In short: About 15% of people in Canada get the winter blues. Their energy and mood dip, but they can still get through the week. About 2 to 3% have seasonal affective disorder (SAD), often called seasonal depression, which comes back around the same time each year and makes daily life hard, according to the Canadian Mental Health Association (CMHA). Light therapy, counselling and changes to your daily routine may help, and many people use more than one. If low mood has lasted most days for two weeks or more, it may be time to talk to your doctor or a therapist.
When the clocks go back in early November, the sun starts setting around 5 p.m. in Mississauga. By early December, it sets before 4:45. Many of us leave work in the dark and stay inside until morning.
This is often when the season starts to show up in your mood. Getting out of bed takes longer. Plans that sounded fun in October now feel like effort. You might eat more, sleep more and still feel tired, and the people close to you may notice you have gone quiet.
For many people, this is a normal response to less daylight, and it eases with time and small changes. For some, it grows heavier and stays all winter. Knowing the difference can help you decide what kind of support makes sense for you.
Winter blues or SAD: what is the difference?
The winter blues are common and milder. You may feel tired, a bit low or less social. You can still go to work, look after your family and enjoy some things.
SAD is a form of depression that follows the seasons. It usually starts in late fall or early winter and lifts in spring. The low mood lasts most of the day, most days, and it gets in the way of work, school, relationships or looking after yourself. It also tends to return year after year. Doctors call it major depression with a seasonal pattern.
| Winter blues | Seasonal affective disorder (SAD) | |
| How common in Canada | About 15% of people | About 2 to 3% of people |
| Mood | A bit low or flat, with good days mixed in | Sad, empty or hopeless most of the day, most days |
| Daily life | You can still manage work, home and plans | Work, school, family life or self-care become hard |
| Pattern | Comes and goes through the winter | Returns around the same time each year and lifts in spring |
| What may help | Daylight, routine, time with people | Light therapy, counselling or medication, plus the same daily habits |
A smaller group of people get SAD in spring and summer instead, with trouble sleeping, poor appetite and restlessness. This article focuses on the winter pattern, which is more common.
Only a doctor, nurse practitioner or psychologist can diagnose SAD. A therapist can help you make sense of what you are noticing and talk through your next steps.
Signs to watch for
SAD can build slowly over weeks, so the signs are easy to miss at first. You might notice it as tiredness, or in the way you start turning down invitations. Looking back over the past month can help you see a pattern.
The U.S. National Institute of Mental Health (NIMH) describes winter SAD as the usual signs of depression, plus a few that show up mainly in winter.
Common signs of depression:
- Feeling sad, empty or hopeless most of the day
- Losing interest in things you usually enjoy
- Low energy and trouble focusing
- Feeling worthless or guilty
- Thoughts of death or suicide
Signs more common in winter SAD:
- Sleeping much more than usual
- Craving carbohydrates such as bread, pasta and sweets, and gaining weight
- Pulling away from people, which some describe as wanting to hibernate
These winter signs can be confusing. Many people expect depression to mean trouble sleeping and a poor appetite. With winter SAD, you may sleep longer than usual, still wake up tired, and find yourself reaching for comfort food.
If thoughts of suicide are part of what you are feeling, please call or text 9-8-8 now. If you are in immediate danger, call 911 or go to your nearest emergency department.
Why it happens
Researchers are still learning what causes SAD. The leading idea is that shorter days throw off your body clock, the internal timer that tells you when to feel awake and when to feel sleepy.
NIMH describes three things that may be involved:
- Serotonin, a brain chemical that helps steady your mood. People with SAD may have less serotonin activity in winter.
- Melatonin, a hormone that makes you sleepy. People with winter SAD may make too much of it, which can lead to oversleeping.
- Vitamin D. Your body makes vitamin D when sunlight reaches your skin. With less daylight in winter, vitamin D levels can drop. Vitamin D is believed to support serotonin activity, so lower levels may lower mood further.
Who is more likely to get SAD
NIMH says SAD is much more common in women than in men. Researchers do not yet know why. It most often starts in young adulthood.
Where you live matters too. SAD is more common the farther you live from the equator, where winter days are shorter. In Toronto, daylight drops from about 15 and a half hours in late June to just under 9 hours in late December, according to sunrise and sunset data.
If you moved to Canada from a country with more winter sunshine, your first winters here may feel very different from what you knew. Short days, cold weather and being far from family can all arrive in the same season, and together they can make winter harder.
What helps
There is no single plan that works for everyone. Many people try a few options and keep what fits their life. Here is what each one involves and what the research says.
Light therapy
Light therapy means sitting near a bright light box each morning. The light stands in for some of the sunlight you miss in winter. Mayo Clinic suggests:
- Brightness: 10,000 lux (lux is a measure of how bright light is)
- Time: about 20 to 30 minutes a day
- Distance: about 40 to 60 cm (16 to 24 inches) from your face
- Timing: within the first hour after you wake up
According to Mayo Clinic’s light therapy guide, you keep your eyes open without looking straight into the light. Many people set the box off to one side while they read, eat breakfast or check email. Mayo also says a light box for SAD should filter out most or all UV (ultraviolet) light. Some lamps sold for skin conditions give off mainly UV light and could harm your eyes if used the wrong way, so it helps to check the label before you buy.
Light boxes are sold without a prescription. Checking with your family doctor first is still a good idea, especially if you have:
- Bipolar disorder. Bipolar disorder is a mood condition with periods of depression and periods of mania. Mania is a stretch of very high energy, little need for sleep, racing thoughts and sometimes risky choices. Because light therapy can lift mood, Mayo Clinic notes that using the box too long, or increasing time too quickly, may bring on manic symptoms in people with bipolar disorder. If you live with both SAD and bipolar disorder, Mayo suggests reviewing whether and when to use light therapy with your health care provider.
- An eye condition such as glaucoma, cataracts or eye damage from diabetes. Mayo Clinic suggests getting advice from your eye specialist before you start.
Light therapy works as a daily habit, so most people use it each morning through the darker months.
Counselling
Counselling gives you space to understand what winter does to your mood and to build a plan that fits your life. It can also help with what tends to come along with SAD, such as strain at work, tension at home, or feeling cut off from friends.
Cognitive behavioural therapy (CBT) is one of the most studied approaches. It looks at how your thoughts, feelings and actions affect each other. In CBT, you might:
- Notice thoughts that pull your mood down, such as “Winter ruins everything” or “I can’t do anything until spring,” and look at how true they are
- Plan small activities that bring some enjoyment or a sense of accomplishment, even on low-energy days
- Learn your early signs that your mood is slipping, so you can act sooner
Researchers have also tested a version of CBT made just for seasonal depression, called CBT-SAD. It was developed by psychologist Kelly Rohan at the University of Vermont, according to Psychiatric News.
A study published in the American Journal of Psychiatry compared CBT-SAD with light therapy. Researchers gave 177 adults with winter depression either six weeks of CBT-SAD or six weeks of light therapy. The next winter, both groups did about the same. By the second winter, depression had come back for 27% of the CBT group, compared with 46% of the light therapy group.
One study cannot settle the question. It does suggest that the skills you learn in therapy may keep helping after sessions end. Many people use both: light therapy for the daily boost, and counselling for tools that last.
At Cornerstone, therapists offer one-on-one CBT. It uses the same core tools, such as noticing unhelpful thoughts and planning activities, shaped around your own winter patterns and your life.
Your therapist may also draw on other approaches, such as acceptance and commitment therapy (ACT), which helps you make room for hard feelings while still doing what matters to you, or mindfulness-based therapy. You and your therapist can decide together what fits.
Daylight and daily routine
Small changes may help, especially when they start early in the season. Some people find these useful:
- Getting outside in the morning, even on cloudy days. Outdoor winter light is still much brighter than most indoor lighting.
- Waking up at the same time every day, weekends included
- Moving in a way you enjoy, such as a walk at lunch while it is still light
- Planning a few things to look forward to in January and February
- Keeping regular plans with people, even short ones
Medication
Antidepressants may help some people with SAD. Your family doctor, nurse practitioner or psychiatrist is the right person to talk with about whether medication is a good fit for you.
You may also hear that vitamin D helps. NIMH says studies on vitamin D for SAD have had mixed results. Your doctor can check your levels and let you know whether a supplement makes sense for you, and how much to take.
When to reach out
It may be time to talk to someone if:
- Low mood has lasted most days for two weeks or more
- Getting to work or school, or caring for your family, has become hard
- You are using alcohol or other substances to get through the day
- People close to you have said they are worried
If you have been diagnosed with SAD, or you know winter is hard for you, you can reach out at any point in the year. Reaching out while you still feel fairly well is a good use of counselling.
Planning ahead of winter
If SAD has come back for you more than one winter, late summer or early fall is a good time to make a plan. Some people:
- Talk with their doctor in September or October about light therapy or medication, so a plan is in place before the darkest weeks
- Book a few counselling sessions in the fall to map out their early warning signs and what helps
- Write down what worked last winter, and what did not
- Line up activities and people for January and February before their energy drops
In the study above, people who learned CBT skills were less likely to have depression return two winters later. Starting in the fall gives you time to practise those skills while you still have more energy.
If you are thinking about suicide, or worried about someone who is, call or text 9-8-8, the Suicide Crisis Helpline. It is open 24 hours a day, every day. If you are in immediate danger, call 911 or go to your nearest emergency department. You can find more crisis lines on our emergency contacts page.
When it is someone you love
SAD affects families too. A partner may seem withdrawn every winter. A teen may sleep through weekends and lose interest in friends. A parent may get quieter as the days get shorter.
If you are worried about someone, it can help to:
- Mention what you have noticed, gently and without judgment
- Invite them for a walk while it is still light out
- Offer to help them find a doctor or therapist
- Keep including them in plans, even when they say no
- Look after your own energy too
Family counselling can help everyone understand what is going on and find ways to support each other through the winter.
How Cornerstone can help
Our team includes Registered Psychotherapists trained in CBT and other approaches that help with depression, including seasonal depression. We offer individual, couples and family counselling. You can meet in person at our Mississauga office, which has free parking, or online from anywhere in Ontario. Online sessions can be easier in winter, when it gets dark early and roads are icy.
Lower-cost options may be available, depending on your situation. You can learn more on our affordable therapy page.
- A sliding scale, based on income
- $50 sessions with supervised interns
- Free counselling for Peel Region residents receiving Ontario Works (OW) or the Ontario Disability Support Program (ODSP), until December 31, 2026
Using your benefits. Cornerstone does not bill insurance companies directly. You pay for each session and receive a receipt to submit to your benefits plan. Most workplace plans accept receipts from Registered Psychotherapists, but coverage varies, so please check with your provider. Sessions may also count toward the medical expense tax credit.
Counselling is available in English, French and Arabic. If you would like your Christian faith to be part of your counselling, we offer that as well. It is always your choice.
You can start with a free 15-minute call to ask questions and find the right therapist. Most people start counselling within one to two weeks. Call 905-214-7363 or book your first appointment online.
Frequently asked questions
What is the difference between the winter blues and seasonal depression?
The winter blues are milder and affect about 15% of people in Canada. You may feel tired or low, but you can still manage daily life. Seasonal depression, or SAD, affects about 2 to 3% of people in Canada. It lasts most of the day on most days, returns around the same time each year, and makes work, home life or relationships hard.
When does seasonal depression usually start?
For most people, it starts in late fall or early winter and lifts in spring. A less common form happens in spring and summer.
Does light therapy help with SAD?
Light therapy is one of the main treatments for winter SAD. Mayo Clinic suggests a 10,000 lux light box for about 20 to 30 minutes within the first hour after waking. It is a good idea to talk to your doctor first, especially if you have bipolar disorder or an eye condition.
Can counselling help with seasonal depression?
Counselling may help you understand your winter patterns and build tools that last. Cognitive behavioural therapy (CBT) has research support for SAD. One study found depression was less likely to return two winters later after CBT than after light therapy.
Do I need a diagnosis to start counselling?
You can start counselling without a diagnosis. A therapist can help you sort through what you are noticing. If it sounds like SAD, they may suggest you also see your doctor, who can diagnose it and talk with you about light therapy or medication.
Should I take vitamin D for SAD?
Studies on vitamin D for SAD have had mixed results, according to NIMH. Your doctor can check your levels and tell you whether a supplement may help, and how much to take.
Is counselling for SAD covered by OHIP?
OHIP covers psychotherapy from doctors, such as a family doctor or psychiatrist. Sessions with a Registered Psychotherapist may be free in some government-funded hospitals, clinics and agencies, according to CAMH. In private practice, you or your workplace benefits plan usually pay. These sessions may also count toward the medical expense tax credit.
Reviewed by
This article was reviewed by Marc Guany, Registered Psychotherapist (Qualifying). This means he is registered with the College of Registered Psychotherapists of Ontario (CRPO) and works under clinical supervision at Cornerstone as he moves toward full registration. Marc holds a Master of Arts in Counselling Psychology and a Master of Theological Studies.
Marc believes people are more than what has happened to them. In therapy, he helps clients look with curiosity at the patterns and inner voices that once helped them cope, so they can loosen their hold. He draws on Cognitive Behavioural Therapy (CBT), which helps you notice and change unhelpful thoughts and habits. He also uses Internal Family Systems (IFS), Narrative Therapy and Solution-Focused Brief Therapy.
Marc offers Christian-informed therapy and welcomes clients of all faiths, as well as those who prefer a non-religious approach.
