What Is SAD?
SAD usually shows up in late Fall or Winter when sunlight is scarce. Experiences can include:
● Feeling down most of the day
● Low energy and constant fatigue
● Sleeping or eating more than usual (especially craving carbs)
● Losing interest in activities you used to enjoy
● Having trouble concentrating

It’s surprisingly common! Studies suggest that between 2–10% of people in colder climates experience SAD (Magnusson & Boivin, 2003). Women and people living farther from the equator tend to be affected more often (Rosen et al., 1990).

Why Does It Happen?
Our brains rely on sunlight to regulate mood, energy, and sleep. When daylight decreases, the body produces more melatonin (the sleep hormone) and less serotonin (the “feel-good” chemical). This shift can disrupt our internal clock, leaving us tired, unmotivated, or low in mood (Lam et al., 2001).

↳If you want to learn more about the science behind SAD, read our blog post: Shedding Light on Seasonal Affective Disorder (SAD), which goes in-depth about the inner workings of SAD!

What Helps?
Here are a few ways to ease symptoms and make the darker months a little brighter:
💡Light Therapy
Sitting near a bright light box for about 20–30 minutes in the morning can make a big difference. The light mimics natural sunlight, helping to regulate your sleep–wake cycle and mood (Lam et al., 2006).
🌱Get Outside
Even on cloudy days, natural light helps! Try to spend time outdoors each day or sit near a window that gets good light. Additionally, taking in some fresh air can help with the stuffy feeling we get from being inside all day!
🗓️Keep a Steady Routine
Go to bed, wake up, and eat around the same times each day. Consistency helps your body adjust to the season’s rhythm and less daylight quicker!
🏃Move Your Body
Exercise increases serotonin and endorphins, both of which lift mood. You don’t need to lift weights or anything; even a brisk walk or a few minutes of stretching helps.
🗣️Try CBT (Cognitive-Behavioural Therapy)
Therapy can help you identify and change unhelpful thought patterns that may make SAD worse. Research shows CBT can be as effective as light therapy (Rohan et al., 2004). 🩺Consider Vitamin D Because winter sunlight is limited, vitamin D levels often drop, which may affect mood (Melrose, 2015). Discuss with your healthcare provider whether vitamin D supplements may help with your experiences.
🤝Stay Connected and Plan Enjoyable Activities
Isolation can make SAD symptoms stronger. Try planning cozy activities with friends, starting a creative hobby, or setting up a “winter bucket list” to stay engaged. Things like baking cookies, making paper snowflakes, or even watching your favourite winter movies! (I once again recommend Charlie Brown for some low-stimulation, cozy winter movies.)

When to Seek Support
If your low mood, fatigue, or loss of interest lasts for weeks or makes daily life hard, it might be time to reach out for professional help. SAD is a real, treatable condition, and getting support early can make a big difference.