Yesterday, I ran into my neighbour, who shared how much he struggles during winter.
“I don’t like the cold,” he said. “It gets dark so early, and we end up staying indoors with the kids most of the time.”
That's why I like talking about Winter Blue, today to prepare you for the coming days. If the colder weather and shorter days make you the winter blues, you're not alone.
As the days grow shorter and temperatures drop, many people notice changes in their mood, energy, and motivation. If winter leaves you feeling low, unmotivated, or emotionally flat, you are not imagining it, and you are certainly not alone.
Periods of emotional difficulty are a natural part of life. Learning how to respond to them with awareness and compassion can make a meaningful difference to your mental well-being. This article is here to gently prepare you for the winter months and offer practical ways to cope.
This article updated in January 2026.
1. understanding the Winter blue and (SAD) symptoms
Have you noticed any of the following during the colder months?
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Low mood or persistent sadness
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Difficulty concentrating
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Changes in sleep or appetite
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Reduced energy or motivation
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Loss of interest in activities you usually enjoy
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Social withdrawal or feeling less connected
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Feelings of hopelessness or worthlessness
For many people, these symptoms are mild and temporary and can be managed with lifestyle adjustments. However, for some, symptoms may be more intense and persistent, developing into Seasonal Affective Disorder (SAD); a form of depression linked to seasonal changes.
For some, this mood shift is transient and readily handled by lifestyle changes. However, for some people, the winter blues can progress to a more serious form of depression known as seasonal affective disorder, or SAD. What's the good news? The encouraging news is that there are many supportive steps you can take to reduce the impact of the winter blues.
2. Prioritise Gentle Self-care
Generally, being familiar with symptoms would help you with treatment. To beat the winter blues, you should begin taking care of your mental health.
You might consider:
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Writing down three to five things you feel grateful for
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Enjoying something warm, such as herbal tea or a nourishing meal
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Lighting a candle to create a sense of calm and comfort
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Practising deep breathing or brief relaxation exercises
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Calling a friend or loved one you enjoy speaking with
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Taking intentional breaks from screens and social media
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Looking through meaningful photos or memories
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Spending 10 minutes decluttering or tidying your space
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Opening blinds during daylight hours to let in natural light
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Watching a film or show that genuinely makes you laugh
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Exploring opportunities to volunteer or help others
Small acts of care, repeated consistently, can have a powerful effect.
3. Keep Your Regular Routine
Try your best to keep your regular routine as normal as possible. Changes frequently have an impact on your emotions. So, sticking to your regular routines helps you stay interested. Include socialising in your routine if it gives you energy. If spending time alone and pretty much keeping to yourself is more your style, concentrate on things that will allow you to unwind, think, and feel refreshed.
4. Creating a healthier work-life Balance
Winter often magnifies stress, particularly when work demands feel overwhelming. Creating a healthier work–life balance means learning to manage time more intentionally and protecting space for rest, relationships, and enjoyment.
This may involve:
- Setting clearer boundaries around work hours
- Scheduling downtime as deliberately as meetings
- Allowing yourself permission to rest without guilt
- Balance is not about perfection. It’s about sustainability.
5. Get Active
Physical activity is one of the most effective natural ways to support mental health.
Consider activities you genuinely enjoy, such as:
- Walking outdoors, even briefly
- Dancing, stretching, or yoga at home
- Going to the gym or attending a class
- Playing sports like tennis
Daylight exposure is especially important in winter. Sunlight supports vitamin D production, helps regulate serotonin and melatonin, and supports your natural circadian rhythm — all of which influence mood and energy levels.(1)
6. Eating Healthy
During winter, it’s common to crave carbohydrates and sugary comfort foods. While these can be enjoyable in moderation, aim to balance them with nutrient-rich options.
Focus on:
Fresh fruits and vegetables
Whole grains
Healthy fats and protein
Vitamin D can be particularly important in colder months. Foods such as oily fish (salmon, mackerel, sardines), fortified plant milks, cereals, oats, and dairy products can help support adequate intake. Supplements may also be considered in consultation with a healthcare professional
7. Ask For Professional Help
It could be time to look for professional help if your symptoms intensify. If low mood, fatigue, or emotional distress become intense, persistent, or begin to interfere with daily functioning, seeking professional support is an important and responsible step.
Reaching out for help is not a sign of weakness. It is a sign of self-awareness and care.
Best of luck, Cheers,
By: Monica Hoss
Licensed Psychotherapist
MSc Psychology
hello@calm-therapy.net
An Acctive Member of:
References
1. Melrose S. Seasonal affective disorder: an overview of assessment and treatment approaches. Depress Res Treat. 2015;2015:1-6. doi:10.1155/2015/178564
