Every autumn, as the days grow shorter and the skies over Vaughan turn grey, many people notice a familiar heaviness setting in. Low energy, a pull toward isolation, and a mood that simply will not lift are not signs of weakness. They can be signs of Seasonal Affective Disorder (SAD), a recognised form of depression with a predictable seasonal pattern. The right therapy can make a real difference, and our team is here to help you get through winter feeling like yourself again.
- Sessions available from $100 per session
- Free initial assessment to find the right fit
- Psychotherapists registered with CRPO and OAMHP
- In-person in Vaughan and online across Ontario
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern. It is classified in the DSM-5 as Major Depressive Disorder with Seasonal Pattern, meaning the depressive episodes occur at roughly the same time each year, most commonly beginning in late October or November and lifting naturally in spring.
In Canada, where reduced sunlight can persist from October through March, SAD affects an estimated 2 to 3 percent of the population, with a further 15 percent experiencing a milder form sometimes called the winter blues. According to the National Institute of Mental Health (NIMH), SAD occurs more often in people living at higher latitudes, precisely the conditions experienced across Ontario and the Greater Toronto Area.
Common Symptoms of Seasonal Affective Disorder
SAD symptoms typically appear in October to November and begin to lift by March to April. Common signs include:
- Persistent low mood or sadness that lasts most of the day
- Low energy and fatigue, even after a full night of sleep
- Oversleeping or difficulty getting out of bed in the morning
- Increased appetite, especially cravings for carbohydrates and comfort foods
- Withdrawal from social activities and a tendency to isolate
- Difficulty concentrating or making decisions
- Loss of interest in activities you normally enjoy
- Feelings of hopelessness, worthlessness, or guilt
If these symptoms appear every winter and ease in spring, and they interfere with your daily life, work, or relationships, it is worth speaking with a registered therapist.
What Causes Seasonal Depression?
Researchers believe SAD is linked to the way reduced sunlight disrupts the body’s internal clock (circadian rhythm) and lowers levels of two key brain chemicals: serotonin, which regulates mood, and melatonin, which regulates sleep. When daylight hours shorten in autumn, these disruptions can trigger the fatigue, low mood, and withdrawal that characterise winter-pattern SAD.
Vitamin D deficiency may also play a role. Because the body produces vitamin D through sunlight exposure, long Canadian winters can leave people with lower vitamin D levels, which is believed to further reduce serotonin activity. SAD is more common at higher latitudes, where reduced daylight is most pronounced, which is consistent with the experience of many people living in Ontario.
101 Psychotherapy – Always caring, always here
Therapy for Seasonal Affective Disorder at 101 Psychotherapy
At 101 Psychotherapy, our Registered Psychotherapists use evidence-based approaches tailored to your specific seasonal pattern, history, and goals. There is no one-size-fits-all treatment for SAD. The approaches below are commonly used, individually or in combination, to help clients manage winter depression and build the skills to handle each season with more resilience.
Cognitive Behavioural Therapy (CBT) for SAD
Cognitive Behavioural Therapy is the most thoroughly researched psychotherapy approach for Seasonal Affective Disorder. A version specifically adapted for SAD, known as CBT-SAD, focuses on two things: identifying and replacing the negative thought patterns that tend to emerge in winter (such as hopelessness about the months ahead or withdrawing from meaningful activities) and using behavioural activation to schedule enjoyable, engaging activities that counteract the seasonal pull toward hibernation.
The Canadian Psychological Association identifies CBT as the most widely recommended psychotherapy for SAD and notes that its effects have been shown to last beyond the treatment period, meaning the skills you build in sessions continue to support you in future winters.
Mindfulness and Acceptance-Based Therapy
Mindfulness-based approaches and Acceptance and Commitment Therapy (ACT) can be particularly helpful for the self-critical or hopeless thoughts that often accompany SAD. Rather than fighting the seasonal low, these approaches help you stay present, practice self-compassion, and engage meaningfully with your life even during difficult months. For clients who find that negative thoughts spiral quickly in winter, these tools offer practical ways to step back and respond rather than react.
Behavioural Activation and Lifestyle Support
SAD often creates a cycle where low energy leads to less activity, which deepens low mood. Behavioural activation, a core component of CBT-SAD, helps break this cycle by gradually reintroducing meaningful, pleasurable activities into your daily routine.
In therapy sessions, your therapist may also help you build a personalised winter wellness plan that supports your mental health between sessions. This can include strategies around daily outdoor light exposure (even brief morning walks make a difference), consistent sleep schedules, regular exercise, and social connection. Light therapy boxes are a widely used self-care tool for SAD, and your therapist can discuss how they fit into an overall plan, though prescribing or supplying them is outside the scope of psychotherapy.
What to Expect When You Start SAD Therapy
Getting started is straightforward. Your first step is a free initial assessment, where you speak with one of our therapists to discuss your seasonal patterns, symptoms, and what you are hoping to gain from therapy. There is no obligation and no lengthy intake forms, just a conversation.
From there, your therapist will work with you to build a personalised therapy plan. Sessions take place in person at our Vaughan office or online, which is especially convenient during the darker winter months when leaving home can feel harder than usual. Session fees start from $100. There is no long waitlist. Many clients find that starting therapy in September or October, before the full onset of seasonal symptoms, gives them the best results.
Book Your Free AssessmentMeet Your Therapists
Our clinicians are Registered Psychotherapists in good standing with the College of Registered Psychotherapists of Ontario (CRPO) or members of the Ontario Association of Mental Health Professionals (OAMHP). They bring training in evidence-based approaches including CBT, and they work collaboratively with you toward goals that are meaningful to your life.
Natalie Besharat
Clinician, Pediatric Care and Addictions Specialist, MSc, CCAC, CICAPP Candidate
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SAD Therapy Serving Vaughan, Woodbridge, Thornhill, and Maple
We're here to support individuals and families across Vaughan, including Concord, Woodbridge, and Maple, and in nearby communities such as Aurora, Brampton, Markham, Mississauga, Milton, Oakville, Oshawa, and Richmond Hill, as well as Thornhill. We also welcome clients from across Toronto, including North York, Midtown, and Uptown Toronto. If you can't make it to our office, we offer virtual appointments across Ontario.
Visit us: 1520 Steeles Ave W #101A, Vaughan, ON L4K 3B9 (Steeles & Dufferin, Concord). Phone: (905) 597-2521
Frequently Asked Questions About Seasonal Affective Disorder
How does therapy help with seasonal affective disorder?
Therapy helps by addressing the thought patterns and behaviours that SAD triggers and makes worse. Cognitive Behavioural Therapy (CBT), adapted for SAD, teaches you to recognise and replace hopeless or avoidant thinking with more balanced perspectives, and to gradually reintroduce meaningful activities during difficult months. The Canadian Psychological Association notes that CBT for SAD has been shown to produce lasting improvements that carry over into future winters, beyond the end of treatment.
When does seasonal depression usually start?
For most people with winter-pattern SAD, symptoms begin in late October or November, when daylight hours shorten significantly. Symptoms typically lift on their own in March or April as days lengthen again. In Ontario, where reduced sunlight can persist for five or more months, starting therapy in September or early October, before symptoms peak, is often the most effective approach.
Can seasonal affective disorder cause anxiety?
Yes. Many people with SAD experience anxiety alongside their depressive symptoms. Worry about the upcoming winter, fear of losing function, and irritability are common. SAD is also more frequent in people who already have anxiety disorders. A therapist can work with you on both the seasonal depression and any anxiety that accompanies it, using approaches that address both at once.
Does seasonal affective disorder go away on its own?
Winter-pattern SAD does tend to lift naturally in spring when daylight returns. However, without treatment, the same pattern is likely to recur each autumn. Therapy, particularly CBT-SAD, helps you build skills and strategies so that each successive winter becomes more manageable. Waiting for spring is an option, but working with a therapist means you do not have to lose three to five months of your life each year to depression.
Is vitamin D helpful for seasonal affective disorder?
Vitamin D deficiency is common in people with winter-pattern SAD, and some research suggests supplements may help. The NIMH notes that studies on vitamin D as a standalone SAD treatment have produced mixed results, with some finding it as effective as light therapy and others finding no significant effect. If you are considering vitamin D supplementation, speak with your family doctor about appropriate dosing and whether it suits your health profile.
Is therapy for seasonal affective disorder covered by OHIP?
Psychotherapy provided by a Registered Psychotherapist is not covered by OHIP. However, many extended health benefit plans, including those through employers, cover psychotherapy sessions. We recommend checking your policy for “Registered Psychotherapist” or “psychotherapy” coverage. Our sessions start from $100 per session, and we offer a free initial assessment so you can decide if we are the right fit before committing.
Start SAD Therapy in Vaughan Today
You do not have to wait for spring to feel better. Reach out today for your free initial assessment and let us build a plan that carries you through winter and beyond.
