How to Beat Blue Monday and Winter Sadness: Expert Tips

Experts share tips to protect mental health during Canada’s darkest season. With Blue Monday approaching on January 19th, many Canadians are already feeling the mental strain of winter. According to the Centre for Addiction and Mental Health, roughly 60 per cent of Canadians experience the “winter blues,” with some developing Seasonal Affective Disorder (SAD), a type of depression that can disrupt sleep, appetite, and energy levels. Psychologist, Dr. Sandra Primiano, says that there are ways to help yourself during this time of year. Dr. Primiano says symptoms of SAD can be severe, lasting for weeks or months and interfering with daily life. “It’s important to recognize when low mood needs professional support.” Blue Monday is more symbolic than scientific, but it highlights the importance of mental health in January. Recognizing the slower pace of winter, taking realistic goals, and seeking help when needed can make the season more manageable. Dr. Primiano says that anytime awareness is raised about mental health, it helps fight stigma. Experts recommend practical ways to protect well-being during winter: maximize natural light, stay active, maintain social connections, and practice self-compassion. Even small actions, like a short walk or a chat with a friend, can improve mood. Story by Alyssa Brush