Seasonal Affective Disorder

Self-care is essential for maintaining physical and mental well-being, and it is especially important for people who experience seasonal depressive symptoms. Seasonal affective disorder (SAD) is a type of depression that occurs at the same time each year, typically in the fall and winter. It is estimated that approximately 2-3% of Canadians suffer from SAD, and an additional 10-20% experience a milder form of seasonal depression known as the “winter blues.” 

Self-care can help mitigate the symptoms of SAD by providing individuals with tools to manage their moods, increase their resilience, and boost their overall well-being. Some examples of self-care strategies that can be effective for SAD include:

Light therapy: Exposure to bright light can help regulate the body’s circadian rhythm and boost mood. This can be done through light boxes, which emit a bright light similar to natural daylight.

Exercise: Physical activity can improve mood, increase energy levels, and reduce stress. Aim for at least 30 minutes of moderate-intensity exercise per day.

Nutrition: Eating a balanced diet that is high in fruits and vegetables, lean protein, and healthy fats can help provide the necessary vitamins and minerals to support mental and physical health.

Sleep: Getting enough sleep is essential for overall well-being and can help alleviate symptoms of depression. Aim for at least 7 hours of sleep per night.

Mindfulness practices: Mindfulness techniques such as meditation and yoga can help reduce stress and anxiety, improve mood, and increase feelings of well-being.

Social support: Surrounding yourself with supportive family and friends can help provide a sense of connection and belonging.

Professional help: If you are struggling with SAD, it is important to seek professional help. Many people find that therapy and medication are effective in treating their symptoms.

In addition to these self-care strategies, it’s also important to consider the environment and lifestyle changes that can help mitigate the symptoms of SAD. For example, try to spend more time outdoors during daylight hours, open curtains or blinds to let in natural light, and make sure your home and work environments are well-lit.

In conclusion, self-care is a crucial aspect of managing the symptoms of seasonal affective disorder. Incorporating self-care strategies such as light therapy, exercise, nutrition, sleep, mindfulness practices, social support, and professional help can help improve overall well-being, boost mood, and increase resilience.


American Academy of Family Physicians. (n.d.). Seasonal affective disorder. Retrieved from https://www.aafp.org/afp/condition/seasonal-affective-disorder

Canadian Mental Health Association. (2013). Seasonal affective disorder. Retrieved from https://bc.cmha.ca/documents/seasonal-affective-disorder-2/#:~:text=Top-,Who%20does%20it%20affect%3F,experience%20SAD%20in%20their%20lifetime.

Mayo Clinic. (2021). Seasonal affective disorder (SAD). Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

National Institute of Mental Health. (n.d.). Seasonal affective disorder. Retrieved from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

National Sleep Foundation. (2021). How much sleep do we really need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we