The clocks have not gone back this year, and in Edmonton the sun is setting before most of us leave work. By late December, we get fewer than eight hours of daylight. If you’ve noticed your energy, mood, or motivation slipping along with the light, you’re not imagining it, and you’re not alone.
The “Winter Blues” Are Real
According to the Canadian Mental Health Association, about 15% of Canadians experience the winter blues. These are milder dips in mood and energy that come and go with the season. Another 2 to 3% experience seasonal affective disorder (SAD), a type of depression that follows a seasonal pattern. It usually starts in fall or winter and lifts in spring.
Needing more rest when it’s dark and cold is a normal human response. But when the heaviness starts to shape your days, it deserves attention.
Signs to Watch For
In Your Body
You may feel tired no matter how much you sleep, crave carbohydrates, or find it hard to get out of bed on dark mornings.
In Your Mood
You may feel low, flat, irritable, or more sensitive than usual. Things you normally enjoy might feel like too much effort.
In Your Life
You may cancel plans, pull back from friends, or find it harder to keep up at work or school.
If these changes last most days for two weeks or more, or make daily life hard, it’s worth talking to someone.
What Can Help
• Get daylight early. Step outside in the morning, even for 10 to 15 minutes. Sit near a window when you can.
• Ask about light therapy. Bright light therapy is a well-studied treatment for SAD. It usually means sitting near a 10,000 lux light box for about 30 minutes each morning. Talk to your doctor before starting, especially if you have bipolar disorder or an eye condition.
• Keep your routine steady. Waking up at the same time each day helps your body clock, even on weekends.
• Keep moving. A winter walk, a class at your local rec centre, or a few minutes of stretching all count.
• Stay connected. Winter makes it easy to hibernate. A coffee with a friend or a phone call can lift more than you’d expect.
How Therapy Helps
Therapy gives you a space to understand what’s happening and build a plan that fits your life. At ReFocus You, we can help you:
• Spot your early warning signs so you can act before the season takes over
• Build small, realistic routines that protect your energy and mood
• Work through unhelpful thinking, like “I should be able to push through this”
• Decide on next steps, including whether to talk to your doctor about light therapy or other treatment
Support in Edmonton, St. Albert, and Across Alberta
We offer therapy in Edmonton and St. Albert mental health support in person, plus secure virtual sessions for adults anywhere in Alberta. That means you don’t have to brave an icy commute to get support.
Take the First Step
If this season feels heavier than it should, book a free 15-minute consultation. It’s a relaxed chat where you can ask questions and see if we’re the right fit. Book your free consultation here.
The days will get longer again. In the meantime, you don’t have to wait it out on your own.
If you are in crisis or thinking about suicide, call or text 988 any time, or call 911.
Janki Trivedi, Practicum Student, ReFocus You