boxes can help regulate mood and sleep.
• Reduce stress: Talk to a mental health professional, explore meditation, and build routines that soothe rather than strain.
• Stay proactive: Recognize early signs and respond with compassion and structure.

About the Author

Dr. Donna Ferguson, C.Psych, ABPP, is a board-certified clinical psychologist, Assistant Professor at the University of Toronto, and clinical leader at CAMH’s Work Stress and Health Program. With over 20 years of experience, she specializes in trauma recovery, mood disorders, workplace mental health, and cognitive behavioural therapy.