When the Light Fades: Living with Seasonal Affective Disorder (SAD)

By Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Counsellor, Venture Counselling & Therapy Inc.

As the air cools, the leaves fall, and the days grow shorter, many of us start to feel a subtle internal shift.  For some, it’s a cozy transition into sweaters and warm drinks, but for others, it marks the slow onset of something heavier, harder to shake, and often misunderstood: Seasonal Affective Disorder, or SAD.

If you’ve ever found yourself dreading the darkness, losing motivation, feeling deeply tired, or emotionally disconnected as the seasons change, you're not alone.

In fact, I get it personally.

Every October, I start to feel the itch.  My mood shifts, my energy dips, and I find myself dreaming of sunshine and scrolling travel deals.  I half-joke with friends and clients that “I’m solar-powered,” but behind the humour is a real truth. The winter blues are real, and for some of us, they run deeper than we often acknowledge.

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, typically emerging in late fall or winter when daylight hours decrease.  It’s more than just “winter blues”—SAD can significantly impact a person’s mood, functioning, relationships, and overall mental health.

Here in Canada, SAD is more common than in many parts of the world. Why? Our northern latitude means we have long, dark winters with limited sunlight, a key factor in the development of SAD.

According to the Centre for Addiction and Mental Health (CAMH), 2 to 3 percent of Canadians will experience clinical SAD in their lifetime, and another 15 percent will experience a milder version, often referred to as “winter blues.”

Certain populations are at higher risk, including:

People with a family history of depression or bipolar disorder; Women, who are four times more likely to be diagnosed with SAD than men. Individuals living farther north in the country. People already managing mental health conditions or chronic stress.

Common Symptoms of SAD

SAD can look different from person to person, but some of the most common symptoms include:

• Persistent low mood or irritability

• Fatigue, even after sleeping well

• Loss of interest in activities once enjoyed

• Cravings for carbohydrates and weight gain

• Difficulty concentrating or focusing

• Withdrawing socially or avoiding plans

• Feelings of hopelessness or despair

  
  

For many, SAD is cyclical—it returns year after year, often beginning in October or November and lifting in spring.  But just because it's seasonal doesn’t mean it should be dismissed.

Treatment and Support Options

The good news is SAD is treatable.  With the right support and tools, people can manage symptoms and feel like themselves again even during the darkest months.

Here are some of the most effective approaches:

1. Name It Without Shame

Acknowledge what’s happening.  Say it out loud or write it down: “I’m emotionally burnt out, and I need support.”

2. Light Therapy (Phototherapy)

This involves sitting near a light therapy box that mimics natural sunlight.  It's most effective when used early in the morning for about 20 to 30 minutes daily.  It helps regulate melatonin and serotonin levels, improving mood and sleep.

3. Counselling and Therapy

Therapy offers space to explore your feelings, identify coping strategies, and build routines that support mental health through the winter. At Venture Counselling, we use CBT, mindfulness, and trauma-informed approaches to help clients reduce the impact of SAD on their day-to-day lives.  You're not expected to push through it alone.

4. Lifestyle Adjustments

Movement, even gentle walking or stretching, can release mood-boosting endorphins. Getting outside, yes, even when it’s cold, can help regulate circadian rhythms. Connecting with others, engaging in creative hobbies, and limiting alcohol or sugar also support emotional stability.

5. Medication (if needed)

In moderate to severe cases, antidepressants may be recommended by your doctor. They can help regulate brain chemistry and prevent the intensity of depressive symptoms.

A Personal Reflection

As someone who grew up in the Maritimes and now works year-round supporting others, I’ve come to accept that seasonal shifts affect me too.

I used to feel guilty about it, like I was somehow “less capable” for needing extra care during winter. But over time, I’ve learned that awareness is strength, and preparing for this season is an act of self-love, not weakness.

I still get that “travel itch” every November (I think a few of us Nova Scotians can relate).  But more than anything, I now prepare ahead with routines that support my wellness.  I check in with myself.  I speak up if I’m struggling.  And I remind others that feeling off when the world gets darker is not just common, it’s valid.

Final Thoughts: Light Still Exists in the Dark

SAD may be seasonal, but it doesn’t need to steal your joy or isolate you from life.If you feel your motivation slipping or your emotions shifting as winter sets in, I encourage you to reach out.

At Venture Counselling & Therapy Inc., we’re here to help you understand what you’re experiencing, build a plan that works for your life, and walk alongside you as you reconnect with your inner light—even on the darkest days.

You are not broken.  You are adapting. With the right support, you can find peace, stability, and even moments of beauty, even in winter.

Standing with you through every season,

Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Counsellor, Venture Counselling & Therapy Inc.