Embracing Dark Season: Tips for Navigating Northern Winters

Spooky Halloween season may be over, but for us northerners, the real “dark season” is just beginning. In the north, dark season isn’t like what the rest of Canada experiences.  For some communities - like Resolute Bay, Inuvik, and many other - 24 hours of darkness is the norm at the peak of dark season. Here in Yellowknife, we are currently experiencing daylight from about 9am to 3:30pm. While the darkness isn’t pitch black, the grey, low-light season is difficult for many.  

As a southerner turned northerner, I’ve had to figure out ways to manage both the low light of winter and seemingly perpetual summer brightness. So, I thought I’d share some of my tips and tricks that help me, in hopes that they help you navigate the dark season too. 

1. Get Outside (Yes, Even in the Dark!)

   
   

   If there’s anything that I’ve learned that makes winter feel more manageable, it’s making a point to get outside. Full disclosure: I consider myself an outside person, and I’ve worked hard to find winter activities I enjoy. But I know it isn’t easy for everyone, especially if it’s your first dark season or northern winter. If you’re struggling with finding your outdoor dark season activity, keep experimenting, look into social groups, clubs or trying something completely new!

   
   

   Even on the darkest days, I try to get outside for a walk. Walking my dog is one of my key wellness activities year round. Yes, it requires a lot more winter gear and a headlamp, but I still feel the same benefit and enjoyment. While the ease of walking in the summer is nice, there’s something really special about getting out in nature during the winter, and a headlamp can really illuminate (haha) some of the beauty you wouldn’t other wise see.

2. Catch the Sun When You Can

   
   

   During dark season, it’s easy to miss those precious moments of sunshine, but I try really hard to get out even for a few minutes while the sun is shining.  If you live somewhere with even a brief glimpse of sunlight, get out and take advantage of it! It doesn’t have to be for long, it could even be from a sun-facing window if you aren’t able to get outside. My first northern winter was in beautiful Igloolik, Nunavut, and it felt really dark, and really cold! Seeing the sun even for just a few minutes reminded me that the sun is there, and that dark season is not forever. 

   
   

   If you see me outside just standing with my face towards the sun, I’m soaking in a few minutes of sun wherever I can. Feel free to join me! I may only have a few minutes, but it really helps to boost my energy and mood, so maybe it will help yours too. Don’t forget that sunscreen is important in the winter too!

3. Boost Your Vitamin D

   
   

   Inadequate sun exposure, something many northerners face in the winter, can mean that we don’t produce an adequate amount of vitamin D3.  There is some evidence to suggest that foods high in vitamin D can be helpful to folks who experience decreased mood in the winter, and vitamin D supplements are available at most grocery stores and pharmacies.

   
   

   Foods that are high in vitamin D include fortified orange juice, salmon, sardines, egg yolks and fortified breads and cereals. Diets high in vitamin D and vitamin D supplements may not be appropriate for everyone, so check in with your healthcare provider first.

4. Consider Light Therapy

   
   

   I personally don’t use light therapy in the winter, but many people find it to be a game changer during dark season. If you’re considering giving it a try, make sure that you’re using the right kind of light. For effective light therapy, It’s important that your light be fluorescent with a diffusion screen, and that it provides 10,000 lux (a measure of illumination). Standard light therapy treatment is about 30 minutes and is typically done in the morning. The light should be angled 30 degrees from your line of sight, but please do NOT stare directly in to the light. Effects generally take about one week to occur. 

   
   

   While many people find light therapy really helpful, it can also cause headaches, or eye strain, and you should consult with your health care provider if you take any photosensitive medications, or have any eye issues.

5. Plan Ahead: Structure is Key:

   
   

   Dark season can bring a dip in mood or Major Depressive Disorder with a seasonal pattern (previously known as Seasonal Affective Disorder, or SAD) for some people. If you’re someone who feels the impacts of dark season, creating structure and routine before it arrives can be helpful!  A wellness plan that includes things you enjoy, strategies that you know boost your mood and energy can help you navigate the winter months. Spend some time reflecting in advance of dark season on what helps you when you’re feeling low, what maintains wellness in your life, and how you can sneak in any little bit of available sun.

   
   

   It can feel easy to skip your regular activities and things that make you feel good when it’s dark out. I’ve been there, but very rarely does skipping out on the things you enjoy or the things that promote wellness in your life help.

   
   

6. Reach Out For Support

   If you're really struggling, whether it be with your mood or winter in general, please reach out to your supports. There is no shame in having a difficult time in the winter, whether it be informal supports through your social circle, therapy, or talking to your doctor please know that there is help available to you.

No matter where you are, or how much sunshine you’re currently getting, I hope that this winter is treating you well, and you find something about winter to love.

Sources:

Campbell, P. D., Miller, A. M. & Woesner, M.E. (2017). Bright light therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 

Centre for Disease Control and Prevention (2022). Retrieved from: https://www.cdc.gov/diabetes/managing/eat-well/food-labels.html#:~:text=The%20label%20breaks%20down%20the,information%20can%20differ%20a%20lot.

Fonte, A., Coutinho, B. (2021). Seasonal sensitivity and psychiatric morbidity: A study about seasonal affective disorder. BMC Psychiatry, 21 (317). https://doi.org/10.1186/s12888-021-03313-z

Levitan, R. D. (2022). The chronobiology and neurobiology of winter seasonal affective disorder. Dialogues in Clinical Neuroscience, 9(3). https://doi.org/10.31887/dcns.2007.9.3/rlevitan

Melrose, S. (2015). Seasonal Affective Disorder: An overview of assessment and treatment approaches. Depression Research and Treatment. https://doi.org/10.1155/2015/178564

O’Mahony, L., Stepien, M., Gibney, M. J., Nugent, A. P., & Brennan, L. (2011). The potential role of vitamin D enhanced foods in improving vitamin D status. Nutrients, 3(12), 1023-1041. https://doi.org/10.3390/nu3121023

UCLA Health. (2021, March 29). Ask the doctors: Roundtable – Sun exposure vital to vitamin D production. UCLA Health. https://www.uclahealth.org/news/article/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production#:~:text=The%20major%20source%20of%20our,active%20form%20of%20vitamin%20D.