How to thrive in the darkest months of the year | Canada Voices

“Looking to speak to Canadians who learned how to thrive through Canada’s dark and miserable winter,” I posted on Instagram Stories when researching this story.

DMs poured in. This is going to be easy, I thought. But when I opened each message, I found the same comment: It wasn’t a mood-boosting hack, but people begging me to share the tips I gathered.

Why is it so hard for most of us to thrive in the winter?

A clinical psychologist in Toronto, Katy Kamkar, points out two reasons: Seasonal affective disorder (also known as SAD) and plain old winter blues.

“SAD is a type of depression linked to seasonal changes, occurring when daylight decreases,” says Dr. Kamkar. “It’s characterized by persistent feelings of sadness, fatigue, moodiness, difficulty concentrating, and a reduced interest in activities we used to enjoy.”

It can also cause physical symptoms, like changes in appetite (such as eating more carbs) and sleep habits (such as over-sleeping). “SAD is a clinical diagnosis – it needs an assessment to determine a helpful treatment plan,” she says.

Winter blues, on the other hand, is a milder form of SAD. “You could feel down, your energy could become lower, and you could experience a drop in motivation,” says Dr. Kamkar. “But its interference in your day-to-day functioning and activities isn’t as significant.”

No matter the severity of your wintertime sadness, it’s understandable. “The cold weather, the same old regime, the reduction in the sunlight, concerns about not keeping up with New Year’s goals – these can all lead to feeling blue,” says Dr. Kamkar.

Research from the Canadian Mental Health Association shows that about 15 per cent of Canadians experience SAD in their lifetime, with many more encountering less severe symptoms of the winter blues. Studies have demonstrated that consistent treatment, including light therapy, can significantly alleviate symptoms in over 70 per cent of those affected.

You’re probably familiar with the mood-boosting treatments offered by experts – Fuel your body with the right nutrients! Get moving to activate your happy hormones! Use gratitude to recognize all the good in your life! Invest in a SAD light to lift your mood! Establish a healthy routine to gain a sense of purpose! – and although they’re effective mood-boosters certainly backed by science, the winter thrivers I was able to find actually lean on something else.

Here’s what they did: They discovered what makes them tick in the wintertime. In other words, they figured out the single item, habit or activity that mitigated the effects of winter and brought them back to their healthy mental state of sunny days past.

The impact of winter on mental health varies widely across Canada owing to geographic and cultural factors. People in northern regions face significantly shorter days, while socio-economic factors such as access to indoor recreational facilities also play a crucial role.

Here’s what three Canadians do in the wintertime to thrive:

Embrace the cold weather with a seasonal hobby

Slushy streets, icy sidewalks and take-your-breath-away winds are motivation zappers. We know this. But if you can break through the wintry hurdles, happiness could await.

It did at least for Monique Marcotte, a mortgage agent and broker who splits her time between Vancouver and middle-Ontario. A friend recommended they try snowshoeing and cross-country skiing together to help them get out of their homes and embrace winter in all its glory – and now she goes every weekend.

“You’re in nature, you’re breathing in fresh air, you’re around trees, you’re seeing animals, and it just makes you feel better,” she says.

Marcotte’s secret to being motivated to brace the cold? Having the right equipment (“I put up my hood, put on warm layers, and go”) and a routine (“in Ontario, my house backs onto a golf course – it isn’t open in the wintertime, so it’s just like a winter wonderland, perfect for snowshoeing”).

Her après-outdoor ritual is just as mood-enhancing as her winter excursions. “When I return home, I’ll have a hot bath, maybe a glass of wine and listen to music, or I’ll sit by the fire and watch a movie,” she says. What always follows is a solid night’s rest. “There’s something about breathing in the fresh air that goes to your brain – you have the best sleep ever.”

Don’t think you could have Marcotte’s level of motivation to get outside? According to Dr. Kamkar, it isn’t that difficult to try a new activity and turn it into a habit, no matter how wet and cold it may make us. “Once we embark on an activity, our motivation increases,” she says. “We feel more hopeful and are more likely to do it again.”

Create intentional social time

“I’m not immune to seasonal gloominess, but I try not to stay in that place for long and to always have something to look forward to,” says Julie D’Uva, a PR and communications adviser and Pilates teacher. So she started hosting themed parties every month in the winter to bring her friends together.

“Community is so important,” she says. “When I went through my cancer diagnosis, I had a huge community come out and support me, and I was so grateful – it was a huge part of the healing process.” She sees social gatherings as an “energy exchange,” a way to spread positivity and remind each other of the joy of connection.

For New Year’s Eve, D’Uva hosts an annual bash. This year’s theme was “sexy ‘70s soiree,” and her guests contribute their own special talent – whether that be making a special dish, oyster-shucking capabilities or DJing. Coming up next is a “Lasagna Party,” where she hosts a dinner party around her favourite dish, and in March, she’ll invite her friends to a Pilates class she’s coaching and then back to her house for brunch.

“I feel like my role is to create special moments,” says D’Uva. “We often go through life on autopilot but being able to stop and have something to get together for is a good way to break up routine.”

D’Uva is certainly onto something – when it comes to winter mood-boosters, “social support can be tremendously helpful,” says Dr. Kamkar. “It boosts our resiliency.”

Tap into your senses

Christina Gjiri relies on the mood-transforming powers of scents. “I grew up in a small village on Lake Simcoe, and my whole childhood was outdoors, surrounded by the woods and meadows,” she says. She quickly grew to appreciate the calming abilities of scents around her – from just-bloomed flowers to a fresh snowfall – and turned it into a business called Brightfield.

“Scientifically speaking, there’s nothing as powerful as our sense of smell in terms of being connected to emotions,” she says.

Several behavioural studies show that scents make memories more emotional and evocative than other sensory stimuli – and that can prompt feelings of comfort and contentedness. “You can smell something and be brought back to your grandma’s kitchen, having a cup of tea with her, or to a vacation, maybe after smelling fresh lilacs,” explains Gjiri. “Scent has such a transformative power, making it easy to make you feel good and boost your energy.”

Responding to the challenges of long winters, Gjiri developed a specific scent called ‘Winter’ – a blend that includes notes of orange, known for its mood-boosting properties, ginger for its uplifting effect and clove which offers warmth and comfort. “I designed it because last winter was really long, and I wanted something to help get us through this year’s,” she says.

Dr. Kamkar sees the benefits of exploring the five senses to find ways to elevate your mood. The practice is called a “sensory grounding technique.” Taking note of the smells, tastes, sights, sounds and feelings around you can help you “orient to the present to enjoy daily tasks and stay focused,” she says.

There may not be a universal hack that helps us all thrive in the dreary time of year. But engaging our senses, embracing winter’s glories and being intentional about spending time with loved ones can help us find our individual motivation-boosting tick.

For those facing challenges with Seasonal Affective Disorder or winter blues, many resources are available. Healthcare providers offer tailored guidance, and the Canadian Mental Health Association provides national support. In Ontario, the Centre for Addiction and Mental Health (CAMH) offers specialized resources and support, accessible online.