Feeling SAD? Revive your routine and manage your depression with occupational therapy
In the depths of winter, when days are short and the cold can feel restrictive, your mood may be affected by these seasonal patterns. Approximately 15% of Canadians who experience depression also experience seasonal affective disorder (SAD), a type of depression that typically occurs during the fall and winter months1. SAD affects an individual's mood, sleep habits, and motivation to engage in activities that they need and want to do.
Depression, whether seasonal or not, can deeply affect everyday life. Tasks that once seemed manageable – such as brushing your teeth, taking a shower, or eating breakfast – suddenly feel impossible. Motivation decreases, fatigue increases, and staying in bed all day can feel like the only option. This is where occupational therapists (OTs) can make a significant impact. If you’re struggling with depression or SAD, working with an OT may be the key to rediscovering your motivation and improving your quality of life.
OTs are skilled health care professionals trained to help individuals return to meaningful daily activities. They often work in collaboration with a variety of health care professionals, providing holistic care tailored to the unique needs and goals of each individual2.
When depression and SAD start to interfere with your quality of life, OTs are there to support you in regaining control over your routines and helping you get back to the things you want and need to do3.
Occupational therapy can make a difference
OTs are specialists in function, meaning they focus on helping you improve your ability to perform tasks that matter to you4.
If you are struggling with depression and SAD, your OT can help with:
1. Managing tasks
Depression often leads to disengagement in key areas of life, including self-care, socializing, and physical movement. Tasks that were once routine, such as getting out of bed, showering, or meeting friends, can become overwhelming.
Your OT can help you overcome the avoidance of tasks by introducing empowerment techniques and practical tools3. They may use education to explain why certain tasks are important and work with you to problem-solve. For example, your OT may introduce pacing strategies to break tasks into smaller, more manageable steps. This makes tasks feel less overwhelming and increases the likelihood of success6.
Example: Your OT might create a simple "morning checklist" where you only focus on one task at a time, such as brushing your teeth or making your bed. These small steps, when tackled one by one, build a sense of accomplishment and make it easier to continue with the day.
2. Focusing on your goals
OTs specialize in helping people re-engage in activities that are meaningful and purposeful4. This starts with understanding what matters most to you and crafting individualized goals based on your preferences2.
Your OT will take the time to get to know you through interviews, questionnaires, or task assessments. They might ask questions like:
What does a typical day look like?
What activities give you joy or fulfillment?
What do you need help with?
If you find it hard to articulate your struggles, they may even observe as you complete tasks like making breakfast or tidying up, identifying areas where you may be experiencing difficulties.
By understanding your strengths and challenges, your OT can create a personalized plan to help you re-engage in meaningful occupations – whether that’s spending time with family, engaging in a hobby, or getting outside for a walk.
3. Developing coping strategies
As you begin to make small changes in your daily routines, it’s natural to encounter challenges in staying consistent. This is where coping strategies come in.
Your OT helps you develop effective tools for maintaining progress and managing setbacks3. These strategies often focus on four key areas:
Changing your routine: Your OT helps you start small, focusing on basic habits like getting out of bed and taking care of your personal hygiene. The more consistent these small changes become, the more your motivation will grow.
Changing the situation: Your OT also empowers you to advocate for yourself. This could mean learning communication strategies to ask for help or working on how to delegate tasks to others.
Changing the body’s response: Your OT is trained in anxiety management techniques such as diaphragmatic breathing, progressive muscle relaxation, and grounding exercises6. These methods help calm the nervous system and create a sense of focus and control.
Changing your mindset: Your OT might help you practice cognitive strategies, like thought labelling and reflection, to become more aware of unhelpful thought patterns and be able to reframe them.
Example: If you’re feeling anxious about leaving the house, your OT might guide you through a simple deep-breathing exercise to calm your nerves. This can help you focus on your goal, like going to a social event, and make it feel more achievable.
4. Helping you prevent setbacks
Even when things are going well, setbacks are inevitable. Your OT works with you to prepare for these challenges, ensuring that you have the tools and resources to maintain progress3. This could involve staying connected to support systems, refining your coping strategies, or adjusting your goals as needed2.
Your OT also helps you create a solid plan for long-term success. They might introduce "setback prevention" strategies, which ensure that you have a toolkit of strategies to fall back on when things get tough.
Example: Your OT may help you set up a support network by connecting you with local community resources, or they might introduce you to a local support group. Regular check-ins with your OT also ensure that you have ongoing support, even after you’ve made progress.
Get back to what matters
Depression and seasonal affective disorder can feel isolating and overwhelming, but you don’t have to face these challenges alone.
Occupational therapy offers practical, holistic support that helps you regain control over your daily routines and return to the activities that matter most.
Whether it's breaking tasks into manageable steps, exploring new coping strategies, or connecting to long-term resources, your OT is there to empower you in your journey toward recovery.
By focusing on meaningful activities and functional goals, your OT helps you build a life that is fulfilling and balanced – even during the toughest times.
The Canadian Association of Occupational Therapists (CAOT) provides a searchable national directory of occupational therapists for all Canadians to find the occupational therapy services they need. You can search for an OT who can provide mental health support.
Find an OT in your area now for further assistance.
Author bio
Jordyne Greenspoon is an occupational therapist (OT) based in Vancouver. She’s a community OT, meaning she meets people in their homes or in the community to help them with mental, cognitive, and physical injuries. She’s a recent UBC graduate, hoping to provide education and resources to other fellow OTs or those interested in the OT profession through her Instagram @jordynetheot.
References
1. Publications & Resources—Canadian Psychological Association. (2017, September 18). https://cpa.ca/publications-resources/
2. Kirsh, B., Martin, L., Hultqvist, J., & Eklund, M. (2019). Occupational Therapy Interventions in Mental Health: A Literature Review in Search of Evidence. Occupational Therapy in Mental Health, 35(2), 109–156. https://doi.org/10.1080/0164212X.2019.1588832
3. Straathof, T. (2024, October 24). Delivering occupational therapy services in mental health: Clarifying roles, assessment, interventions, coping strategy content, and teaching process.
4. Episode 35: Reclaiming our OT Mental Health Identity by OT Conversations that Matter: The Podcast. (n.d.). Spotify for Creators. Retrieved December 8, 2024, from https://creators.spotify.com/pod/show/caotctm/episodes/Episode-35-Reclaiming-our-OT-Mental-Health-Identity-e2fhs82
5. Christie, L., Inman, J., Davys, D., & Cook, P. A. (2021). A systematic review into the effectiveness of occupational therapy for improving function and participation in activities of everyday life in adults with a diagnosis of depression. Journal of Affective Disorders, 282, 962–973. https://doi.org/10.1016/j.jad.2020.12.080
6. OT Practice Document: Mental Health. (2024). MENTAL HEALTH. https://caot.ca/document/8207/Mental%20Health%20EN.pdf