Beating the Alberta Blues: A Practical Guide to Thriving in a Long Winter
Hello, everyone. As a family doctor here in Edmonton, I notice a familiar pattern when the days get shorter and the first heavy snowfall blankets our province. The energy in my exam rooms changes. Patients tell me they’re feeling tired, unmotivated, and are craving carbs more than usual. They chalk it up to a long Alberta winter.
What many are describing are the classic symptoms of Seasonal Affective Disorder, or SAD. It’s more than just the "winter blues"; it’s a type of depression that’s related to changes in seasons. The good news is that it's a very real and treatable condition. As Albertans, we can’t change the length of our winters, but we can change how we manage them. Here are my practical tips for not just surviving, but thriving, until spring returns.
Let There Be Light ☀️
The primary trigger for SAD is the reduced level of sunlight in winter. Your brain's internal clock (circadian rhythm) gets disrupted, which can affect your mood and sleep.
Get Natural: Your first line of defense is to get outside into the natural sunlight, especially within the first two hours of waking up. Even on a cloudy day, the light exposure is beneficial. A brisk 20-minute walk over your lunch hour can make a significant difference.
Consider a SAD Lamp: For many of my patients, light therapy is a game-changer. These special lamps mimic natural outdoor light and are designed to be used for about 20-30 minutes each morning. They can help reset your internal clock and boost your mood. Look for a lamp that provides 10,000 lux of exposure and be sure to discuss its use with your doctor first.
The Vitamin D Connection
I often call Vitamin D the "sunshine vitamin." Our bodies produce it when our skin is exposed to sunlight, something we’re desperately short of between October and May. A deficiency can be linked to fatigue and low mood.
Living this far north, it’s nearly impossible to get enough Vitamin D from the sun in the winter. While dietary sources like fatty fish and fortified milk provide some Vitamin D, they are often insufficient for residents of Alberta. Therefore, daily supplementation is strongly advised for most adults. The recommended dosage is 2000 IU daily for adults and 400 IU for children.
Move Your Body, Move Your Mood ⛷️
When it's -20°C outside, the urge to hibernate is strong. However, exercise is one of the most powerful tools we have to fight depression. It releases endorphins, which act as natural mood elevators. The key is to embrace the season.
Explore the Trails: We are so fortunate to have incredible trail systems. Try cross-country skiing at the Strathcona Wilderness Centre or snowshoeing through the river valley. The combination of physical activity and being in nature is a potent remedy for the blues.
Lace-Up Your Skates: Almost every community, including Sherwood Park, has wonderful outdoor skating rinks. A simple family skate is a fantastic way to get moving and connect with others.
Find Your Indoor Oasis 🌺
On days when the weather is just too harsh, you need a plan for an indoor escape. Having a warm, vibrant place to visit can break the monotony of a dreary winter landscape.
For those of us in the Edmonton area, there’s no better place for this than the Muttart Conservatory. Stepping into one of those warm, humid pyramids filled with lush, green life is like a mini-vacation for your senses. It’s a powerful reminder that colour and life are still thriving, even under a blanket of snow. Find your local version of this—a cozy café, a library, or a community greenhouse.
When to See Your Doctor
These strategies can be incredibly effective for managing mild winter blues. However, if your symptoms are persistent, overwhelming your ability to function, or making you feel hopeless, it is essential to reach out to your family doctor.
Don't dismiss your feelings as "just winter." Professional treatments, including psychotherapy (like Cognitive Behavioural Therapy) and medication, are highly effective for SAD. You don't have to go through this alone.
Winter in Alberta is a marathon, not a sprint. By proactively managing your light exposure, nutrition, and activity levels, you can change your relationship with the season and find joy and health all year round.
Stay warm and well,
Dr. Talita de Jager
