As the days grow shorter and the air turns cold, even the most optimistic Canadians can feel their energy dip. The shift from bright fall colors to grey skies and long nights can take a toll, which many describe as the winter blues. While it’s common to feel sluggish or unmotivated, for some, these seasonal changes can trigger deeper feelings of sadness or isolation known as Seasonal Affective Disorder (SAD).
Many people experience what’s often called the “winter blues”, which is a real, seasonal shift in mood that happens as daylight hours shorten. As the days grow darker and colder, energy levels and motivation can dip, often lifting again once spring and longer daylight return. However, there are ways to lighten the emotional load. Winter can test our mood, energy, and connection, but it’s also a time to slow down and be deliberate about how we care for ourselves.
When we make gentle adjustments to our environment and daily routine, it can completely change how we experience the season. Shivani Agarwal, a registered clinical counsellor (RCC) and founder of the Centre for Self-Discovery, a global therapy center working with South Asians around the world, says coping with the darker months starts with intention and small, meaningful actions that remind the body and mind that warmth and light still exist.
She shares her top three tips to escape the winter blues:
1. Invite Light into Your Life
If there’s one thing winter steals most effectively, it’s light. Consequently, that loss has a direct impact on mood and energy. Agarwal explains, “Our brains respond directly to sunlight. Step outside early in the day or sit by the window/use a light therapy lamp for 20-30 minutes per day. Small doses of light will help you regulate your mood and body clock.”
Morning light is especially powerful. Exposure to natural or simulated sunlight early in the day helps your body maintain its circadian rhythm, the internal clock that controls sleep, alertness, and hormone levels. For those who live in areas where sunlight is scarce in the dead of winter, light therapy lamps can mimic the brightness of morning sun and lift mood within days of consistent use.
That said, it is important not to underestimate real daylight, even when it’s cloudy. A short walk in the morning or sitting near a bright window can help reset your body’s natural rhythm, a small but important act of resistance against the winter gloom.
2. Create Movement, Not Pressure
As the temperatures drop, many people naturally move less—we hibernate, often without realizing it. Agarwal details that one of the most powerful antidotes to low mood is movement, and that doesn’t mean hitting the gym or committing to intense routines.
“Movement acts like medicine,” she says. “It doesn't have to be a gym workout; it can be walking, stretching, dancing, or not postponing active errands, which we tend to do in the winter. It's no surprise that movement releases endorphins and reconnects us to our body's rhythm.”
Movement triggers endorphin release—the body’s natural mood boosters—and re-establishes a sense of rhythm when the days begin to blend. The key is consistency and compassion. Instead of pushing yourself to perform, the magic lies in focusing on simple, sustainable forms of movement: short walks, home stretches, or even dancing to your favorite playlist. By reframing movement as something joyful rather than obligatory, you can maintain physical and emotional balance throughout the season.
3. Stay Emotionally Warm Through Connection
When the weather turns, isolation often follows. People go out less, plans get canceled, and before long, the social warmth of summer feels like a distant memory. Agarwal stresses that connection—not just casual socializing, but intentional emotional warmth—is one of the strongest protectors against winter sadness.
“Winter, especially when it’s raining, tends to isolate us for days on end,” she points out. “Plan ahead to incorporate intentional social moments of warmth. Eat with loved ones, make phone calls and video calls, organize board game nights, or create something together. Connection is one of the most powerful antidepressants we have access to (and it's free!).”
Science agrees: social connection increases oxytocin and dopamine, two chemicals that enhance mood and buffer against stress. However, beyond biology, it’s also about belonging. Whether it’s sharing food, laughter, or traditions, staying socially engaged reminds us that we’re part of something larger: a community that continues to thrive even as the world outside grows colder.
Still, even with the best efforts, some winters feel heavier than others. When low mood lingers or daily functioning becomes difficult, Agarwal encourages reaching out for professional support. “If winter feels especially heavy this year, find the right professional who can help you through it,” she advises.
Ultimately, taking care of your mental health isn’t a luxury; it’s part of surviving and thriving in long, dark seasons. As rain engulfs the city and sunlight feels scarce, escaping the winter blues becomes less about chasing summer and more about creating light where you are. Open the blinds. Step outside. Stretch. Call someone you miss. Share a meal. The darkness may be inevitable, but warmth, connection, and self-kindness can make things feel a little less blue.