As winter approaches and daylight saving time is about to end, many people are bracing themselves for shorter days, colder weather and what’s often dismissed as the “winter blues.” But these seasonal shifts are more than a passing inconvenience, and can disrupt people’s energy, moods and daily routines.

Seasonal affective disorder (SAD) is a condition that heightens depressive symptoms during the fall and winter months, while the “winter blues” refers to a milder, temporary dip in mood.

In Canada, about 15 per cent of the population experience the winter blues, while two to six per cent experience SAD. Although the exact cause of SAD remains unclear, it’s thought to be linked to reduced exposure to natural light during the fall and winter, which can disrupt our circadian rhythm.

Lower light levels affect brain chemistry by reducing serotonin — a neurotransmitter that regulates mood, sleep and appetite — while keeping melatonin elevated during daylight hours, leading to sleepiness and fatigue.

The good news is that with intention and evidence-based practices, winter can become a season of meaning, connection and even joy. As a clinical social worker and mental health therapist, here are four approaches that research and my clinical practice suggest can make the winter months more liveable.

Winter can make people

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