Shorter days, longer nights, cold weather, and less sunlight can all contribute to low mood, fatigue, and loss of motivation. If you notice your mood dipping every winter, you are not alone. Many people experience seasonal changes in their mental health, including symptoms of depression that become harder to manage as the temperature drops.
For some, these symptoms are connected to Seasonal Affective Disorder (SAD). For others, winter simply intensifies existing feelings of sadness, anxiety, or exhaustion. Some people also notice an increase in substance use during the winter months as a way to cope with heaviness or emotional discomfort. No matter what your experience looks like, it is valid, and support is available.
At Tiny Therapy Collective, we help adults across Ontario understand why winter impacts their mental health and how to manage depressive symptoms with skills grounded in CBT, DBT, mindfulness, and behavioural activation. You deserve tools that make this season feel more manageable.
Why Winter Can Make Depression Worse
There are several reasons winter affects mood:
Less sunlight
Reduced daylight affects your circadian rhythm, serotonin, and sleep, all of which impact emotional regulation.
More time indoors
Less movement, fewer social interactions, and less exposure to nature can increase feelings of isolation.
Colder temperatures
Cold weather makes it harder to get outside, which can reduce motivation and activity levels.
Holiday stress or emotional triggers
This time of year can bring reminders of grief, loneliness, financial pressure, or family conflict.
Changes in coping patterns
Some people notice an increase in substance use during the winter to manage stress, low mood, or emotional overwhelm. While substances may provide temporary relief, they often intensify depressive symptoms over time.
When these factors combine, your mental and physical energy can drop quickly.
Common Winter Depression Symptoms
You may notice:
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Low motivation
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Fatigue or feeling “slowed down”
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Sleeping more than usual
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Loss of interest in activities
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Irritability or sadness
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Difficulty concentrating
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Cravings for carbohydrates
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A desire to withdraw
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Feeling heavy, numb, or disconnected
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Increased reliance on alcohol or substances to cope
These symptoms are not a sign of weakness. They are your nervous system’s response to seasonal changes and stress.
CBT Tools to Manage Winter Depression
Cognitive Behavioural Therapy (CBT) helps you understand how your thoughts, behaviours, and emotions influence one another. Winter depression often brings thinking patterns that make symptoms more intense.
1. Identify Unhelpful Thought Patterns
Common thinking traps include:
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“I will feel like this all winter.”
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“Nothing is going to help.”
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“I cannot handle this.”
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“Everyone else is doing fine.”
CBT invites you to gently challenge these patterns.
Try asking:
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What evidence supports this thought?
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What evidence challenges it?
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What would I say to a loved one who felt this way?
This helps create space for a more balanced perspective.
2. Make a Simple Winter Coping Plan
Stability helps the nervous system regulate. Try including things like:
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Light exposure
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Regular meals
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Scheduled movement
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Predictable routines
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Daily connection with one person
These small changes add up.
DBT Skills for Emotional Regulation in the Winter
Dialectical Behaviour Therapy (DBT) offers practical, grounding tools for managing emotional intensity and overwhelm.
1. Use the PLEASE Skill
PLEASE focuses on the essential habits that support mood:
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Physical health
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Limiting substances
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Eating consistent meals
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Avoiding sleep deprivation
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Staying active
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Engaging in routine
Winter often disrupts these habits, especially when low mood or substance use becomes a coping mechanism. Returning to basics can make a meaningful difference.
2. Opposite Action for Low Motivation
Depression tells you to withdraw. Opposite Action encourages small steps toward movement, connection, or activity.
Examples:
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If you want to isolate, send one text
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If you want to stay in bed, move to a different room
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If you want to cancel plans, consider attending briefly
Opposite Action is about gentle momentum, not pressure.
3. Distress Tolerance Skills
When emotions feel overwhelming:
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Hold something cold
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Step outside briefly
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Try paced breathing
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Use the grounding technique 5-4-3-2-1
These skills help bring your system back to baseline.
Mindfulness Tools for Winter Depression
Mindfulness helps you stay connected to the present instead of spiraling into fear, hopelessness, or self-criticism.
Try:
1. Sensory check-ins
Observe what you see, hear, smell, taste, and feel.
2. Mindful mornings
Start your day with slow breaths, stretching, opening your blinds, or enjoying something warm.
3. Gentle movement
Mindful movement supports emotional and physical regulation.
Mindfulness is about small, grounding moments of awareness.
Behavioural Activation to Lift Mood
Behavioural Activation is one of the most effective evidence-based tools for depression. It focuses on reintroducing meaningful or enjoyable activities, even when motivation is low.
1. Increase Light Exposure
Sit near windows or use a light therapy lamp early in the day.
2. Build Small Daily Tasks
Examples:
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Shower
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Get dressed
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Step outside
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Prepare something warm
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Complete one small chore
These actions help your brain rebuild momentum.
3. Plan enjoyable activities
Pleasure supports emotional regulation. Try:
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Watching a favourite show
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Listening to music
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Baking
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Visiting a café
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Creative hobbies
4. Maintain connection
Depression often pushes people to withdraw, especially during the winter. Gentle connection is healing, even in small doses.
Everyday Supports to Ease Winter Depression
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Keep sleep and meals consistent
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Build routines that feel grounding
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Spend time near natural light
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Move your body in any way that feels doable
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Create warmth and comfort in your environment
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Limit overstimulation
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Reach out for support
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Notice if substance use becomes a coping mechanism
Small, sustainable habits create emotional stability.
When to Seek Professional Support
If you notice ongoing fatigue, irritability, numbness, or a loss of interest in daily life, it may be time to talk with a therapist.
Winter depression often overlaps with anxiety, stress and burnout, challenges related to self-esteem and identity, or increased substance use as a coping strategy.
Therapy provides a supportive space to explore what is contributing to your symptoms, understand your patterns, and build skills to help you feel more grounded. Many clients appreciate the accessibility and comfort of online therapy in Ontario, especially during the winter months.
Taking the Next Step
Winter does not have to feel like months of heaviness or emotional shutdown. With the right tools and support, you can create more stability, connection, and ease during this season.
If you want help navigating winter depression or building a personalized wellness plan, our therapists at Tiny Therapy Collective are here to support you with compassion and clinical expertise.
Book a free 15-minute consultation to connect with a therapist who understands how seasonal changes impact emotional wellbeing.
