Enjoying winter can be as simple as mind over matter. We spoke with cold-weather enthusiasts and health experts to learn their tricks and approaches.

Understanding seasonal affective disorder (SAD)

Eighty per cent of Canadians suffer from the "winter blues," a mild form of seasonal depression, explains Dr. Hani Iskandar, medical chief at the Douglas Institute.

It's normal: as the days shorten, we don't go outside as much, thereby reducing our exposure to sunlight. Exposure to light is directly related to the production of melatonin, a hormone that regulates the sleep cycle. As a result we feel more tired, our energy levels decrease and we feel an uncontrollable urge to eat more carbohydrates.

As the span of daylight shortens, it requires effort to get enough natural light each day. Dr. Iskandar's golden rule recommends "at least 30 to 45 minutes of sun exposure, ideally in the morning or at noon."

A simple walk to work or stroll during lunch has beneficial effects and easily fits into a daily routine. On days when going outside is impossible, Dr. Iskandar suggests using a light therapy lamp.

Practice mindfulness

Scientific research shows that our mood benefits from focusing on the positive.

"Careful," warns Dr. Marilyn Fitzpatrick, professor of counselling psychology at McGill University, "it's not about imposing positive imaginary thoughts, but rather learning to recognize and enjoy the good things that are happening around us."

The most important aspect of this approach is to develop an awareness of what's happening now in the moment, or, what Dr. Fitzpatrick refers to as "mindfulness."

For example, if you take a walk outside, you can tell yourself right away that your nose is cold and then become stuck with this negative thought. On the other hand, you can focus on observing the pleasant aspects of your walk and guide your mind to them: feeling the warmth of your hands in your mitts, the sky's beauty, the sight of children playing in the snow. As with physical activity, the more you practice positive thinking, the more it becomes a habit.

Move, move, move!

It's important to remember that physical activity is essential to maintaining a healthy lifestyle balance. Being active is especially important during the winter when we feel our energy and mood slide in a downward spiral. We need to activate the body at least 30 minutes each day, ideally in sunlight. For fun activity ideas, read our experts' suggestions to explore winter.