As the temperatures drop, a lot of people notice a shift in their emotional wellbeing. Winter can be a beautiful season with cozy evenings, festive lights, and time spent indoors with loved ones. But for some, it also brings low mood, irritability, anxiety, and lack of motivation. If you’ve noticed you struggle more during the colder months, you’re not alone.
This experience is incredibly common. In fact, there is a recognized condition called Seasonal Affective Disorder (often shortened to SAD) in which mood changes happen alongside the change in seasons. Even if you don’t meet the clinical criteria for SAD, winter can still have an impact on your mental health.
So, why does this happen and what can help?
Why Winter Affects Mental Health
There are several reasons winter can influence your mood:
- Reduced Exposure to Natural Light
Sunshine plays a key role in regulating our internal clock and supporting emotional balance. Less daylight can disrupt melatonin and serotonin levels which are the chemicals that affect sleep and mood.
- Not Socializing
Colder weather and darker evenings often mean fewer catch ups with your friends and less time outdoors. Rest is important but a lack of interaction with people can increase feelings of loneliness or isolation.
- Changes in Routine
Shorter days can make it harder to maintain your regular habits such as exercise, healthy meals or hobbies, all of which support wellbeing.
- Pressure Around the Holiday Season
For some, holidays bring joy. For others, they are a time of sad memories or financial strain. These can contribute to sadness, feeling overwhelmed, or even anxiety about coping through the season.
But there are effective tools that can help.
Working with a clinical psychologist during the winter months can be especially valuable.
But here are some practical strategies you can begin today…
Even without therapy, there are habits that may help support your wellbeing during winter.
- Get outside in the daylight whenever possible because morning light is especially helpful for regulating your mood.
- Follow a consistent sleep schedule because irregular sleep affects your mood, energy, and anxiety levels.
- Move your body daily. This could be yoga, a short walk, stretching, or full workouts, it’s whatever feels manageable for you.
- Stay socially connected. Coffee with a friend, joining a group activity, or video calls can reduce feelings of isolation.
- Plan things to look forward to. Even small pleasures like visiting your favourite place or taking up a new hobby.
Remember: Small, repeatable steps create meaningful change.
Therapy offers a safe space to understand what you’re going through and develop strategies that help you feel more grounded, calm, and resilient for the long term.
If you or someone you know is finding this season especially difficult, reaching out could be the first step toward feeling lighter and more in control.
*All conversations with our team are strictly confidential.
PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties.Â
We also see clients for a range of other issues.
If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.
