Enjoying Canada’s winter can be both magical and challenging, especially if you’re experiencing it for the first time. For international students, navigating deep winter in the months of January, February, and March can be an overwhelming experience. With the right mindset and resources, you can cope and even enjoy Canada’s winter.

Here are some tips to help you cope with the cold and protect your mental health without breaking the bank.

Clothing for Enjoying Canada’s Winter

Staying warm is key for enjoying Canada’s winter. But you do not need to spend a fortune on winter clothing and gear. Browse thrift stores like Value Village and The Salvation Army for affordable winter coats, snow pants, boots, hats, and gloves. Check local community centers or online groups like Facebook Marketplace for free or low-cost winter clothing swaps. 

A well-known “trick” to staying warm is layering your clothing. Start with a thermal undershirt and long johns under your clothing, and wear a warm sweater over your clothing. When stepping outdoors, warm socks, gloves, a scarf and a hat, along with a waterproof coat with a large hood, will protect you from the wind and blowing snow.

For footwear, look for thick socks; if you see a deal on alpaca wool socks, buy them! They will keep your toes extremely cozy with a good pair of waterproof boots. Buy boots that are slightly larger than your regular size so you can wear thick socks and even double them up on extremely cold days. If your daily routine requires a fair amount of outdoor walking, ensure your boots have thick treads for a good grip in the snow. Women should be careful about wearing fashion boots with heels. In icy conditions, they can be dangerous; treat those as indoor shoes and buy yourself comfortable and practical boots for outdoor use.

Get Sunlight Outdoors

The shorter days of winter can take a toll on your mental health, especially if you come from a country with long, sunny days. Some days, it can feel like you wake up in the dark and come home in the dark without having noticed the daylight outside. Seasonally Affected Disorder (S.A.D) affects almost 3% of all Canadians. It is a form of depression that is triggered by cold temperatures and reduced hours of sunlight. It manifests itself in the peak months of winter and suddenly disappears when spring rolls around.

Getting natural sunlight, even for 10 – 15 minutes a day can help. Get outside during daylight hours for a short walk. Ensure you get sunlight directly on your face and hands for as long as possible.

You can also supplement your exposure to brightness with light therapy lamps that mimic sunlight. Start using the lamp in September, before the days start getting shorter and continue until the beginning of April. Sit under it each morning within the first hour of getting up for 20 to 30 minutes. You do not have to look directly at the light but should ensure your eyes are open so the light signals register in your brain.

Stay Active

Enjoying Canada’s winter can be a breeze if you take up winter activities. Hanging out with a group of friends can make it a very enjoyable experience. Look for discounted access to skating rinks in your city, where they rent skates and offer beginner lessons. Downhill sledding is a thrill and not just for kids and it requires no skills! You will find affordable sleds at thrift stores and a snowy hill in your neighbourhood where families hang out for a couple of hours on sunny winter afternoons. You will also find trails on campus or in the city for cross-country skiing, snowshoeing and hiking. Around Christmas time, most Canadian cities host winter festivals with free outdoor events, which include shows and cultural activities, drinks like warm apple cider and comfort food like poutine.

Stay Connected 

Winter can feel isolating because we tend to huddle indoors to avoid the cold. However, staying connected to friends, family and community this time of year can make all the difference. Many universities have international student clubs or cultural groups that organize winter events and support networks. Local libraries and community centers often offer free workshops, game nights, or classes where you can meet new people. Organize a night out with friends to a discounted movie night at your local theatre. Some cities have community organizations that provide free meals, warm spaces, or winter gear for those in need. Let your family and friends know that you may need some more calls, texts, funny reels and communication to help deal with natural feelings of isolation during the winter months. 

Self-Care for Enjoying Canada’s Winter

Being mindful of self-care is the best way to keep the winter blues from setting in. Structure your day with work or study, but also movement and relaxation to keep your mind engaged. Consciously focus on the joyful experiences of your day, perhaps by keeping a journal of the small joys, like a cup of hot chocolate or the beauty of snowflakes. Spending a few hours volunteering at a local soup kitchen or food bank can be a powerful mood buoyant to help you practice gratitude. Your school may also offer insurance plans that cover massage therapy and other forms of self-care.

When to Seek Professional Help

Even with all the above strategies, some people need help. If the winter blues become so difficult that it starts to impact your daily routine, speak to your physician or a professional. Many universities offer free or low-cost mental health services that you can access.

Shanti Psychotherapy offers subsidized rates to international students seeking help for their mental health. Over the years, our therapists have developed a deep specialization in the unique challenges that international students face, particularly in the winter months. We created a pamphlet specifically to help you access mental help support when you need it.

Adjusting to Canadian winters takes time, but it’s also an opportunity to grow and create new experiences. By staying prepared, finding ways to connect, and prioritizing your mental health, you can thrive through the season and make meaningful memories.