Winter’s chill has made its way in, and the Canadian winter is now here in full force.
We know how challenging it is to stay calm and collected–especially during this time of year which can often present a number of stressors! That’s why we’re dedicating this blog to the anxiety-depression loop, a cycle that often crops up during this season.
First, we’ll explore what this loop is, why it often shows up in winter, and how it shows up. Next, we’ll offer ways to modify your self-care practice so it responds directly to the challenges the anxiety-depression loop presents.
This way, you’ll have the tools and awareness you need to cultivate more balance, groundedness, and joy for the rest of this winter season.
The Anxiety–Depression Loop: What It Is and Why It Shows Up in Winter
Anxiety and depression often feel like opposites, but they frequently feed into one another. What starts as worry and overwhelm gives way to exhaustion, and exhaustion leads to the lower mood that depression often springs from.
The anxiety-depression loop becomes activated when our depression becomes severe enough that it keeps us from fulfilling tasks and responsibilities. Our mounting “to-do” list leads to anxiety, which depletes us, which means we don’t have the energy and focus to address the needs of daily life.
The reduced sunlight, cold temperatures, and shorter days of winter naturally lower energy and motivation too, making anxious symptoms feel heavier and depressive symptoms more pronounced.
This seasonal shift can make the anxiety–depression loop feel like it arrives out of nowhere, even though the conditions are perfect for it to manifest.
Life Stress + Seasonal Slowing = Emotional Overload
Winter is a “slower” season, but modern life doesn’t pause to match its pace. Instead, expectations around work, holidays, responsibilities, and productivity often increase, putting pressure on a nervous system that simply wants rest and stillness.
The tension we feel between life’s mounting demands and our bodies’ need for gentleness is a major contributor to the anxiety-depression loop. It creates an internal sense that we can’t keep up despite doing our best.
Once we internalize the narrative that our efforts aren’t good enough, everything feels heavier. Our motivation takes a hit, which deepens anxiety and lowers mood.
When we ignore the seasonal cue to slow down and do less, the emotional cost can accumulate–quickly.
Cold & Flu Season: The Invisible Weight
Illness is another often overlooked trigger for the anxiety–depression loop, because cold and flu season affects our emotional capacity as much as it affects our physical bodies.
Being sick reduces energy, focus, and motivation, making everything feel more effortful. Even mild illness can dramatically shrink our emotional bandwidth, leaving us less prepared to contend with the increased demands of the holidays.
If you’re caring for sick children, partners, or relatives, the emotional and physical load increases even more. Caretaking often leads to self-neglect, disrupted sleep, and additional stress, each of which contributes to the loop.
Acknowledging how illness impacts your emotional landscape isn’t self-pity. Instead, it’s a reality check that gives you the power to respond to your own limitations with compassion and understanding.
Perfectionism in Winter: The Hidden Fuel of Anxiety
Winter is also a time when perfectionism tends to intensify. Holiday expectations, financial pressure, family dynamics, and end-of-year responsibilities can push the most grounded people back into perfectionistic patterns.
Perfectionism is rooted in the anxious belief that safety, acceptance, or peace can only be assured when everything is “just so.” When we inevitably fail to pull things off without a hitch, the shame or sadness that follows can pull us deeper into the anxiety–depression loop.
Winter asks us to let go of unrealistic expectations, slow down, and embrace “good enough.” When we’re able to do this, we reduce anxiety and protect ourselves from sliding into depressive exhaustion.
The Solution: Low-Energy Self-Care
Many people feel guilty for needing more rest, slowness, or spaciousness in winter. But these needs aren’t personal failings! They’re biological responses to seasonal shifts, and we must attend to them if we want to stay grounded and well.
Here are some gentle, low-energy self-care practices that support emotional balance during winter. Each one is designed to interrupt the anxiety–depression loop before it gains momentum so you can rebound more quickly and easily.
Slow, Reflective Journaling
Journaling even a few sentences releases tension and clarify feelings. A morning writing routine will help you release your anxiety and calm your nervous system.
Stretching and Light Movement
Gentle movement activates the nervous system without overwhelming your energy. It signals your body that you’re safe and grounded, even when your anxiety feels active.
Mindful Walking
Slow, simple walks help regulate mood and break anxious thought spirals. They remind your body that clarity is still possible during heavy seasons.
Minding Your Inner Dialogue
Make a habit of noticing when your thoughts are pressuring, shaming, or perfectionistic. Ask yourself: “Is this an inner critic or an inner caretaker?” Adjust accordingly.
Asking Yourself What You Truly Need
This question is a powerful interrupter of the anxiety–depression loop. Needs might include space, quiet, support, warmth, structure, rest, connection, or ease. And knowing what you need is not enough–you must take the necessary steps to give it to yourself.
Permission to Move Slowly
Winter rewards slowness, and your psyche often needs it. Allowing yourself to go at winter’s pace is an act of healing, not avoidance.
How Therapy Can Help You Through the Winter Loop
Therapy can be a supportive space to understand the anxiety–depression loop, interrupt its patterns, and build emotional resilience.
Together, we can explore the pressures and expectations that intensify your symptoms and develop gentle, effective ways to cope.
We can also develop a compassionate plan for navigating illness, fatigue, perfectionism, and reduced capacity without falling into shame.
If you’d like support this season, I invite you to book a session. Let’s help you move through winter with steadiness, warmth, and clarity.
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Meet Rebecca Steele, Registered Social Worker, Psychotherapist (MA, MSW, RSW, CCC)
Rebecca is a Waterloo-based trauma therapist offering virtual counselling across Ontario. With over a decade of experience, she helps adults navigate trauma, anxiety, OCD, and self-esteem. Her insight-driven depth therapy approach supports self-understanding, emotional healing, and lasting change. Book an appointment or learn more about her online therapy services. Located outside Ontario? You can explore Rebecca’s coaching and consulting offerings here.
