Winter is Coming: How to Care for Your Mental Health During Ontario’s Darker Months
Winter is coming. The days are getting shorter, the sun is rising later, and maybe you’re heading to work while it’s still dark — and leaving when it’s already dark again.
It can feel… pretty depressing.
Maybe you’re experiencing symptoms of Seasonal Affective Disorder (SAD). Or maybe you’re simply feeling the natural effects of Vitamin D deficiency, disrupted sleep, and lower social time.
No matter what’s causing it, you’re not alone, and you don’t have to fight the season. In fact, the better approach might be to work with it.
This post offers simple, practical tips for supporting your mental health through the darker months.
Whether you're feeling anxious, low-energy, unmotivated, or isolated, these strategies are meant to help — especially if you’re living here in Ontario, where winter tends to overstay its welcome.
There’s No Magic Hack — The Basics Still Matter
Let’s cut to the chase. The things that help manage our mood in winter are — for the most part — the same ones that help with stress, anxiety, or depression year-round.
That includes:
Movement (you don’t have to get sweaty, but just moving your body)
Social connection (emphasis on genuine and secure social connections)
Sleep (getting enough, and not too much sleep)
Enjoyment and meaning (something that feels worthwhile doing, or things that you just enjoy)
These strategies can help you feel more grounded and resilient — even when it’s cold, dark, and hard to get motivated.
Nesting Season… with Friends
As the weather gets colder, meeting outdoors becomes harder — and that often leads to more social isolation.
So if you’re going to hibernate this winter, why not nest with others?
You don’t need to make big plans. Just invite a friend or two over for:
Cooking together
Playing a board game
Doing a puzzle
Watching a show
Cozy doesn’t have to mean alone. Making time for even small hangouts can make a big difference.
Monitor Your Phone Use
Winter often means more time inside — and that can lead to more mindless scrolling.
It’s easy to reach for your phone to fill the boredom, but too much time on screens can leave us feeling more anxious and disconnected.
In fact, research shows that higher phone use is associated with higher anxiety.
Try asking yourself:
Is this actually helping me feel better?
Would it feel better to call or text someone?
What’s one thing I could do right now that feels more grounding?
Replacing even 10 minutes of scrolling with a real connection (or a small activity) can shift your mood.
Shift Your Movement Indoors
Seasonal rhythms mean we naturally move less in the colder months — unless we make a conscious effort to stay active.
If you’re hardcore and want to keep doing your outdoor runs or cold walks, more power to you.
But for most people, winter is a great time to:
Join a gym
Take a fitness or dance class
Try yoga, strength training, or online workouts at home
Join an indoor rec league (ball hockey, dodgeball, etc.)
Sign up for a low-cost community centre class
Group classes are especially helpful if you’re naturally getting less social interaction in the winter. Even learning a new skill in a shared space can lift your spirits.
Toronto offers no shortage of options — sometimes the problem is knowing where to start. But that’s a good problem to have.
Make Time for Walks Outside (Even Short Ones)
Light is a big factor in seasonal mood changes. And yes, getting outside in winter is a struggle.
Still, just 10–20 minutes outside during daylight can be incredibly helpful. Especially around lunch — when the sun is usually at its peak.
Try a short walk after eating. It can help:
Clear your mind
Lower stress
Improve digestion and blood sugar (bonus!)
Get some sun
If you prefer walking somewhere instead of just walking aimlessly, try heading to your local library or picking up a coffee.
Amy’s personal tip:
“I put books on hold at my local library. Once the hold arrives, I have 7 days to pick it up — or I get a fine. It’s become a great reason to get outside on days when I just want to stay in my warm, cozy house.”
Open the Blinds: Start your Day with Light
This one’s simple — but powerful.
Open your blinds in the morning to signal to your brain that the day has started. Close them in the evening as a cue that your day is winding down.
When nature isn’t offering clear light/dark cues, we have to create our own routines. These small rituals help us keep our body clocks regulated — especially if you work from home or spend a lot of time indoors.
Journal: Reflect During the Slower Season
Winter tends to be a time when life slows down — and that can actually make it a great time to journal.
Journaling can help you:
Reflect on how the year has gone
Clarify how you're feeling
Name your stressors or worries
Set intentions for how you’d like things to go in the next year
If you’re worried that journaling will just make you ruminate more — that’s valid.
Here’s how to check:
If your writing feels repetitive and just makes you feel worse, you may be stuck in a loop.
But if journaling feels relieving or clarifying, it’s probably helping you process things.
There’s no rule here — just use your judgment. If it helps, keep going. If it makes things worse, put the journal down and shift to something more soothing.
You’re Not Alone — Consider Getting Support
Sometimes, even with all these tips, winter still hits hard.
If you’re feeling low, anxious, lonely, or like you just can’t shake this fog — please know that you’re not the only one.
It’s no surprise that mental health service use increases in the winter. And even if you try all the self-care strategies in the book, sometimes it's just not enough.
That’s not a reflection of failure. It’s a reflection of being human — and winter can be really hard on humans.
Talking to a therapist, even for a few sessions, can help you:
Process what’s weighing you down
Get support and validation
Learn tools that are actually tailored to your life
Identify what might be contributing to your winter low mood
Sometimes you don’t even realize what’s bothering you until you talk it out. That alone can feel like a big release.
There’s no life-changing hack that magically makes winter easier.
But maybe these ideas inspired you to think of small ways to care for yourself — and to keep enjoying life, even when there’s less sunlight, more cold, and fewer spontaneous connections.
So ask yourself:
Who could I invite over for dinner or a puzzle night?
Can I make it outside for a 10-minute walk this week?
What might I enjoy learning or trying, indoors?
You don’t need to do it all. Start small. Start somewhere.
And if you’re feeling stuck? We're here to help.
At True Resilience Psychotherapy, we support teens, adults, couples, and families who might be navigating:
Seasonal affective disorder (SAD)
Anxiety, depression, or burnout
Social anxiety and loneliness
Disconnection, low motivation, and overwhelm
And much more.
You don’t have to go through this season alone. We offer free 20-minute no-obligation consultations with our therapists to ensure you find your right fit.
Let’s talk about what support could look like — and how to make this winter feel just a little bit lighter.
