Winter Depression in Canada: Why It Happens & How to Feel Better

Winter in Canada is long, dark, cold — and for many people, emotionally heavy. If you’ve noticed that your mood drops every year between November and March, you’re not alone. Across Canada, thousands experience winter depression, also known as Seasonal Affective Disorder (SAD) or seasonal depression.

In this guide, we break down why winter depression happens, who is at risk, what symptoms to look for, and what actually helps, based on Canadian clinical insights.

What Is Winter Depression? (Seasonal Affective Disorder Explained)

Winter depression, medically called Seasonal Affective Disorder (SAD), is a form of recurrent depression that appears during the fall and winter months when daylight levels drop significantly.

People experience SAD when their body’s natural rhythms and mood-regulating chemicals (like serotonin and melatonin) become disrupted due to lack of light.

Core characteristics of winter depression:

• Symptoms begin in late fall or early winter
• Mood improves naturally in spring and summer
• Symptoms come back year after year

Winter depression is recognized by the Canadian Mental Health Association and is treatable with the right interventions, including therapy, light therapy, nervous-system regulation, and behavioural adjustments.

Why Is Winter Depression So Common in Canada?

Canada has some of the highest latitude cities in the world, meaning:

1. Less sunlight exposure

From November to February, cities like Vancouver, Calgary, Edmonton, and Toronto experience:

• Short days (as little as 7–8 hours of daylight)
• Long stretches of cloud cover (especially in BC)
• Lower light intensity even midday

2. Serotonin levels drop

Reduced sunlight lowers serotonin, the neurotransmitter that affects:

• Mood
• Sleep
• Appetite
• Emotional regulation

This can contribute to depression-like symptoms.

3. Melatonin production increases

Your body naturally produces more melatonin when it’s dark — leading to:

• Excessive sleepiness
• Fatigue
• Low motivation

4. Disruption of circadian rhythm

Your internal clock becomes “out of sync,” causing:

• Low energy
• Irritability
• Difficulty waking up
• Emotional heaviness

5. Social isolation increases during winter

Canadians tend to stay indoors more due to:

• Cold temperatures
• Icy roads
• Early sunsets

Social withdrawal alone significantly affects mental health.

Common Symptoms of Winter Depression

Not everyone experiences winter depression the same way, but the most common symptoms include:

Emotional symptoms

• Persistent low mood
• Feeling hopeless or discouraged
• Increased irritability
• Feeling disconnected or numb

Physical symptoms

• Sleeping more than usual
• Low energy or fatigue
• Increased appetite (especially carbs & sugar)
• Weight gain

Cognitive symptoms

• Difficulty concentrating
• Reduced productivity
• Feeling mentally “slow” or foggy

Behavioural symptoms

• Withdrawing socially
• Losing interest in activities you enjoy
• Avoiding responsibilities

If these symptoms return every winter, it may indicate SAD.

Who Is Most at Risk in Canada?

Certain groups experience winter depression more often:

✔ People living in northern regions or cloudy climates (BC coast included)
✔ Individuals with a history of depression or anxiety
✔ Women (statistically more affected)
✔ Those with vitamin D deficiency
✔ Shift workers
✔ Immigrants adjusting to the Canadian climate
✔ People who work indoors with minimal sunlight exposure

How to Treat Winter Depression (Evidence-Based Options)

Below are the most well-researched and effective treatments used in Canada.

1. Light Therapy (First-line treatment)

“Light boxes” that deliver 10,000 lux have been shown to improve symptoms within:
2–4 weeks.

Light therapy helps regulate:

• Serotonin
• Melatonin
• Your circadian rhythm

It’s one of the most effective and accessible treatments for winter depression.

2. Counselling & Therapy (CBT, somatic, trauma-informed)

Working with a registered therapist helps you:

• Understand how seasonal changes affect your mood
• Build coping strategies
• Manage thoughts of hopelessness
• Identify patterns in your emotional cycles

CBT-SAD, a winter-specific cognitive behavioural therapy approach, is scientifically proven to help.

In Vancouver and BC, many insurance plans cover sessions with an RCC (Registered Clinical Counsellor).

3. Vitamin D supplementation

Many Canadians are Vitamin D deficient in winter. Correcting this can improve mood, fatigue, and cognitive clarity.

Speak to a healthcare professional before supplementing.

4. Structured daily routine

Creating consistency helps rebalance your nervous system:

• Wake up and sleep at the same time
• Include outdoor exposure even on cloudy days
• Move your body (walk, light exercise, stretching)

5. Nervous-System Regulation Techniques

Therapies that focus on the body help reduce winter-related stress:

• Breathwork
• Somatic therapy
• Polyvagal-informed approaches
• Mindfulness and grounding exercises

6. Medication (when needed)

For moderate to severe SAD, medication may be recommended. It is often used in combination with therapy.

When Should You Seek Professional Support?

You should consider talking to a counsellor or mental-health professional if:

• Your symptoms last longer than 2 weeks
• Your mood prevents you from functioning normally
• You feel overwhelmed, hopeless, or isolated
• You’ve lost interest in activities you normally enjoy
• Your symptoms return every winter

Winter depression is highly treatable, and early intervention leads to the best outcomes.

How Baraka Counselling Can Help You Navigate Winter Depression

At Baraka Ontology & Clinical Counselling, our team of Registered Clinical Counsellors (RCCs) provides evidence-based, compassionate support for individuals experiencing winter depression and Seasonal Affective Disorder (SAD). Our clinicians use approaches such as CBT-SAD, trauma-informed therapy, somatic regulation, mindfulness-based strategies, and nervous-system stabilization to help you understand your seasonal patterns, rebuild emotional resilience, and feel more grounded during the darker months. Whether you prefer in-person sessions in Vancouver and West Vancouver or the convenience of secure online therapy, we tailor each session to your unique needs, symptoms, and lifestyle. All therapists at Baraka are insurance-approved, meaning your extended health benefits may cover your sessions. You don’t have to face the winter alone — Baraka offers a supportive, culturally attuned environment where you can feel seen, understood, and equipped with tools to navigate seasonal depression with confidence and clarity.

Winter Depression in Vancouver: Why It’s Worse Here

If you live in BC, you may notice winter depression is especially intense. That’s because Vancouver experiences:

• Over 20–30 consecutive days of rain
• Low sunlight intensity
• Extremely cloudy months (November–January)

This makes light exposure even more limited, increasing SAD symptoms.

How Therapy Helps Canadians With Winter Depression

Therapy provides:

✔ Emotional support during dark months

✔ Strategies to manage seasonal patterns

✔ Tools to challenge negative thoughts

✔ Nervous-system regulation

✔ Accountability and structure

✔ A safe space to talk about feeling overwhelmed

Registered Clinical Counsellors (RCCs) in BC are recognized by:

• Pacific Blue Cross
• Sun Life
• Manulife
• Canada Life
• Green Shield
• And other extended health plans

This means your sessions may be covered.

Self-Help Strategies That Actually Work

Here are clinically backed ways to improve your mood:

• Get 20–30 minutes of daylight as early as possible
• Exercise indoors or outdoors
• Use a 10,000 lux light box in the morning
• Take warm showers to reset your nervous system
• Increase social contact
• Schedule enjoyable activities intentionally
• Reduce alcohol and screen time
• Maintain a sleep routine

Small changes can create significant improvements.