Fortunately, there are many ways you can manage these feelings, and Alberta Primary Care Networks (PCNs) can help guide you if you need extra help.

Seasonal Associative Disorder — SAD — is a type of depression linked to specific seasons, most commonly occurring in the winter months. Researchers are still determining the cause of SAD, but believe it is linked to a lack of sunlight, which affects serotonin levels. You may have even heard of “Blue Monday,” a marketing term to represent the saddest day of the year — which falls on Monday, January 20.

Symptoms to watch for

People experiencing the winter blues might feel:

• persistent feelings of sadness or hopelessness
• low energy levels
• loss of interest in hobbies or activities
• difficulty concentrating
• changes in sleep or appetite

“Look after yourself and pay close attention to how you feel — you may notice changes in your behaviour, mood and physical well-being,” says Dan Liddle, Program Manager, Mental Health.

How to manage it on your own

There are several ways to fight seasonal depression on your own by elevating your mood and energy levels — try these tips:

• Catch as much sunlight as you can. Sunlight hours are shorter in winter. If you can’t make it outdoors regularly to enjoy a few rays, give light therapy a try or use vitamin D supplements to help reach your daily needs.
• Prioritize a healthy lifestyle. This is good advice any time of year, but particularly when the cold keeps us bundled up inside. Finding ways to get active every day, ensuring you’re getting enough sleep and choosing nutritious meals and snacks all make a world of difference to your well-being.
• Stay in touch with friends and family. Humans are social creatures and maintaining relationships are vital to our overall health. If you can’t visit your loved ones in person, make a regular effort to call them to ensure your social support bucket stays full. If you don’t have anyone to call, try joining a volunteer group or start a social hobby, such as a community sport, to meet others frequently.

“If you experience a drop in your mood or suspect that you may have SAD, and you can’t manage the symptoms on your own, consider seeking professional support — the earlier the better,” says Liddle.

Get support from the PCN when you need it

Health professionals at Alberta PCNs can help you cope with feelings of anxiety and depression related to the winter months. Check out PCN support available in your area — such as one-on-one counselling — and talk to your doctor for additional resources and professional support.

You can also improve your mental health with free PCN workshops available in person and online — search for related workshops on our website.