When the Seasons Shift: Understanding and Managing Seasonal Affective Disorder
I’ve had more than one client pause in a session around mid-October, furrow their brow, and say something like, “I don’t know what’s wrong. I was doing okay, and then suddenly, I’m just… not.”
We look at the calendar. The clocks are about to roll back. The mornings are darker. The evening walks that used to bring peace now happen in shadow—or not at all. These changes can sneak up on us, especially in places like Canada, where the shift in light and mood is both sudden and profound.
This is often when Seasonal Affective Disorder (SAD) begins to surface.
The Weight of Winter: What is SAD?
Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, most commonly emerging in fall and continuing into the winter months. It’s not simply a dislike of cold weather or shorter days. It’s a physiological and emotional response to the change in light and rhythm.
It can feel like:
A heavy fog descending, dulling your interest in things you normally enjoy
An invisible weight that makes getting out of bed a daily challenge
A constant craving for carbs and comfort food
Feeling irritable or detached, even around people you love
A kind of sadness that doesn’t always have a name
SAD is common—and it's often misunderstood. It doesn’t mean you’re lazy or ungrateful or not trying hard enough. It means your system is responding to environmental changes in a deeply human way.
Why It Happens: The Science of SAD
We are wired to respond to sunlight. When we get less of it, our internal clock—called the circadian rhythm—can fall out of sync. This can disrupt melatonin (which affects sleep) and serotonin (which influences mood).
In other words, it’s not “just in your head”—it’s in your body, your brain chemistry, your biology.
It’s worth remembering that humans haven’t always lived in such artificial lighting and rigid schedules. Our ancestors may have naturally slowed down in winter. But today, we’re expected to function at the same pace, no matter the season. That disconnect can be jarring.
A Different Approach: Naming What’s Happening
What helps many people is simply naming the experience. “I think this might be SAD” can open the door to self-understanding instead of self-criticism.
From there, you might explore small but meaningful shifts:
Adjusting your daily routine to include even 10 minutes of natural light
Using a light therapy lamp in the morning while having coffee
Letting yourself rest more, without guilt
Reaching out to someone you trust—not just when things are “bad,” but as a regular habit
Incorporating mindful, grounding practices that help you stay connected to your body and emotions
Counselling can support these shifts—but so can art, movement, writing, nature, or community. It’s not always about “fixing” yourself. Sometimes it’s about gently accompanying yourself through the season.
Counselling as a Place to Reflect, Not Just “Fix”
Therapy isn’t always about having something “wrong.” It can also be a space to explore patterns, slow down, and listen inward—especially when the world around you feels overwhelming or grey.
Whether you're experiencing deep depression, subtle mood shifts, or just feeling off, counselling offers space to process and plan in a compassionate way.
You might find, in conversation with a counsellor, that SAD has been affecting you for years. Or that it’s connected to old stories or pressures to stay productive. Or that you're simply tired—and longing for more gentleness in how you relate to yourself.
You’re Not Alone—And You’re Not Broken
If you’re someone who dreads the darker months, know this: you’re not alone, and you’re not broken.
Your sensitivity to seasonal shifts is not a weakness. It’s part of your wiring. And with support—whether that’s therapy, light, movement, connection, or all of the above—you can move through the season with more awareness, less shame, and greater care.
Let winter be a time of tending, not just surviving.