Employee Support for the Winter Blues and Seasonal Affective Disorder (SAD)
Content Warning: This article talks about depression and seasonal affective disorder (SAD).
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With less sunlight and more time spent indoors during the fall/winter, people in Canada face an increased risk for the “winter blues” and, in some cases, more serious conditions like depression and seasonal affective disorder (SAD). Persons experiencing disability and immigrants can be particularly susceptible when darker, more isolating seasons are combined with existing stressors. Workplaces can implement strategies that help support employees through challenging fall/winter months.
Credit: Valeriy Khan via Unsplash
The “Winter Blues” versus SAD
People may find it harder to get up in the morning during the darker, colder fall/winter months. They may have less energy for personal and work-related tasks. Individuals may feel lonely because they spend less time outside for errands and activities. These symptoms can be signs of the winter blues and may be familiar to many people living in Canada.
For some people, these seasonal struggles are more severe and can result in depression and seasonal affective disorder (SAD). SAD is a form of depression with a seasonal pattern: it occurs more frequently during the fall/winter months and improves when spring begins.
Common symptoms of depression can include:
- Feeling sad and losing interest in normal activities
- Loss of energy and increased fatigue, despite sleeping
- Feeling irritable, empty, hopeless, worthless, or guilty
- Difficulty thinking and concentrating (1)
In addition to the symptoms of depression, people who experience SAD may also eat more than usual and crave carbohydrates.(2) The symptoms for SAD usually decrease with the arrival of spring, while those for depression occur year-round.
People Most Affected by SAD
While anyone can be affected by SAD, people who experience depression may be more susceptible. In one Canadian study, almost 15% of respondents experienced recurrent depression and approximately 3% of those experienced SAD.(3)
People who experience disability may have higher rates of depression. A study found that persons experiencing disability in the UK were 2.8 times more likely and those in Greece were 2.2 times more likely to experience depressive symptoms than people without disabilities.(4) In Canada, persons experiencing disability may spend less time outdoors during the fall/winter, which can contribute to increased feelings of isolation and higher susceptibility for SAD.
Newcomers and immigrants often arrive in Canada with lower rates of depression, but these levels can rise over time. Stressors related to a major socio-economic, cultural, and personal transition and exposure to racism and discrimination can contribute to increased depression.(5) For immigrants from warmer climates, fall and winter in Canada can be particularly difficult. Unique barriers also influence how newcomers and immigrants access primary care to help address mental health challenges.
Workplace Strategies Can Help Counter Seasonal Struggles
Workplaces can implement the following strategies to help support employees through the fall and winter months.
- Reminders of Available Supports: In the fall/winter, send employees an email reminding them of the mental health supports available through your workplace and in the community. Highlight support and services offered at no cost.
- Share Information about Local Cultural and Immigrant Organizations: Research and share (via billboard, internal chat, or email) information about community cultural and immigrant organizations that offer support, programs, or events that can increase social engagement and a sense of belonging.
- Organize Social Events/Activities: Organize optional events/activities for employees, at work or in the community. Employees can be consulted for suggestions. Consider accessibility and the needs of people who may be struggling with social interactions.
- Offer Exercise/Mental Health Breaks: Breaks can help us to stay active and literally break the monotony or “blah” of fall/winter days. Can short breaks, either inside or outside, alone or in groups, be worked into the day?
Credit: Simon Abrams via Unsplash
- Light Therapy: Many people see improvements from sitting in front of a light therapy box for 20 minutes every day.(1) Can therapy lights be purchased for the office or for employees to bring home? Or can a space be created at work in an area that receives sunlight?
- Check In on a Regular Basis: Have casual conversations with employees to connect and to ask how things are going. Regular conversations help to create a safe space.
While each of the strategies listed above can have an impact, the act of offering them also goes a long way to helping people feel supported.
Additional Resources
- Public Health Agency of Canada website – Get Help Here: Mental health support
- Centre for Addiction and Mental Health (CAMH) website – Seasonal Affective Disorder (SAD)
- Job Accommodation Network website – Seasonal Affective Disorder (SAD) (ideas for accommodations)
- New Canadian Media website – For many newcomers, Canadian winters put extra burden on mental health
References
1. American Psychiatric Association. Depression. Accessed January 7, 2025.
2. American Psychiatric Association. Seasonal Affective Disorder (SAD). March 2024. Accessed January 6, 2025.
3. Levitt, A.J., Boyle, M.H., Joffe, R.T., & Baumal, Z. Estimated prevalence of the seasonal subtype of major depression in a Canadian community sample. Canadian Journal of Psychiatry. 2000; 45(7), 650-654.
4. Rotarou, Elena S. and Sakellariou, D. Depressive symptoms in people with disabilities; secondary analysis of cross-sectional data from the United Kingdom and Greece. Disability and Health Journal. Volume 11, Issue 3, 2018; pages 367-373. ISSN 1936-6574.
5. Kirmayer LJ, et al. Common mental health problems in immigrants and refugees: general approach in primary care. CMAJ. 2011 Sep 6;183(12):E959-67.