The clocks go back, it's dark by five, and suddenly getting out of bed feels harder than it did a month ago. You're more tired than usual. The things you normally enjoy feel like a lot of effort. You might even catch yourself wondering, "What is wrong with me?"
If that sounds familiar, here's the first thing we want you to know: you're not imagining it, and you're not alone.
Yes, seasonal depression is real
Seasonal depression, also called seasonal affective disorder (SAD), is a recognized type of depression that follows a seasonal pattern. For most people, it begins in the fall, deepens through the winter, and lifts in the spring and summer.
It's also more common than many of us realize. According to the Canadian Mental Health Association, about 2 to 3% of people in Canada experience seasonal affective disorder, and about 15% experience the milder "winter blues."
The winter blues and seasonal depression can look similar, but they're not the same. The winter blues might make you feel a little flat or sluggish. Seasonal depression goes further: it interrupts your daily life and your ability to function at home, at work, at school, or in your relationships.
Recognizing the signs
Some common signs of seasonal depression include:
- Persistent sadness or low mood that lasts most of the day, most days
- Feeling tired or lacking motivation, even after rest
- Changes in sleep or appetite, such as sleeping much more or craving more carbohydrates
- Difficulty concentrating or feeling overwhelmed by everyday tasks
- Withdrawing from people and activities you usually love
Noticing a few of these doesn't automatically mean you have seasonal depression, but it is a sign to pay attention and be gentle with yourself.
Why does winter affect us this way?
Less daylight affects more than our mood. Shorter days can disrupt our internal body clock, which influences how we sleep, how much energy we have, and how we feel. Colder weather also means more time indoors and less time moving our bodies and connecting with others.
For many in our community, winter can carry another layer too. If you grew up somewhere warmer, or your family is far away, the long Canadian winter can bring a quiet sense of homesickness and isolation. That is real, and it matters.
Faith in every season
As Christians, we sometimes feel that struggling with our mental health means our faith isn't strong enough. But needing care in a hard season is not a lack of faith. It's part of being human.
Scripture reminds us that God cares about the whole person: "Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers" (3 John 1:2, NKJV). At Soul Care, we hold on to this truth: it is the will of the Father that you are well. That includes this winter.
Small ways to care for yourself this winter
You don't have to overhaul your life. Start with one or two of these:
- Get outside in the daylight, even for 10 minutes, especially in the morning.
- Keep a steady rhythm for sleep, meals and movement.
- Stay connected. Reach out to one person instead of pulling away.
- Rest without guilt. Slowing down is not the same as giving up.
- Plan something to look forward to, like a cozy dinner with friends, a new recipe or a winter walk.
Try this: reflection prompts for the season
Grab a journal, find a quiet moment, and sit with one of these questions:
- What does this season usually take out of me?
- What would it look like to care for myself this winter, instead of just pushing through it?
- Who or what helps me feel most like myself?
- Where have I seen God's faithfulness in past hard seasons?
When to reach out for support
Self-care helps, but it isn't always enough, and that's okay. If your low mood lasts for weeks, makes it hard to function, or feels heavier each year, please talk to a therapist or your doctor. Seasonal depression is very treatable, and you don't have to wait until spring to feel better.
Want a guided place to start? Reframing the Winter Season is a 28 page Soul Care workbook by Jessica Robinson-Grant, MSW, RSW and Khadian Gooden. It's filled with education, practical tools, guided reflections and faith rooted encouragement to help you care for your mind, body and soul this winter. Get your copy here.
Ready to talk to someone? Soul Care Christian Counselling offers virtual therapy across Canada with therapists who understand the intersection of faith and mental health, including affordable options. Book a session.
If you're in crisis or thinking about ending your life, call or text 9-8-8 any time, day or night.
Winter doesn't have to be a season you simply endure. It can also be a season of reflection, restoration and intentional care. You deserve to feel supported in every season. 🤎