As your trainer, I care about both your physical fitness and mental well-being. Winter can bring lower energy and reduced motivation.
Many people experience more sadness during the darker months. Some of you might be experiencing Seasonal Affective Disorder (SAD) this winter.
What Is Seasonal Affective Disorder (SAD)?
SAD is more than just feeling down for a few days. It is a diagnosable form of depression linked to seasons.
Symptoms include persistent low mood, fatigue, changes in sleep or appetite, and difficulty concentrating. These can significantly affect daily life. (camh.ca)
Reduced sunlight affects circadian rhythm, serotonin, and melatonin production, making fall and winter more challenging for many Canadians. (cpa.ca)
The Mood Disorders Society of Canada reports that shorter days combined with long winters increase risk of SAD for many people. (mdsc.ca)
As Your Trainer, Here’s What I Want You to Know
You are not alone. There are strategies supported by research and mental health organizations that can help.
1. Keep Exercising. It Helps Mood Significantly
Exercise boosts endorphins, helps regulate circadian rhythm, and improves overall mood. These effects can reduce symptoms of SAD.
Even if it is dark or cold outside, try to move each day through walks, mobility work, or strength exercises.
We can adjust workouts to your current energy levels, emphasizing consistency over intensity to maintain both physical and mental health.
2. Light Therapy Works Effectively for Many People
Bright light therapy is one of the most effective treatments available for seasonal affective disorder according to research. (camh.ca)
It typically involves a light box emitting about 10,000 lux for 30 minutes each morning to help reset your internal clock.
Dawn simulation lights gradually brighten a room in the morning to mimic sunrise, providing an alternative for people sensitive to light boxes. (healthlinkbc.ca)
3. Eat a Balanced Diet and Support Sleep
People with SAD may crave carbohydrates, but balanced meals help stabilize mood, blood sugar, and energy throughout the day.
Include foods rich in tryptophan, such as eggs, fish, nuts, and seeds, which support serotonin production and brain health.
Many Canadians have low vitamin D during winter. Discuss supplementation with your doctor to support energy, immunity, and mood naturally.
Melatonin supplementation can help regulate sleep-wake cycles disrupted by reduced daylight. Take it in the evening following medical guidance for proper timing. (healthlinkbc.ca)
4. Go Outside Even During Cloudy Days
Natural light, even on cloudy days, helps regulate circadian rhythm and supports improved mood throughout the day.
Open blinds, exercise near windows, or spend ten to twenty minutes outside to increase exposure to daylight each day.
Daily outdoor breaks combined with exercise can have measurable effects on energy, mood, and motivation levels during the darker months.
5. Stay Connected with Friends and Family
Isolation can worsen SAD symptoms. Stay connected through calls, messages, or small social gatherings to support mental well-being.
Cognitive Behavioural Therapy helps challenge negative thinking patterns and develop coping strategies to improve resilience against seasonal depression.
Seek professional support if your mood remains low or interferes with work, sleep, or relationships. You do not have to struggle alone. (mentalhealthcommission.ca)
6. Recognize When Professional Help is Needed
Lifestyle strategies like exercise, light therapy, nutrition, melatonin, and social support are helpful but may not be sufficient for severe symptoms.
Doctors may recommend antidepressants, psychotherapy, or a combination to help manage more persistent or disruptive seasonal depression. (camh.ca)
Structured therapy specifically designed for SAD can be extremely effective in combination with lifestyle adjustments and support networks.
My Promise to You as Your Trainer
I will check in regularly to assess energy, sleep, and mood changes so that we can adjust workouts effectively and safely.
We will maintain flexibility in your training program to match your current energy levels while prioritizing consistency and mental well-being.
I will encourage healthy routines including light therapy, outdoor activity, nutrition, melatonin, and social engagement as essential tools to manage seasonal depression.
Final Thoughts
Winter months can feel challenging, but SAD is treatable. You can improve your mood with exercise, nutrition, light therapy, melatonin, and support.
Showing up for your workouts is already a big step. Trust that lifestyle changes and professional support can help you feel better.
If you notice persistent low mood, reduced motivation, or difficulty functioning, reach out today to info@teamironelles.com for guidance and support.
You are not alone during the darker months. Together, we can create a plan to stay active, healthy, and supported.
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