Guelph Therapist Andra Gemmell is a Registered Psychotherapist at Niilo Wellness who empowers those 18+ through life transitions, boundaries, self-esteem, body image, anxiety & depression, and addiction complexities to increase their confidence to take up space and feel safe in the world.
While the highly anticipated long, sunny days of summer have passed, many still look forward to the activities that fall brings such as pumpkin patches, corn mazes, apple picking, and fall fairs. Right around the corner from that is the “most wonderful time of the year”, with Santa parades, artisan Holiday markets, and sparkling lights. While this final stretch of the year still brings a lot of excitement, it is the cold and dark winter days that loom just past these events that bring apprehension for the Winter Blues or Seasonal Affective Disorder (SAD) for many.
As the days grow shorter and colder, many in Ontario begin to feel the effects of Seasonal Affective Disorder (SAD) (Field, 2024). Approximately 2-3% of Canadians experience SAD each year, bringing with it feelings of low mood, fatigue, and lack of motivation. But winter doesn’t have to feel like something to just “get through.” As a therapist in Guelph, I often tell my clients experiencing Seasonal Affective Disorder that there are ways to take control, stay connected, and even enjoy the winter months. Let’s explore some of these resources and options so you can be informed and plan ahead to best prevent the winter blues…
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the fall and winter months due to the decrease in daylight hours. The symptoms of SAD often lift as the days grow longer in the spring. Women, younger adults (12-30), and students are more likely to be affected (Field, 2024; Lukmanji et al., 2019).
Common symptoms include: (Field, 2024)
Persistent low mood
Low energy levels and fatigue
Sleep disturbances (too much or too little)
Loss of interest in activities
Changes in appetite
Withdrawing from social interactions
Symptoms easing during the warmer months
Seasonal Affective Disorder Treatment Options: Insights from a Guelph Therapist
While SAD can feel overwhelming, there are several effective treatment options. These include light therapy, Cognitive-Behavioural Therapy (CBT), natural sunshine, Vitamin D supplements, and antidepressants (Field, 2024). From my experience as a Registered Psychotherapist in Guelph, I find that addressing the behavioural side of SAD through CBT can be particularly helpful. In therapy, I work with clients to understand how their behaviours and social withdrawal during the winter months reinforce feelings of sadness and isolation. By shifting these patterns and staying connected to the community, many clients could find significant relief.
The Role of Light Therapy, Sunshine, and Vitamin D in Managing SAD
One of the treatments for winter blues or SAD is light therapy, which simulates natural sunlight and can help alleviate symptoms. Getting outside and getting as much sunlight, fresh air, and Vitamin D is a way to do it yourself (Field, 2024). Activities like skating at the Guelph City Hall, geocaching in many of the trails in Guelph, or choosing new areas of town to walk around in every other day – all are activities to get you outdoors, give you fresh air and also boost your Vitamin D, which is crucial during the darker months.
How a Therapist Can Help with SAD
As a therapist in Guelph, I frequently see clients who struggle with mood changes, anxiety and depression in winter. What I often emphasise in our sessions is the importance of maintaining social connections and staying engaged with enjoyable activities. When you’re feeling isolated or down, it’s easy to withdraw and wait for spring, but this only worsens symptoms. By actively planning ahead, staying engaged with your community, and scheduling activities, you can change how you experience winter.
SAD doesn’t have to take over your winter season. If you’re feeling stuck, working with a therapist to explore your emotions, thoughts, and behaviours can make a significant difference. Through approaches like CBT, I help clients find practical ways to shift their habits and overcome feelings of isolation.
Is a Diagnosis of Seasonal Affective Disorder (SAD) Required for Therapy?
If a diagnosis is important for you, then speaking to a doctor would be a good starting point if you have concerns. However, a diagnosis is not required for therapy. One thing I often remind my clients is that while a diagnosis can be helpful, therapy is more about treating the symptoms each individual experiences as the same diagnosis can present so differently with each person. It’s common to feel disconnected and less motivated in the winter, but recognizing that isolation can lead to a cycle of low mood is the first step in breaking it. By staying socially engaged and planning activities that bring joy, you could combat the effects of SAD.
Planning Your Winter to Reduce SAD Helps
Think of this time as your opportunity to plan ahead for the winter. Much like how squirrels gather nuts in the fall, this is your time to collect activities and social events that will keep you active and connected when the dark days arrive. Whether you join a class, sign up for a weekly sports league, or commit to social events every other weekend, giving yourself something to look forward to helps break the cycle of the winter blues.
A List of Guelph Community Activities that Can Help You Cope with Seasonal Affective Disorder this Winter
Getting ahead of the winter blues means planning for activities that bring you joy and keep you socially connected. Here are some excellent ways to stay active in Guelph:
Outdoor Skating at Guelph City Hall: Skating is a fun way to get outside and get moving. Plus, it’s a perfect opportunity to soak up any available sunlight, which is vital for those experiencing SAD.
Geocaching Adventures: Exploring Guelph’s many trails through geocaching combines physical activity, fresh air, and a sense of adventure. It’s a great way to stay active while enjoying the outdoors.
Join Guelph Intramural Sports: Staying physically active is key to fighting the winter blues. Intramural sports at the University of Guelph offer a great way to meet new people and maintain social connections throughout the season.
Paint Nites and Social Events: Whether you’re into art or simply looking for a fun night out, attending a Paint Nite or social event is a great way to meet new people and stay connected.
Volunteer for the Coldest Night of the Year: This national event is a fantastic way to support the community and stay engaged. Volunteering is an excellent way to meet others while making a positive impact.
And then there is also...
Local escape rooms – many in Guelph!
Trivia, euchre, or bingo at Fixed Gear Brewery
Pottery Classes at Play with Clay ...and other local businesses hosting creative and fun events!
Ease SAD Symptoms this Winter through Community Connection
While Seasonal Affective Disorder can make the winter months challenging, through staying active outdoors, connecting with your community, and seeking support from a therapist, you can better manage the effects of SAD.
Of course, connecting to community may not be the cure, or prevent SAD entirely, yet it is one step to take to be able to cope with the winter blues. By connecting to the community and creating anticipation for yourself, the winter months will be over before you know it – or hopefully, because of your intentional efforts, you’ll find this winter to be one you can even enjoy!
Guelph Therapist Andra Gemmell is a Registered Psychotherapist at Niilo Wellness and provides in-person therapy in Guelph and online counselling sessions across Ontario.
To explore working with Andra browse through her Bio and see her availability here!
References:
Field, T. (2024). Seasonal Affective Disorder: A Narrative Review. Prevalence, 2(1). https://doi.org/10.61440/JCPN.2024.v2.14
Lukmanji, A., Williams, J. V. A., Bulloch, A. G. M., Bhattarai, A., & Patten, S. B. (2019). Seasonal variation in symptoms of depression: A Canadian population based study. Journal of affective disorders, 255, 142–149. https://doi.org/10.1016/j.jad.2019.05.040
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The information provided in this article is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. The author is not liable for any misuse or misinterpretation of the information in this article.
Your mental well-being is important. Always seek the advice of a qualified mental health provider with any questions or concerns you may have regarding your mental health.
If you or someone you know is experiencing a mental health emergency, please reach out to a professional immediately. In Ontario, you can contact the Talk Suicide Canada Service at 9-8-8 or 1-833-456-4566 for support 24/7, or ConnexOntario at 1-866-531-2600 for mental health and addiction services.
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