In Alberta, winter is no small thing. The days grow short, the air turns cold, and sunlight feels like a luxury. For many people, especially older adults, these darker months can bring a dip in mood and motivation. It’s easy to chalk it up to “just winter,” but those low-energy days, restless nights, and feelings of isolation are more common than most admit. The good news? There are simple, research-backed ways to stay uplifted until spring.

Why We Feel the Winter Blues

When the sun disappears by late afternoon, our bodies notice. Reduced daylight can affect sleep patterns, energy, and mood. For some people, these changes develop into a form of depression called Seasonal Affective Disorder (SAD), but even milder versions can leave us feeling flat and withdrawn. Older adults may feel this more, especially when mobility or health limits their access to the outdoors.

Recognizing that these feelings have real causes and are not personal failings is the first step toward feeling better.

Now what to do about it?

Let There Be Light

Light is one of the simplest and most effective tools to boost mood in winter. Studies show that regular exposure to bright light helps regulate our body and lift energy levels. A light therapy lamp or broad-spectrum light (it doesn’t need to be expensive), set up for 20–30 minutes each morning, can make a real difference. Look for ones that provide a minimum of 10,000 lux, offer UV protection, and can be placed about 16 - 24 inches in front of you (eyes open, but not looking directly at the light). There are everyday ways to soak in more brightness, too!

Open curtains early, sit near sunny windows, or bundle up for a short walk. Alberta’s winter sun may be fleeting, but it’s strong when it shows up. When you are indoors, use full-spectrum lighting and keep living spaces bright during the day. These small changes in your environment can make a big difference.

Keep Moving

Movement is one of the best natural mood boosters. Exercise increases energy, improves sleep, and triggers endorphins, the body’s own antidepressants. You don’t have to go to the gym to feel the benefits. Try gentle stretching, yoga, or mall walking. A simple 20-minute walk in the woods has also been shown to significantly improve mood. If you prefer to stay home, online classes or a few songs’ worth of dancing will do the trick. The goal isn’t intensity, it’s consistency.

Stay Connected

Social connection is one of the strongest protections against winter gloom. If we spend too much time alone, negative thoughts grow louder. Staying connected, through family, friends, and community, keeps our minds and hearts engaged.

Plan regular coffee dates, join a local club, or take part in programs at your community league, library, or senior centre. Many Alberta towns offer winter activities that combine gentle movement with social time: walking groups, crafting circles, book clubs, and even cooking classes.

If weather or mobility makes outings tricky, pick up the phone or try a video call. Reaching out doesn’t have to be formal - sometimes a quick check-in with a neighbour is enough. Think of social contact like a vitamin; it only works if you take it regularly.

Nourish Your Body and Mind

Winter comfort foods are part of the season, but nutrition plays a big role in mood. Aim for balanced meals with whole grains, lean proteins, and colourful produce. Stay hydrated, and ask your doctor about vitamin D.

Pay attention to your emotional health, too. If low mood lingers for several weeks or starts interfering with daily life, it may be time to talk with a healthcare provider. A little support early on can make a big difference.

Finding Your Spark Midwinter

By January, winter can start to feel endless. This is the time to lean on small, steady routines that bring comfort: letting in the morning light, calling a friend, or making something warm and nourishing. Consider creating a simple winter wellness kit stocked with things that lift your spirits: uplifting music, a good book, crafts, or cozy comfort items.

Winter in Alberta will always bring snow, ice, and short days, but it doesn’t have to bring low spirits. With a little light, movement, connection, and care, it’s possible to find joy and comfort!

About the Author

Sabrina Brady is a Registered Provisional Psychologist with Insight Psychological, an award-winning provider of psychological care. She works with individuals, couples, and families of all ages, offering a compassionate, down-to-earth approach. Sabrina’s journey began at an assisted living facility, where she led arts programs and provided companionship, an experience that sparked her passion for creativity, connection, and mental wellness. Today, she brings that same warmth and curiosity to her work, helping clients navigate life transitions, relationships, trauma, and the everyday challenges of being human. Learn more at www.insightpsychological.ca.

Winter Mood Boosters: Beating the Seasonal Blues