Winter Blues
When The Seasons Shift: A Counselling Perspective on Winter’s Emotional Weights
Noticeably, as the days and weeks go by, we find ourselves moving between seasons. Throughout the fall and winter seasons, the days grow shorter, the sunlight fades, and some individuals may experience changes in mood. This time and seasonal change can trigger more than just a case of the winter blues - it can mark the onset of what might be Seasonal Affective Disorder (SAD) (Field, 2024). SAD is a subtype of major depressive disorder (MDD) that follows a seasonal pattern (Field, 2024). SAD presents a unique set of challenges and opportunities for interventions in counselling.
Understanding SAD: More Than Just “Winter Blues”
Seasonal Affective Disorder usually emerges in late fall or early winter and subsides around spring or summer. The symptoms of SAD typically mirror those of MDD. Those symptoms may include (APA, 2025; Field, 2024):
Persistent low mood
Fatigue and lethargy
Sleep disruptions
Increased appetite
Difficulty concentrating
Feelings of hopelessness
SAD is not limited to a single group of people, research suggests that it disproportionately impacts young adults, women, and individuals living in northern latitudes where the daylight hours are significantly reduced during the winter months.
The Counselling Lens: Recognizing and Validating Seasonal Struggles
While this may sound like a lot, it is important to recognize and validate the feelings and experiences that might be attributed to this. Many individuals may attribute their symptoms to stress burnout, or lifestyle factors, overlooking seasonal components. Counsellors play a vital role in helping clients identify patterns in mood and behaviour that correlate with seasonal changes.
Using tools to help assist clinicians and counsellors can screen for SAD and differentiate it from other mood disorders. Fonte and Coutinho (2021) found that individuals with SAD had significantly higher rates of psychiatric morbidity compared to those without seasonal symptoms, underscoring the importance of early detection and intervention.
The Psychodynamic and Interpersonal Approaches: Exploring the Roots of Seasonal Distress
While cognitive-behavioural therapy (CBT) remains a gold standard for treating SAD, other psychodynamic and interpersonal therapies offer valuable depth. For those individuals whose seasonal depression may be tied to unresolved emotional conflicts or relational patterns, Vaughan Counselling and Psychotherapy (VCP) has a counsellor for you. VCP offers a supportive space for individuals to connect, explore, collaborate together working through whatever life challenges are faced. With a team of over 45 psychotherapists, social workers, psychologists, and a naturopath that offer services in 25+ languages. VCP specializes in individual, couples, children and family services that are rooted in many psychodynamic modalities.
Psychodynamic therapies help clients to explore the unconscious process and early life experiences that may have shaped the emotional responses to seasonal changes (Melrose, 2015). Using experiences, and memories associated with seasonal changes, to explore unconscious emotions and cognitions that may have been experienced during seasonal changes. By bringing these associations into awareness, clients can begin to reframe their emotional landscape.
Interpersonal therapy (IPT), focuses on improving communication and relationships. SAD often exacerbates social withdrawal, which can strain interpersonal connection. IPT helps clients identify and address interpersonal deficits, role transitions, and grief - all of which can be intensified during the fall and winter months. Fonte and Coutinho (2021) emphasize that seasonal affective disorder is not just a biological phenomenon but a psychosocial one, requiring nuanced therapeutic engagement.
Tips & Tricks for Managing Seasonal Affective Disorder: A Mental Health Perspective
Living with SAD can feel like trying to move through fog, but with the right support and strategies, clients can reclaim clarity and emotional balance. Here are some therapist-approved tips to help manage SAD outside of counselling sessions (APA, 2023; Melrose, 2015):
Prioritize Routine and Structure
Establishing a consistent daily routine especially around sleep, meals, and movement can help regulate mood and energy.
Journal with Intention
Writing down thoughts and feelings can help clients identify seasonal patterns and emotional triggers, therapists may guide clients using gratitude journaling, mood tracking, or cognitive restructuring exercises to shift perspective.
Seek Professional Support Early
Therapy can be transformative, modalities like CBT, interpersonal therapy, and psychodynamic approaches offer tailored support for seasonal affective disorder.
Why Vaughan Counselling and Psychotherapy Is Your Ally This Winter
At Vaughan Counselling and Psychotherapy, we understand that seasonal depression isn’t just a passing phase, it’s a real, recurring challenge that deserves compassionate care. Our team of licensed therapists offer personalized, evidence based support to help you navigate the emotional weight of winter. Whether you’re seeking relief from SAD, anxiety, or relationship stress, we provide a safe, nonjudgemental space where healing begins. With flexible scheduling, culturally sensitive approaches, and a deep commitment to your mental wellness, Vaughan Counselling is more than a clinic, it’s a community. Let us help you find light in the darker months.
References
American Psychological Association (APA). (2023, October 30). Seasonal affective disorder. https://www.apa.org/topics/depression/seasonal-affective-disorder
American Psychological Association (APA). (2025). Clinical practice guideline for the treatment of depression across three age cohorts. https://www.apa.org/depression-guideline
Field, T. (2024). Seasonal affective disorder: A narrative review. Clinical Psychology and Neurology. Retrieved from OASK Publishers.
Fonte, A., & Coutinho, B. (2021). Seasonal sensitivity and psychiatric morbidity: Study about seasonal affective disorder. BMC Psychiatry, 21, Article 317. https://doi.org/10.1186/s12888-021-03313-z
Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564