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Navigating Seasonal Depression: When to Seek Professional Counselling Support
- Stacey McQuillan
- Dec 5, 2025
- 3 min read
Understanding Seasonal Depression and Winter Blues
As the days get shorter and the weather gets gloomier, sometimes we find our mood does the same. Maybe you find yourself only seeing the negative in situations, or you are more irritable than usual, or even that you just feel a little blue - these are all signs that the winter months are impacting your mood, and it might mean you are struggling with seasonal depression.
Seasonal Affective Disorder (or SAD) is a type of depression linked to the changing seasons, usually occurring in the fall and winter. Symptoms often include low energy, moodiness, and feeling sluggish. While everyone can feel some of these impacts, commonly known as the "winter blues", sometimes it goes a bit further than that. If you find you are feeling down for days, sleeping all day, or struggling to get motivated to do the activities you normally enjoy, this might be a sign you've moved past winter blues into the realm of seasonal depression. It is important to speak to your health care provider if you feel any symptoms of hopelessness or thoughts of suicide.
Today I want to give you some small strategies that can help lift your mood during these long winter nights!
Small Strategies to Try at Home
Increasing Natural Light Exposure
Spending time outdoors or near windows to boost serotonin and vitamin D levels. Get outside daily, even in the rain or gloom just to get a little fresh air.
Establishing a Consistent Sleep Schedule
Regular sleep patterns help regulate mood and energy levels. Your circadian rhythm is out of whack during the winter months, and it can be tempting to sleep all day, but unfortunately this only contributes more to feeling sluggish!
Engaging in Physical Activity
Exercise releases endorphins, counteracting depressive symptoms. You don't need to go to the gym every day, even gentle stretching or a short walk can boost your mood.
Practicing Mindfulness and Relaxation Techniques
Meditation or breathing exercises reduce stress and promote emotional balance. Take a deep breath right now - do you notice any tension in your body? Take a minute to relax your shoulders, neck, hands... anything holding extra tension.
Maintaining Social Connections
Staying connected with friends and family counters isolation and loneliness. You might not have the energy for a big holiday party, but having a friend over for a simple dinner or grabbing coffee and chatting for an hour can have markable improvements on your mood.
Scheduling Enjoyable Activities
Planning hobbies or interests helps counteract feelings of boredom and helplessness. Try not to fall into the endless scroll trap or watching TV all night in the winter months. Build a puzzle, take a drawing class, people-watch in the mall.. something outside of your regular routine can feel like a fantastic refresh.
Using Light Therapy Lamps
If you need an additional boost, a light therapy lamp is specially formatted to provide the UV light we are missing from the sun during winter months. They can help to lift your mood, improve your sleep, and help with overall reduction in seasonal depression symptoms.
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Here's How Counselling Can Help Seasonal Depression
Providing Emotional Support: Counselling helps seasonal depression by offering a safe space to express your feelings of sadness, lethargy, and hopelessness. Sometimes it can be hard to open up to friends and family when we are dealing with symptoms of depression, and a professional ear helps feel calm and safe.
Identifying Thought Patterns: Therapists can help to identify the negative thought cycles that worsen your symptoms, and assist you in developing more positive or supportive thought patterns.
Developing Coping Strategies: Personally tailored strategies to manage your mood and maintain daily functioning are formulated during sessions. Your therapist will meet you where you are at and help you to develop coping strategies that work in your life.
Encouraging Lifestyle Modifications: Sometimes it's hard to get started on your own. Counsellors can guide you toward practical changes in exercise, sleep, social interaction, and light exposure in a slow, step-by-step way that feels manageable and achievable.
Monitoring Progress and Adjusting Approaches: Regular sessions help you to stay accountable and on top of your symptoms and mental health needs, and allow your counsellor to assess for improvement and adapt any techniques.
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