It is getting dark before you finish work. Plans you would usually look forward to feel like effort. You keep telling yourself you are just tired, but you have started to wonder whether something else is going on.
You do not have to be certain what is causing a change in your mood before you talk to someone. If it is affecting your days, that is enough to bring up with a therapist or your family doctor.
Is it seasonal depression?
Seasonal affective disorder, often called SAD, is a form of depression that returns at a similar time each year. It usually occurs in fall or winter, although some people experience it in summer. CAMH’s guide to seasonal affective disorder explains the pattern and possible symptoms.
Feeling lower as the weather changes does not automatically mean you have SAD. Work pressure, grief, loneliness, sleep and physical health may also be part of the picture. A conversation about what has changed is more useful than trying to settle on a label by yourself.
Start with what you have noticed
You do not need a detailed journal. A few examples can help you explain what has been different:
- Your mornings: Is getting out of bed harder, even after a full night’s sleep?
- Your evenings: Are you cancelling plans or finding less enjoyment in things you usually like?
- Your day-to-day tasks: Has concentrating, cooking or keeping up with work become more difficult?
- The timing: When did this start? Do you remember something similar last fall or winter?
These are conversation prompts, not a test for depression. You might also mention changes in appetite, sleep or energy, and anything else happening in your life.
If you cannot see a pattern, say that. “I haven’t felt like myself lately, and I’m not sure why” gives someone a place to start.
You can ask for support before winter feels difficult
If last winter was hard, you can bring that up now. You might want to talk about spending more evenings alone, managing a demanding schedule, or finding it difficult to keep in touch with people when you feel low.
A therapist can help you explore those concerns and discuss what support could look like. Your family doctor can also consider other possible contributors and discuss assessment or treatment options. If you are wondering about light therapy or medication, ask a qualified health professional whether it is appropriate for you.
You do not need to wait for the season to change again to see whether you were right. If your mood is worsening or interfering with everyday life, reach out.
What could you say in a first conversation?
Something ordinary is enough:
“Last winter I stopped seeing people as much, and everything felt harder. I’m noticing that again and would like to talk about it.”
Or:
“I’m not sure whether this is the weather, work, or something else. Can you help me work through what has changed?”
You can ask how the therapist works with low mood, what sessions might involve, and how you would review whether the support is helping. There is no need to arrive with a diagnosis or a plan.
Finding a time and format that works
At Anchor & Bloom, we offer in-person therapy in Mississauga and online appointments across Ontario. You can read about our approach to depression and low mood before choosing a clinician.
If you plan to use workplace benefits, our coverage checklist covers what to confirm before a paid appointment. Renewal dates and coverage vary by plan; there is no need to rush a decision about care because the year is ending.
A free 15-minute consultation is a chance to ask questions and get a sense of whether you would feel comfortable working together.