Winter Blues Or SAD? Holistic Strategies To Support Your Mood In Calgary
When daylight gets scarce in Calgary, many people notice a dip in energy and mood. You might feel slower, less motivated, or more irritable than usual. For some, these changes stay mild and manageable. For others, symptoms intensify and begin to affect daily life. The good news is that there are practical, evidence-informed ways to support yourself through Alberta’s darkest months. You do not have to do this alone.
This guide explains the difference between winter blues and Seasonal Affective Disorder (SAD), key signs to watch, and simple strategies you can start today. You will also find a printable style weekly planning sheet, guidance on when to seek therapy, and how to access in-person or telehealth support in Calgary, including sliding-scale spots and complimentary discovery calls.
“Seasonal sadness doesn’t last forever, even when it feels endless. Light returns—sometimes slowly, sometimes with help.”
Inspire Wellness Therapy
Winter Blues vs. Seasonal Affective Disorder
Understanding the difference helps you choose the right level of support.
Winter blues:
Common, short-lived shifts in mood and energy when days are darker.
You may feel less motivated, a bit down, or sleepier than usual.
Symptoms ease with routine tweaks, more light, movement, and connection.
Seasonal Affective Disorder (SAD):
A form of depression with a seasonal pattern, most often in late fall and winter.
Symptoms are more intense and persistent, affecting work, relationships, and self-care.
Often includes low mood most days, loss of interest, oversleeping, carb cravings, low energy, and difficulty concentrating.
If your symptoms are frequent, last two weeks or more, or interfere with your life, consider connecting with a clinician for tailored support.
Signs To Watch This Season
Feeling down most of the day, most days
Marked drop in energy and motivation
Sleeping much more than usual, yet still feeling tired
Increased cravings for carbohydrates or sweets
Withdrawing from friends or activities you usually enjoy
Irritability or feeling overwhelmed by small tasks
Thoughts that are self-critical or hopeless
Reach out for help promptly if you notice these signs escalating.
What Helps: A Holistic, Evidence-Informed Plan
At Inspire Wellness Therapy, we combine mind, body, and practical lifestyle supports. Here are core approaches we use and how you can start applying them.
CBT For Thought Patterns
Cognitive Behavioral Therapy helps you notice and shift unhelpful thinking styles that fuel low mood.
Identify common distortions: all-or-nothing thinking, discounting positives, catastrophizing.
Try a quick reframe: What is the evidence for and against this thought? What is a more balanced statement I can practice today?
Pair thoughts with action: Choose one small step aligned with the balanced thought, such as a 10-minute walk or sending a text to a friend.
DBT skills for Emotion Regulation
Dialectical Behavioral Therapy skills add practical tools for heavy emotions and stress.
Distress tolerance: hold an ice cube, use paced breathing, or run cold water over your hands to reduce intensity.
Emotion regulation: plan daily mood boosters, keep consistent meals and sleep, and practice opposite action when withdrawal keeps you stuck.
Mindfulness: notice sensations for 60 seconds, label emotions without judgment, and return to the present.
You can explore these skills through our DBT-informed sessions or a brief series focused on winter coping.
Somatic Practices That Support Your Nervous System
Your body needs signals of safety to restore energy and calm.
4-4-4 breathing: inhale 4 seconds, hold 4, exhale 4; repeat for 2 to 3 minutes.
Grounding scan: press feet into the floor, notice five objects you can see, three sounds you hear, and one sensation you feel.
Gentle movement: morning stretches, a short walk at midday, or a 10-minute yoga video.
If you prefer a body-first approach, a session with a somatic therapist can help you tailor practices to your needs.
A Holistic Approach to Therapy
In Person or Online Therapy
Calgary, Alberta
Light Exposure Planning
Natural light is powerful, especially before noon.
Morning light: get 15 to 30 minutes outdoors soon after waking when possible.
Bright light therapy: consider a 10,000 lux light box used on most winter mornings for 20 to 30 minutes. Position it at an angle, keep eyes open but avoid direct staring.
Brighten your space: open blinds, sit near windows, and use warm-white bulbs in the evening to protect sleep.
Check with your healthcare provider if you have eye conditions or bipolar disorder before starting a light box.
Sleep Routines That Protect Mood
Keep a consistent sleep and wake window, even on weekends.
Create a wind-down: dim lights, stretch, journal, or read paper pages.
Park screens 60 minutes before bed. If you must use devices, lower brightness and use blue-light filters.
Limit late-day caffeine and heavy meals.
Track Mood, Energy, and Routines
A simple log helps connect what you do with how you feel. Note sleep, daylight, movement, meals, social time, and coping tools. Aim for patterns, not perfection.
A Simple Weekly Winter Planning Sheet
Use this template in your journal or notes app. Keep it realistic and kind.
This week, my mood support theme: __________________
Three small actions I will repeat:
Light: __________________ (e.g., light box 20 minutes, morning walk)
Movement: ______________ (e.g., stretch 10 minutes after lunch)
Connection: _____________ (e.g., call a friend on Wednesday)
One thought reframe I will practise: __________________________________
One DBT skill I will use when emotions spike: ___________________________
Sleep plan: lights out at ____; wake at ____; wind-down steps: ___________
Somatic supports I will use: __________________________________________
Check-ins: Mon ___, Wed ___, Sat ___; quick rating 1 to 10 for mood and energy
What I will celebrate on Sunday: ______________________________________
Place the sheet on your fridge or desk, and set reminders for brief check-ins.
When To Seek Therapy
Reach out if:
You have low mood or energy most days for two or more weeks.
Functioning at work, school, or home is getting harder.
You feel numb, hopeless, or stuck despite your efforts.
You want structured skills and support tailored to your values.
If you are in crisis or having thoughts of harming yourself, call 911 or go to the nearest emergency department. You can also contact local crisis lines for immediate support.
How We Can Help In Calgary
We offer depression and SAD support that integrates CBT, DBT, somatic therapy, and lifestyle planning. Care is available in-person at our North and South Calgary offices and through secure telehealth across Alberta. We reserve sliding-scale spots and provide complimentary discovery calls to help you get started and discuss fees, fit, and goals.
If you are considering different modalities, you can also learn about CBT Calgary or explore DBT Calgary to see how these approaches may fit your needs. We also provide a holistic approach to therapy that honours the mind, body, and spirit.
Your Questions, Answered
Is therapy free in Calgary?
Publicly funded options exist through health system and community programs, but access and wait times vary. Private therapy is typically paid out of pocket or through insurance benefits. We offer
complimentary consultations, sliding-scale spots when available, and direct NIHB billing for eligible First Nations and Inuit clients. For a broader overview of funding and benefits, see is therapy free in
Alberta.
How to get counselling in Calgary?
You can self-refer. Book a complimentary discovery call, share your goals, and we will match you with a clinician and modality that align with your preferences. Sessions can be in-person or through
telehealth anywhere in Alberta. You can start with therapy in Calgary to explore options and availability.
What is the best therapy for self-worth?
Many people benefit from a blend of CBT to reframe self-critical thoughts, DBT skills to regulate emotions, and somatic work to rebuild internal safety. Acceptance and Commitment Therapy can also help you act on your values even when self-doubt is present. The best plan is personalized. If low self-worth is a central concern, consider self worth therapy Calgary to learn more about tailored support.
How much does a therapy session cost in Calgary?
Private practice fees vary by clinician and service type. We discuss transparent pricing during your complimentary discovery call, and we offer sliding-scale spots when possible. Extended health benefits
may reimburse all or part of sessions with registered clinicians, depending on your plan.
Final Encouragement
Winter in Calgary can be challenging, yet you can build a plan that protects your mood. Start small. Bring in light early, keep a steady sleep routine, add brief movement, and practise one CBT or DBT skill each day. Track what helps, and be kind to yourself when motivation dips.
If you want support, we are here with in-person and telehealth options, sliding-scale availability, and complimentary consultations to get you started. Reach out, and let’s build a winter plan that fits your life.
Our holistic approach to therapy emphasizes understanding and nurturing these fundamental aspects of ourselves. We create a safe space for exploration and healing through individual, relationship, and family therapy.
Our Calgary Locations
We proudly serve our community with two therapy locations in Calgary, ensuring accessible mental health support for individuals and families.
📍 [5920 Macleod Trail SW #460, Calgary, AB T2H 2G4] – Serving Therapy in South East and Therapy in South West Calgary.
📍 [#206-7, 301 14 St NW Calgary, AB T2N 1Z7] – Serving Therapy in North East, Therapy in North West Calgary, and Therapy near Downtown Calgary
Both locations offer a warm, welcoming environment designed to make you feel safe and supported during your therapy journey.
How to Get Started with Inspire Wellness Therapy
Taking the first step toward therapy can be life-changing. Here’s how you can get started today:
1. Visit Our Website: Explore our therapists’ profiles and learn more about our services at [Your Website URL].
2. Book an Appointment: Easily schedule your session through the Jane app or by calling our office.
3. Attend Your First Session: Begin your journey to healing with the support of our compassionate team.
Pursuing an autism assessment is an important step toward clarity, self-understanding, and accessing the right supports. At Inspire Wellness Therapy, we’re proud to offer autism assessments in Calgary that are thoughtful, professional, and tailored to each individual. Whether you’re seeking a diagnosis for yourself or a loved one, our experienced team is here to guide you with care and expertise.
If you’re ready to begin the process or simply want more information, we invite you to reach out. Getting tested for autism doesn’t have to be overwhelming—we’re here to walk beside you every step of the way.
Conclusion
Finding the right therapist in Calgary can be a life-changing step toward improved mental health and overall well-being. At Inspire Wellness Therapy, we are committed to providing compassionate, individualized care that meets your unique needs. Whether you’re looking for support with anxiety, trauma, relationships, or personal growth, our diverse team of experienced therapists is here to guide you.
Ready to take the first step? Inspire Wellness Therapy offers a free 15-minute consultation to help you start your journey. Contact us today to learn how therapy can support your goals and overall mental well-being.
Frequently Asked Question’s (FAQ’S)
1. What are common symptoms of SAD?
Common symptoms include low mood, fatigue, difficulty getting out of bed, increased sleep, cravings for carbohydrates, reduced motivation, social withdrawal, and feelings of hopelessness. These symptoms often appear in late fall or winter and improve in the spring.
2. Why does winter affect mental health so much?
Shorter days and reduced sunlight can disrupt our circadian rhythm and lower serotonin levels, which impacts mood, energy, and motivation. Colder weather, less movement, and increased isolation can also add stress to the nervous system.
3. What can help ease symptoms of winter blues or SAD?
Support can include light therapy, maintaining a consistent routine, gentle movement, spending time outdoors when possible, prioritizing sleep, and staying socially connected. Therapy can also help by offering emotional support, coping strategies, and tools to regulate mood during the winter months.
4. When should I consider seeking professional help?
If symptoms last most of the day for several weeks, feel unmanageable, or begin to affect your ability to function, it’s a good idea to seek support. You don’t have to wait until things feel unbearable — early support can make a big difference.
5. Can SAD affect people differently, and can it look different for everyone?
Yes. SAD doesn’t look the same for everyone. Some people experience low mood and fatigue, while others notice increased anxiety, irritability, changes in appetite, or difficulty concentrating. Your experience is valid even if it doesn’t match a checklist exactly, and support can be tailored to what you’re feeling.
