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Feeling the Winter Blues? Here’s How to Cope This Season in Alberta

We're breaking down the difference between winter blues and Seasonal Affective Disorder (SAD), plus tips to help you feel better this season.

As the days get shorter, the temperatures drop, and sunlight becomes limited, many Albertans notice a shift in their mood, energy, and motivation. If you’ve ever felt “off” during the winter, you're not the only one feeling this. In fact, what many call the winter blues affects a large number of Canadians each year, especially here in Alberta, where long, dark winters are simply part of life.

While it’s normal to feel a little slower or less motivated in winter, for some people, these feelings can become more intense and start affecting daily life. That’s when it’s important to recognize the signs, understand what’s going on in the body, and take steps to support both your mental and physical health.

At Advanced Respiratory Care Network (ARC), we care about your whole-body wellness, including your mood, energy levels, sleep, and how winter may be affecting your heart and lung health. Today, we’ll share what the winter blues are, how they differ from Seasonal Affective Disorder (SAD), why Albertans are more prone to them, and practical tips to help you feel better this season.

What Are the “Winter Blues”?

The winter blues refers to a mild, temporary dip in mood related to colder weather, fewer daylight hours, and changes in routine. It often includes:

Feeling more tired than usual

Lower motivation

Increased desire to stay indoors

Craving comfort foods

Feeling “blah” or less joyful

These feelings usually ease as days get longer or when spring returns.

When It’s More Than the Blues: Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a more severe form of seasonal depression that affects daily functioning. It is recognized as a medical condition and may require support from a healthcare professional.

Signs of SAD may include:

Persistent sadness or low mood most of the day, nearly every day

Loss of interest in activities you usually enjoy

Sleep changes (too much or too little)

Noticeable changes in appetite or weight

Difficulty concentrating

Withdrawing from social activities

Feeling hopeless or overwhelmed

If low mood is interfering with your daily life, work, sleep, or relationships, it’s important to talk to a healthcare provider.

Important: If you ever experience thoughts of self-harm, contact a healthcare professional or crisis support immediately.

Learn More About Seasonal Affective Disorder (SAD)

Why Albertans Are More at Risk

Alberta winters can take a toll on both physical and emotional health for a few key reasons:

Alberta Winter Reality	Impact on Health
Short daylight hours	Lower vitamin D and serotonin levels
Extreme cold temps	Reduced outdoor activity and social connection
More time indoors	Poorer air quality and less movement
Higher rates of respiratory illnesses in winter	Stress on lungs and immune system

On top of this, isolating at home during cold weather may worsen symptoms for people who already live with:

Sleep apnea

COPD or asthma

Cardiac conditions

Anxiety or depression

When physical health is affected, mental health often follows and vice versa.

How Winter Affects Your Brain & Body

Lack of sunlight affects neurotransmitters that regulate mood. Here’s what’s happening behind the scenes:

Serotonin drops → can lead to sadness and low motivation

Melatonin increases → makes you more tired and less alert

Vitamin D levels fall → impacts mood, immunity, and energy

Less physical movement → affects heart, lung, and mental health

Changes to sleep routines → can worsen fatigue and irritability

Knowing what’s happening in your body can help you take proactive steps to feel better.

10 Practical Ways to Beat the Winter Blues

Here are evidence-based tips to support your mood, energy, and overall health throughout the winter:

1. Get Natural Light Daily (Even for 10 Minutes)

Sunlight signals your brain to wake up, boosts serotonin, and helps regulate mood.

Try:

Opening blinds early

Sitting near a window in the morning

Going for a short daylight walk at lunch

Even cloudy daylight is beneficial.

2. Stay Social —Don’t “Hibernate”

Isolation can intensify the winter blues. Stay connected through:

Coffee dates

Joining a class or community group

Phone or video calls with friends/family

Indoor sports or hobbies

Social interaction supports emotional and heart health.

3. Move Your Body (Gently Counts Too!)

Exercise increases endorphins, improves circulation, reduces stress, and supports lung health.

Try small, achievable movement:

10-minute indoor stretch routine

Mall walking

At-home yoga or exercise videos

Winter sports, if you enjoy them

4. Fuel Your Body with Mood-Boosting Foods

Heavy comfort foods can feel good temporarily, but a balanced diet supports both mind and body.

Aim for:

Leafy greens

Berries

Salmon and omega-3 sources

Nuts and seeds

Lean proteins

Hydration

5. Check Your Vitamin D Levels

Many Canadians are low in vitamin D by winter. This can affect mood, immunity, and inflammation.

Speak with your healthcare provider about:

Testing your vitamin D levels

Whether supplements may help

6. Create a Comfortable Sleep Routine

Sleep affects heart health, lung function, and emotional well-being.

Better sleep starts with:

A consistent bedtime

Limiting screen time 1 hour before sleep

Keeping your bedroom cool, dark, and quiet

Struggling with snoring or daytime fatigue? Sleep apnea may worsen in winter. ARC offers sleep testing and CPAP support.

7. Prioritize Fresh Indoor Air Quality

We spend more time inside in winter, so indoor air matters.

Improve air quality by:

Using a HEPA air purifier

Keeping humidity at 30–50%

Avoiding scented candles and harsh cleaning products

Cleaning vents regularly

Better indoor air supports lung and heart health year-round.

8. Try Light Therapy (If Recommended)

Light therapy lamps mimic natural daylight and may improve SAD symptoms. Always follow safety guidelines and speak to a healthcare provider if you have eye or skin sensitivity.

9. Add Something to Look Forward To Each Week

A little anticipation can boost dopamine levels, your brain’s motivation chemical.

Try scheduling:

A weekly treat (like a favourite meal or movie night)

A class or hobby

A weekend outing

Know When to Reach Out for Support

If your mood is consistently low or winter is affecting your ability to function, please talk to a healthcare professional.

ARC Network can also help if winter symptoms are affecting:

Breathing

Sleep quality

Energy levels

Heart or lung symptoms

You don’t have to go through winter alone.

How Winter Blues Can Affect Lung & Heart Conditions

Low mood and fatigue can make it harder to:

Stay active

Eat well

Keep medical appointments

Manage chronic conditions

For people with respiratory or cardiac conditions, this can lead to symptom flare-ups or setbacks.

ARC Network provides support with:

Respiratory consultations

Lung function testing

Sleep diagnostics

Oxygen therapy

Cardiac services (select locations)

If you’ve noticed changes in breathing, sleep, or energy this winter, we’re here to help.

Keep an Eye on Your Mental Health This Winter

The winter blues are common, especially in Alberta, but you don’t have to wait for spring to feel like yourself again. Small, consistent habits can make a big difference in how you feel physically and emotionally.

From supporting your mood and sleep to protecting your heart and lungs, the ARC team is here to help you stay well through every season. Ready to support your winter well-being?

Book an appointment with ARC Network to discuss your respiratory, sleep, or heart health needs.

Request an Appointment with ARC Network