As the days shorten and Kingston’s autumn light fades earlier each evening, many people notice their mood, energy and motivation dip. If that sounds familiar, you are far from alone, and there are well-studied ways to feel better.
With daylight saving time ending on November 1, the evenings are about to feel even darker. This is a good moment to understand what seasonal low mood is, what the research says can help, and when it makes sense to talk to someone.
What is seasonal low mood?
Seasonal low mood sits on a spectrum. At the milder end are the “winter blues”: feeling a little flatter, sleepier, or less interested in things during the darker months. At the other end is seasonal affective disorder (SAD), a recurring pattern of depression that begins in fall or winter and lifts in spring or summer. Public health sources in Canada estimate that a small percentage of people experience SAD, while a larger share notice milder seasonal changes.
Common experiences include low energy, oversleeping, craving carbohydrates, difficulty concentrating, withdrawing from friends, and losing pleasure in usual activities. Researchers think reduced daylight affects our body clock and brain chemistry, though the full picture is still being studied.
What the evidence says can help
Several approaches have reasonable research support, and many people combine them:
- Morning light. Getting outside early, even on a cloudy day, helps anchor your body clock. Bright light therapy lamps are an established option for seasonal depression, typically used in the morning under guidance from a health professional.
- Cognitive behavioural therapy (CBT). Therapy designed for seasonal depression has been shown to be about as effective as light therapy, and some studies suggest its benefits may last longer into following winters.
- Movement. Regular physical activity, including a brisk daylight walk, is linked with better mood and sleep.
- Connection and routine. A steady sleep schedule and planned time with people you care about can counter the pull to hibernate.
- Nutrition and lab-guided support. Evidence for supplements such as vitamin D in mood is mixed, so it is best to check your levels and discuss options with a regulated provider rather than guessing.
Small steps to start this week
You do not need to overhaul your life. Try spending 20 to 30 minutes outdoors within an hour or two of waking, keep wake-up times consistent, and schedule one thing you look forward to each week. Notice what helps, and be kind to yourself on slower days. Low mood in the fall is not a personal failing; it is a very human response to changing light.
If your low mood is lingering, it can help to read more about how depression therapy works, or to explore how our mental health services team supports people through the seasons.
Common myths about seasonal mood changes
“It is just laziness.” Changes in sleep, appetite and energy are recognized features of seasonal depression, not character flaws. “It will pass on its own, so there is no point getting help.” Some people do feel better as spring arrives, but waiting through months of low mood can be hard on relationships, work and health, and support can make the winter far more manageable. “Only one treatment works.” In reality, light exposure, therapy, movement, social connection and, for some people, medication or other medical care can all play a role, and the best plan depends on you.
Our region has long, grey stretches between November and March, so planning ahead matters. Many people find it helpful to start their supports in the fall rather than waiting until they are already struggling: booking a few sessions, setting up a morning routine, and letting a trusted friend know to check in with them. A little preparation can make the season feel less daunting and give you a sense of agency over how you move through it.
When to reach out for support
Consider booking an appointment if low mood lasts more than two weeks, interferes with work, school or relationships, or returns every year around the same time. Support can make a real difference, and you do not have to wait until things feel unmanageable. If you are ever in crisis or having thoughts of harming yourself, call or text 9-8-8, Canada’s Suicide Crisis Helpline, or go to your nearest emergency department.
This article is for general education and is not a substitute for individual medical or mental health advice.
Ready to talk? Book a session with our team at kurated.ca and we will help you find the right support for this season.