Winter wellness: supporting your mental health through the cold months

As the temperature drops many of us notice a shift in our mood and energy levels. If you've been feeling a bit lower, more tired, or finding yourself withdrawing from others during the winter months, you're not alone. Winter can be challenging for our mental health and emotional wellbeing, and recognising this is the first step toward looking after yourself.

Why does the winter affect us?

The darker, colder months can impact our mood in several ways. Reduced exposure to natural sunlight affects our circadian rhythms and can lower our serotonin levels - the neurotransmitter that helps regulate mood. We're also more likely to stay indoors, which can lead to social isolation and reduced physical activity. The shorter days and colder temperatures can make everything feel harder, from getting out of bed to leaving the house to see friends.

For some people, these changes are mild. For others, they can develop into Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern. Whether you're experiencing a mild case of the winter blues or something more significant, there are practical steps you can take to support yourself.

Simple actions that make a difference

Stay connected

When it's cold and dark, the temptation to hibernate is strong, but isolation often makes low mood worse. Even small moments of connection matter - a text to a friend, a phone call with family, or a quick chat with a neighbour. If you're struggling, reaching out to a professional for support is not a sign of weakness but an act of courage and self-love.

Connection doesn't have to mean attending big social events. Sometimes it's simply knowing you're not alone in how you're feeling.

Move your body

You don't need to commit to intensive workouts or gym memberships. Even a minute or two of gentle movement can shift your energy and mood. Try some simple stretches when you wake up, take a short walk during daylight hours if you can, or put on a song you love and dance to it in your bedroom.

Movement releases endorphins and can help regulate your nervous system. The goal isn't perfection or transformation - it's simply about being kind to your body and giving it what it needs.

Get some sunlight

Yes, even when it's freezing outside! Natural light exposure, particularly in the morning, helps regulate your body clock and supports your mood. If you can, try to spend some time outdoors during daylight hours, even if it's just stepping out on your doorstep with your morning cup of tea or taking a brief walk at lunchtime.

On particularly dark days, you might also consider a lightbox designed for SAD, though it's worth discussing this with your GP first.

Be gentle with yourself

Winter is not the time for harsh self-criticism or unrealistic expectations. Instead, focus on activities that bring you peace and comfort. This might look like:

• Running a hot bath with plenty of bubbles

• Reading a book that transports you somewhere else

• Practising deep breathing exercises or meditation

• Engaging in a creative hobby you enjoy

• Simply resting without guilt

Self-compassion is not self-indulgent. It's about recognising that you're doing your best in challenging circumstances, and that's enough.

When to ask for help

While these strategies can be helpful, they're not a substitute for professional support if you're really struggling. If your low mood persists, if you're finding it difficult to manage daily tasks, or if you're having thoughts of self-harm, please reach out to your GP, a counsellor, or a mental health service.

Sometimes we need more support than we can provide ourselves, and that's completely okay. You deserve to feel better, and support is readily available.

Keep warm and kind

Winter can be tough, but you don't have to face it alone. Small, gentle actions can make a real difference to how you feel. Be patient with yourself, stay connected where you can, and remember that brighter days - both literally and metaphorically - are ahead.

If you're finding winter particularly challenging this year, or if you'd like to explore your feelings in a safe, supportive space, please don't hesitate to get in touch.