For many British Columbians, the return of shorter days, grey skies, and colder temperatures marks more than just a seasonal change—it brings on a noticeable shift in mood, energy, and emotional well-being. Suppose you’ve found yourself feeling persistently down or unmotivated during the fall and winter months. In that case, you may be experiencing Seasonal Affective Disorder (SAD), a common but often misunderstood form of depression.
Registered counselling and other holistic approaches can play a decisive role in managing seasonal mood changes with personalized, evidence-informed care.
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a form of depression that typically occurs during the darker months of the year—primarily fall and winter—when sunlight exposure is limited. While some may refer to it casually as the “winter blues,” SAD is more than just a passing dip in mood. It can significantly disrupt daily functioning, work performance, and overall quality of life.
Many individuals with SAD experience a persistent low mood or sadness, along with a loss of interest in activities they once enjoyed. Fatigue can set in, even after a full night’s rest, and there may be an increased need for sleep or difficulty waking. Cravings for carbohydrates and resulting weight gain are also common. Feelings of hopelessness or worthlessness may emerge, often paired with difficulty concentrating.
These symptoms tend to build gradually in the early fall and intensify through winter, easing with the return of spring and increased daylight.
Why Is SAD So Common in British Columbia?
British Columbia’s beautiful natural surroundings come with their own challenges. The region is known for its prolonged periods of overcast skies and early nightfall during the winter months—especially in Chilliwack, Abbotsford, and surrounding Fraser Valley communities. These geographic and climatic conditions contribute to a higher prevalence of SAD among residents.
When sunlight is limited, the body’s internal clock (circadian rhythm) can become disrupted. Additionally, reduced exposure to natural light can affect serotonin levels, which play a key role in mood regulation. For some, this leads to a recurring seasonal pattern of depressive symptoms that should not be ignored.
Understanding the Emotional Impact of Seasonal Affective Disorder
One of the most challenging aspects of SAD is the sense of isolation it can bring. It’s common to feel like you’re the only one struggling while others seem to embrace the season with ease. But you’re far from alone. Studies show that between 2% and 3% of Canadians experience clinical SAD, while up to 15% experience milder forms of seasonal mood disturbance.
Recognizing that what you’re feeling is real and valid is the first step toward healing. Counselling can provide a safe, supportive space to explore these feelings, identify triggers, and develop coping strategies tailored to your unique needs and lifestyle.
How Counselling Can Help: A Collaborative, Practical Approach
Working with a registered counsellor offers more than just a listening ear. It provides a structured space to explore your experiences and learn how to respond to them in a healthier, more constructive way.
Many individuals find that counselling helps them identify patterns, unpack the emotional weight of seasonal depression, and feel more grounded during the winter months. Whether you’re facing SAD for the first time or have struggled with seasonal depression for years, talking to a professional can help restore clarity, stability, and hope.
What to Expect in Counselling for SAD
A practical approach to SAD often begins with a personalized assessment to understand the emotional, physical, and environmental factors contributing to your symptoms.
One of the most effective evidence-based methods is Cognitive Behavioural Therapy (CBT), which helps individuals reframe negative thoughts and establish healthier behavioural patterns. This may include setting small, achievable goals to create structure and rhythm in daily life.
Practices such as mindfulness and body awareness are often integrated to promote present-moment awareness and reduce rumination. Lifestyle counselling may also play a role—guiding clients to improve sleep hygiene, incorporate regular movement, and make nutritional adjustments to support overall well-being.
In some cases, counselling may be combined with other holistic approaches, such as naturopathic support or nutritional guidance—particularly when symptoms like fatigue, stress, or hormonal imbalances are involved. A multi-faceted approach can often provide more profound, more lasting relief.
Did You Know?
Cognitive Behavioural Therapy (CBT) has been shown to be just as effective as light therapy for treating SAD, with the added benefit of helping prevent relapse in future seasons.
Practical Tips for Managing SAD at Home
While professional counselling is a powerful tool in addressing Seasonal Affective Disorder, there are also supportive steps you can take at home to manage symptoms and maintain emotional well-being. These techniques, when integrated into your routine, can help counteract the effects of low sunlight and colder weather.
Let in the Light
Maximize your exposure to natural light by opening blinds during the day, spending time outdoors in the morning, or arranging your living space to sit near windows. Light therapy boxes can be a helpful supplement, mimicking sunlight to regulate your circadian rhythm—though it’s best to consult a healthcare professional before starting.
Stay Physically Active
Regular movement can elevate mood by boosting endorphins and serotonin. Whether it’s a brisk walk, gentle yoga, or stretching, any form of physical activity can offer mental health benefits when done consistently.
Prioritize Sleep and Nutrition
A consistent sleep schedule supports emotional and hormonal balance. Try to maintain regular bedtimes and waking hours, even on weekends. Alongside this, eat mood-supportive foods like those rich in omega-3 fatty acids, vitamin D, and protein to help nourish brain function.
Nurture Connection
Make intentional plans to stay socially connected, even when motivation is low. Whether it’s a phone call, a short visit, or joining a group activity, maintaining relationships helps reduce the sense of isolation that SAD can bring.
Practice Self-Compassion
It’s important to remember that SAD is not a personal failing—it’s a legitimate and treatable condition. Be gentle with yourself, and honour the need for rest, boundaries, and extra care during challenging seasons.
These strategies are most effective when paired with therapeutic support that helps uncover deeper patterns or barriers that may be influencing your mental health.
When to Seek Professional Help
If you notice your symptoms interfering with your ability to function, enjoy daily activities, or connect with others, it’s time to seek help. There is no shame in needing support. SAD is a legitimate and treatable condition, and everyone deserves access to adequate care.
Counsellors trained in managing seasonal depression can offer non-judgmental, affirming, and personalized support tailored to your specific needs.
The Science Behind SAD
Seasonal Affective Disorder is linked to specific changes in the brain triggered by reduced daylight. When sunlight exposure decreases, the body’s internal clock—known as the circadian rhythm—can become misaligned. This disruption can lead to difficulty sleeping, lower energy, and mood instability.
Two key hormones are also impacted:
- Melatonin: This hormone helps regulate sleep. Longer nights and reduced sunlight can lead to increased melatonin production, which may cause excessive sleepiness or difficulty waking.
- Serotonin: Often called the "feel-good" neurotransmitter, it plays a central role in mood regulation. Less sunlight can cause a drop in serotonin levels, which is closely associated with symptoms of depression.
These biological shifts help explain why SAD tends to follow a predictable seasonal pattern and why interventions such as light therapy, counselling, and structured routines can be effective in resetting these systems.
The Role of Nutrition in Seasonal Depression
What you eat can have a measurable impact on your mental health—especially during seasons when energy and mood tend to dip. While no single food can prevent SAD, specific nutrients are known to support brain chemistry and emotional balance.
- Vitamin D: Often called the "sunshine vitamin," low levels of vitamin D have been linked to depressive symptoms. During months with limited sun exposure, supplementation or vitamin D-rich foods such as fortified dairy products and fatty fish may be helpful.
- Omega-3 Fatty Acids: Found in flaxseeds, walnuts, and oily fish such as salmon, omega-3s support brain health and may improve mood.
- Complex Carbohydrates: Whole grains, legumes, and vegetables can help stabilize blood sugar levels, reducing mood swings and fatigue.
- Protein: Lean protein sources provide amino acids like tryptophan, which the body uses to produce serotonin.
Supporting mental health through nutrition is not about strict diets but about making consistent, informed choices that nourish your body and mind. For those managing SAD, combining nutritional awareness with therapeutic support can enhance both resilience and overall well-being.
Conclusion
Seasonal Affective Disorder can feel overwhelming, especially when it returns year after year. But with awareness, support, and the right tools, it becomes more manageable. Understanding that SAD is a legitimate condition—not a personal weakness—can be the first step toward change. By recognizing the signs early, integrating supportive daily habits, and seeking professional help when needed, it’s possible to reclaim a sense of balance and emotional well-being, even during the darkest months of the year.
Whether you’re exploring new ways to support your mental health or helping a loved one navigate seasonal depression, remember: support is available, healing is real, and small changes can lead to meaningful improvements.
FAQs
How is SAD different from regular depression?
SAD is a subtype of depression that follows a seasonal pattern, most commonly appearing in fall and winter. Unlike major depressive disorder, SAD symptoms often resolve in the spring or summer.
Do I need a diagnosis to start counselling for SAD?
No diagnosis is required to begin counselling. If you’re experiencing symptoms that are affecting your well-being, a registered counsellor can help assess your situation and support you.
Can light therapy replace counselling?
Light therapy can be effective for some people, but counselling addresses the emotional and behavioural aspects of SAD that light therapy alone may not resolve.
What if I’m not sure whether I have SAD or “hate winter”?
It’s common to feel low during the darker months, but if your mood, energy, or motivation are significantly impacted, it may be worth speaking to a professional.
Is SAD something I’ll struggle with every year?
Not necessarily. With support, many people learn how to manage their symptoms and reduce their intensity over time. Preventative strategies and early interventions can make a significant difference.
