As fall days grow shorter, some Canadians begin to feel the effects of seasonal depression.

The Canadian Psychological Association reported that about 15 per cent of Canadians experience seasonal affective disorder (SAD), a form of depression linked to reduced daylight in the fall and winter.

About 2 to 3 per cent experience it in a more serious form, and roughly 10 per cent of all depression cases in Canada are attributed to SAD, according to the association.

Peter Alexander, a student counsellor interning at Just Us We All Struggle, a non‑profit counselling service in Rothesay, says the condition is strongly tied to the lack of sunlight in northern climates like New Brunswick.

Reduced light exposure disrupts circadian rhythms, affects melatonin and serotonin levels, and can interfere with sleep, mood, and overall well‑being.

“Your sleep is really important for regulating your brain health, hormones, your hunger, things like that,” Alexander said.

“And so when you’re not getting that proper rest, your body will start craving those carbohydrates and sweets and things like that.”

Symptoms and warning signs

Alexander says symptoms can vary widely, but common patterns include:

• Low mood, sadness, fatigue, or brain fog
• Sleep disruption, either insomnia or oversleeping
• Cravings for carbohydrates and sugar
• Withdrawal from social activities
• Irritability, sensitivity, or feelings of hopelessness

In more severe cases, SAD can be linked to self‑harm or suicidal thoughts. Alexander stresses the importance of paying attention to changes in mood and behaviour as the seasons shift.

Coping strategies and treatment

There is no single approach that works for everyone, but Alexander highlights several strategies that can help:

• Light exposure: Spending time outdoors or using a light therapy lamp for 20–30 minutes a day can help regulate circadian rhythms.
• Lifestyle balance: Maintaining routines, getting regular exercise, and ensuring proper sleep and nutrition.
• Social connection: Staying engaged with friends, family, or community to avoid isolation.
• Journaling: Tracking mood and energy levels across seasons to notice patterns and identify when symptoms worsen.
• Counselling support: Therapists often use a person‑centred, eclectic approach, sometimes incorporating cognitive behavioural therapy (CBT) to help clients recognize thought patterns and coping strategies.

Alexander notes that while counsellors can assess symptoms and support clients, formal diagnosis and medication decisions are made by psychologists, psychiatrists, or family doctors.

Awareness and reducing stigma

Alexander emphasizes that seasonal depression is a natural response to reduced sunlight and not something people should feel ashamed of.

“People aren’t alone in this. It happens to the best of us, and it’s natural,” he said.

“If you’re not getting that sun exposure, if you’re isolating inside, if you’re more sedentary, all that is interconnected and can feed into lower moods.”

He encourages people to be proactive, build supportive routines, and seek help if needed.

Raising awareness, he says, is key to reducing stigma and helping more people recognize when they may be struggling.