Winter Blues vs Seasonal Affective Disorder 

Nov 18, 2025

The clocks have just turned back, and I know I’m not alone in feeling the effects. It’s that time of year when I go to work in the dark and come home in the dark. I’ve always been a winter lover — I adore the snow, the crisp mornings, and those beautiful blue skies we often see in the Cariboo — but winter lover or not, it’s hard to ignore that the days are getting shorter, and our sunshine hours are too. 

When the clocks fall back, it can be a tough time for some people. The shorter, darker days and the lack of sunshine can take a toll on our mental well-being. Some people experience minor symptoms of the seasonal shift, while others notice more significant changes. When these physical and mental effects start to appear, it’s often referred to as the Winter Blues or Seasonal Affective Disorder (SAD). Though they can seem similar, there are some key differences. First, I’ll explain those differences, then share a few tips for those that struggle to get through the long Cariboo winters. 

The Winter Blues are a milder version of SAD. They’re usually brought on when the days get shorter, and the weather shifts to fewer sunny skies. During this seasonal change, you might feel less motivated, notice lower energy levels than in the summer, or want to stay inside and take it easy. 

The big difference between the Winter Blues and SAD is that the Winter Blues don’t typically interfere with your ability to live your normal daily life. You might feel a little more tired or less active, but you’re still able to carry on with your routines. 

SAD, on the other hand, is a type of depression linked to seasonal changes, most often appearing in the fall and winter months. It comes with more intense symptoms that don’t seem to go away on their own. You might feel persistently sad, hopeless, or “stuck in a funk.” Sleep can become more difficult, leaving you tossing and turning at night or feeling constantly exhausted. Irritability and mood swings are also common, and you may feel extra grumpy with no way to shake it. Changes in appetite are also possible, eating more or less than usual. 

SAD is caused by a chemical imbalance in the brain due to reduced sunlight, which affects your body’s normal production of serotonin, a hormone that regulates mood, sleep, and energy. When all these factors combine, they can make it hard to function at your best and impact your overall quality of life. 

Whether you’re struggling with the Winter Blues or SAD, these tips may help you get through the long, dark days: 

Spend time outdoors. Whether it’s a walk around the block, sitting on your front porch for a few minutes, opening windows to let natural light in, or spending the day outside soaking up the sun’s rays, getting outdoors can improve your mood. Here in the South Cariboo, we’re fortunate to have beautiful blue skies most of the winter, which makes it easier to benefit from natural light. 

Explore new outdoor activities. The South Cariboo is a winter wonderland with so many ways to get active: snowshoeing, ice fishing, cross-country skiing, snowmobiling, and more. Maybe this winter is the perfect time to try something new! 

Try a light therapy lamp. When spending time outdoors isn’t possible, a light therapy lamp can mimic natural sunlight and provide many of the same benefits. These small but effective lights can be purchased online, or you can borrow one from CMHA South Cariboo for up to two weeks with a referral from a health practitioner. If you’d like to try one before buying, give us a call at 250-395-4883, we’d be happy to set you up. 

Seek professional support if needed. While sunlight and light therapy can help, if your symptoms worsen or persist for more than two weeks, reaching out to a professional, whether a doctor or counsellor, can be a helpful next step. 

The good news is that winter doesn’t last forever. Try to find something positive in each day and take care of your mental health, whether that’s trying the tips above or discovering your own ways to beat the Winter Blues. 

Remember to be kind to yourself, practice self-care, and reach out for help if you need it. 

• Contact CMHA South Cariboo for mental health support at 250-395-4883. The office is open Monday to Friday from 9 am – 4 pm. 

• Call the Emergency Crisis Line 24 hours a day at 1-888-353-2273. 

• Call the Suicide Crisis Line at 9-8-8. It is available 24 hours a day, 7 days a week 

Written by: Kristin Buxton