Seasonal Affective Disorder in Ontario: Signs and Support This Winter

Sometime in early November, most of us in Ontario walk out of work at 5 p.m. and realize it’s already pitch dark. Some people shrug it off. Others feel something sink as the days get shorter, and that heavy, tired feeling hangs around until March.

If you’re in the second group, it may be more than the winter blues. Seasonal affective disorder, usually called SAD, is a type of depression that follows the seasons. For most people it starts in late fall and early winter and lifts once the days become longer again.

In this blog, we’ll explain what seasonal affective disorder is, the symptoms of SAD, what causes it, and what actually helps. Read on…

What Is Seasonal Affective Disorder?

Seasonal affective disorder is depression that shows up on a schedule, returning at roughly the same point each year. For most people, it’s a depression that occurs during the fall and winter, and it seems to be tied to seasonal changes in light. It usually eases off in spring as the days get longer and sunnier. In the DSM-5-TR, it’s listed as major depression “with seasonal pattern,” so it’s a real mood disorder and not a matter of willpower.

According to the Canadian Mental Health Association (CMHA), about 2–3% of people in Canada have SAD, and around 15% get a milder version, the winter blues. Plenty of people experience a dip during the winter season. SAD is more common the farther you live from the equator, though, which helps explain why so many Canadians know the feeling. Here in Barrie, Newmarket, and Orillia, we lose a lot of daylight hours between November and February.

Is It Just the Winter Blues or SAD?

With the winter blues, you might feel a bit flat or want to stay in more, but you still get to work and see your friends. SAD tends to be heavier than that. It starts to affect daily functioning, so work or school slips, you see people less, and you might feel hopeless for weeks at a time. If your mood has been low most of the day, most days, for two weeks or longer, or you think you might be suffering from SAD, it’s a good idea to talk to your doctor or a counsellor.

Symptoms of SAD

Symptoms of SAD look a lot like any depression that happens at other times of year. What sets them apart is that they show up with the seasons. If you experience SAD, you might notice:

• Feeling sad or empty for most of the day
• Low energy, even after nine or ten hours of sleep
• Hitting snooze over and over and still struggling to get up
• Craving bread, pasta, and sweets
• Cancelling plans because the couch feels like the only option
• Irritability or trouble focusing at work
• Losing interest in hobbies you usually enjoy

The winter type often comes with oversleeping and overeating. There’s also a less common summer type, where people tend to sleep less and lose their appetite. If sleep has become a struggle, our insomnia therapy might help. For a closer look at changes in mood, you can also read our article on depression symptoms.

What Causes Seasonal Affective Disorder?

Nobody has pinned down the exact cause of SAD so far. Still, researchers have a pretty good sense of what changes in us as the days shrink.

The biggest piece seems to be light. Getting less daylight can throw off your body’s internal clock, called your circadian rhythm, and that can mess with your sleep-wake cycle. Less sunlight may also lower serotonin, a neurotransmitter that helps keep your mood steady. You’ll sometimes hear SAD described as a “chemical imbalance” for this reason, although the real picture is more complicated. On top of that, darkness signals your body to make more melatonin, the hormone that makes you sleepy, and spending less time in the sun means less vitamin D, which may also play a part.

Some people have a higher risk of SAD, including young adults and anyone with a personal or family history of depression or bipolar disorder. Our bipolar disorder therapy page explains how mood disorders can shift with the seasons.

Light Therapy and Other Treatments for SAD

Here’s the hopeful part: SAD responds well to treatment. Most people improve with one of the options below, or a combination.

Light Therapy

Light therapy, sometimes called phototherapy, is one of the most studied treatments for winter SAD. You sit near a special light box that gives off light similar to natural sunlight. People who use light therapy usually do it for a set number of minutes a day, at about the same time each day, and often first thing in the morning with their coffee. Light therapy uses boxes that are a lot brighter than a regular lamp, so check with your doctor before you buy one, especially if you have eye problems or bipolar disorder.

Counselling and Cognitive Behavioural Therapy

A counsellor can help you notice the habits that make the darker months harder. “I’ll call my sister once I feel more like myself” is one we hear a lot. Cognitive behavioural therapy adapted for SAD has good research behind it, and it can also help you make a plan for next fall before symptoms start. Our individual counselling and counselling for depression are good places to start.

Self-Care Tips to Make You Feel Better This Winter

Self-care on its own won’t make SAD go away. A few small changes may improve symptoms, though, and they tend to make treatment work better too. If you want to read more, CAMH (the Centre for Addiction and Mental Health) has good material on mood and depression.

Try to head outside during the brightest part of the day. Even on a grey day, it’s much brighter outdoors than inside your office. A 20-minute walk at lunch in Barrie’s Sunnidale Park or along the Tom Taylor Trail in Newmarket is enough to make a difference for some people. At home, keep the blinds open and move your favourite chair closer to a window.

Keeping a regular sleep schedule helps too. Getting up at the same time every day, weekends included, gives your body clock something to hold on to. Exercise is another one that really does help. Skating at the local rink, snowshoeing, or a short workout in the living room all count. If stress is getting in the way, our stress counselling can help.

It also helps to have something to look forward to, like a standing coffee date with a friend or a winter festival on the calendar. And try not to cut yourself off from people, since isolation makes depression worse. Mindfulness can help you notice when your thoughts start to spiral, and mindfulness-based therapy is one way to learn it.

If the holidays bring up grief or family stress, our article on the ghosts of Christmas and our grief and loss counselling may help.

When to Seek Professional Help for Seasonal Depression

Reach out to a mental health professional if any of these sound familiar:

• Your low mood has lasted more than two weeks
• You’re falling behind at school or work
• You’re sleeping much more, or much less, than you normally do
• You’re leaning on alcohol or food to get through the day
• You feel hopeless or have thoughts of suicide

If you’re thinking about suicide, call or text 9-8-8 at any time. If you’re in immediate danger, call 911. You can also call the 211 Ontario helpline to find services near you.

If you’ve been diagnosed with SAD before, it can help to start support early in the fall rather than waiting for January. A therapist can help you figure out whether you’re dealing with SAD, another type of depression, or something like anxiety. If it’s affecting your job, take a look at our article on being too depressed to work. Teens can get SAD too, and teen counselling gives them a safe place to talk about it.

Final Thoughts

SAD is a real form of depression, and it’s treatable. It just happens to follow the calendar. So no, it’s not “just the winter blues,” and you shouldn’t have to white-knuckle your way through every January.

More light, a steady routine, and reaching out early can make a big difference. We’ve even seen people who used to dread November start to enjoy winter again.

Our therapists offer support in Barrie, Newmarket, Orillia, and through online counselling across Ontario, so you don’t have to drive on icy roads to get help. Contact us to book a session before winter settles in.

Frequently Asked Questions

How can I tell if I have seasonal affective disorder or just the winter blues?

It mostly comes down to how much it gets in the way of your life.

• How heavy it feels: The winter blues are usually mild, while SAD can make even small tasks feel exhausting.
• How long it lasts: With SAD, the low mood sticks around most days for two weeks or more.
• What it affects: If work, school, or your relationships are starting to suffer, that points more toward SAD.
• The pattern: SAD tends to come back around the same time every year.
• Getting a second opinion: Your family doctor or a counsellor can help you sort out which it is.

Can light therapy help with seasonal affective disorder?

Yes, and it’s one of the most common treatments we hear about for winter SAD.

• How it works: A light box gives off bright light that’s similar to natural sunlight.
• When to use it: Most people use it in the morning, often while they have breakfast.
• Sticking with it: It tends to work best when you use it every day for the whole season.
• Checking first: Talk to your doctor before starting, especially if you have eye issues or bipolar disorder.
• Pairing it up: Many people find it works well alongside counselling.

When does seasonal affective disorder usually start and end?

For most people in Canada, it follows a fall and winter pattern.

• When it starts: Symptoms often creep in around October or November.
• The hardest stretch: January and February tend to be the toughest months.
• When it lifts: Most people feel better in spring as the days get longer.
• The summer type: A less common form shows up in summer instead.
• Planning ahead: If you know it’s coming, starting support in early fall can help a lot.

How can I cope with seasonal affective disorder at home?

None of this is complicated, but doing it every day is what counts.

• Daylight: We tell people to step outside for even ten minutes at lunch, or sit by the brightest window in the house.
• Sleep: Try to keep the same wake-up time on Saturday as you do on Tuesday.
• Movement: A walk around the block with the dog counts.
• Meals: Skipping lunch often leads to that 3 p.m. crash, so keep something on hand.
• People: Say yes to the Friday dinner, even when your couch is calling.

Is seasonal affective disorder a real mental illness?

Yes. It’s a recognized type of depression, not a lack of motivation.

• Official recognition: It’s listed as major depression with a seasonal pattern.
• How common it is: CMHA estimates about 2–3% of Canadians live with it.
• What’s behind it: Changes in light affect your sleep, hormones, and mood.
• Treatment options: Light therapy and counselling can both help.
• Why it matters: You deserve support, even if it only lasts part of the year.