Old Man Winter Is a Real Mood
Manitobans are known for handling winter with resilience. But for many people, the long, dark months take more than grit to get through. Seasonal Affective Disorder (SAD) is a type of depression linked not to cold temperatures, but to reduced sunlight during late fall and winter.
SAD is more common in northern climates like ours. In Canada, an estimated six per cent of people experience the clinical form, while another 15 per cent experience a milder version often referred to as “the winter blues.”
What Is Seasonal Affective Disorder?
Seasonal affective disorder is a recurring depression that appears in the fall or winter and improves in the spring. While the exact mechanisms aren’t fully understood, research suggests reduced light exposure plays a central role. Shorter days can disrupt the body’s internal clock, affecting sleep-regulating hormones and mood-related brain chemicals such as serotonin. Genetics may also increase susceptibility in some individuals.
Common Symptoms
Symptoms typically last several months and can vary in severity. Common signs include persistent low mood, loss of interest in usual activities, fatigue, and low motivation. Many people sleep more than usual or experience poor-quality sleep, along with difficulty concentrating or making decisions. Increased cravings for carbohydrates and weight gain are also common, as is withdrawing socially or feeling less enjoyment overall.
People with milder forms of SAD may not feel deeply depressed but often notice reduced energy, motivation, or productivity during the winter months.
What Treatments Are Proven to Work?
Despite how common SAD is, only a few treatments are strongly supported by research.
Bright light therapy is the most effective. Sitting in front of a 10,000-lux light box for 30 to 60 minutes each morning improves symptoms in about 80 per cent of people. For best results, the light must be bright enough and used consistently, preferably early in the day.
Medications—most often antidepressants known as selective serotonin reuptake inhibitors (SSRIs)—can also be effective, particularly for moderate to severe symptoms. They are frequently used alongside light therapy. Talk therapy, especially cognitive behavioural therapy (CBT), has also been shown to help people manage negative thought patterns and develop coping strategies for the winter months.
What About Lifestyle Changes?
Many people report improvement with lifestyle adjustments. While research is limited, these approaches are generally low risk and supportive of overall mental health. Spending time outdoors during daylight hours, exercising regularly (especially in the morning), maintaining social connections, and eating a balanced diet with less processed food and more protein may all help. Some people also benefit from vitamin D supplements after speaking with a healthcare provider.
When to Seek Help
If winter symptoms last more than a few weeks, interfere with daily life, or feel overwhelming, it’s important to talk to a primary care provider. SAD is treatable, and early support can make a meaningful difference.
Winter may be part of life in Manitoba—but struggling through it alone doesn’t have to be.
Fun Fact
At last count, Sweden had about 80 “light lounges.” In some northern regions, therapeutic light installations can be found in bus shelters, libraries, and schools.
