Winter Can Be Hard on Mental Health — Here’s How to Take Care of Yourself

Jan 19, 2026

Every year, the third Monday in January, commonly referred to as ‘Blue Monday’ is coined “the most depressing day of the year.” While ‘Blue Monday’ has been debunked as a myth, the feelings that many Canadians experience in winter can be all too real.

Although there’s no scientific proof that one day in January is universally more difficult than any other, there are environmental and psychological factors that can affect mood and well-being during the winter months in Canada:

Shorter daylight hours reduce exposure to natural light which can disrupt circadian rhythms and alter brain chemicals tied to mood regulation.
Cold weather and early darkness can limit outdoor activity and social interaction, compounding feelings of low energy or isolation.
Post-holiday adjustment, including the return to work or school after social or restful periods, can add stress at a time when motivation might already be low.

These factors can trickle into our personal and professional lives.

How Winter Affects Work and Employees

Research and surveys suggest that reduced mood and energy in winter can have a noticeable impact on the workplace:

Employee wellbeing: Many employees report that winter negatively affects their mood and mental well-being, with a significant number saying it also affects their motivation and productivity.[1]
Productivity and engagement: Symptoms associated with winter mood changes — such as fatigue, difficulty concentrating, and low energy — can translate into decreased productivity, increased absenteeism, or challenges staying engaged at work.[2]
Workplace culture: Leadership that ignores seasonal mental health challenges may miss opportunities to foster support, engagement, and resilience during darker months.

Ways to take care of your mental health

The good news? There are ways to help individuals and workplaces manage mental health during winter:

For individuals

Maximize natural light: Spend time outdoors during daylight and consider repositioning workspaces near windows.
Prioritize movement: Regular physical activity. Even short daily walks outside can improve mood and energy.
Maintain routines: Healthy eating, consistent sleep, and social connection strengthen resilience against seasonal mood shifts.

For employers

Acknowledge experiences: Recognize that winter can be challenging and create spaces for conversations about mental health.
Boost workplace light: Encourage breaks outdoors or bring bright light to indoor environments.
Offer flexible supports: Wellness programs, mental health benefits, and Employee Assistance Programs (EAPs) can offer valuable resources.

Want to combat the winter blues but don’t know where to start?

The Push Up Challenge is a unique, fun way for individuals, friend groups, schools, and workplaces to encourage better mental health and well-being through connection, physical activity and education. From February 5-27, challenge yourself to take on 2,000 push-ups in 23 days in honour of the 2,000 lives lost to suicide each day, worldwide.

Resources

If you or someone you love is struggling, please contact your local CMHA.

9-8-8 is for anyone who is thinking about suicide, or who is worried about someone they know. Connect to a responder to get help without judgement. Call or text 9-8-8 toll-free, anytime for support in English or French. For more information, visit 988.ca.

Sources

[1] Blue Monday – New Order | Feature | Thehrdirector.Com, www.thehrdirector.com/features/mental-health/blue-monday-new-order/.

[2] Morrison, Estelle. (2015) “Winter Blues – Fact or Fiction?” Canadian HR Reporter, Canadian HR Reporter, www.hrreporter.com/news/hr-news/winter-blues-fact-or-fiction/281461.

[1] https://www.thehrdirector.com/features/health-and-wellbeing/blue-monday-new-order/

[2] https://www.hrreporter.com/news/hr-news/winter-blues-fact-or-fiction/281461