Embracing Winter: Supporting Your Mental Health Through the Darker Months

As the days shorten, the air turns colder, and the evenings feel longer, many of us notice a subtle shift in our mood, energy, or sense of motivation. Winter can bring both beauty and challenges — the cosy evenings, quiet snow, hot drinks, but also the tendency to withdraw, feel low, or struggle with the grey skies.

If you find yourself in that space, know this: you are not alone. And there are ways to support your mental health gently and kindly through winter. Below are reflections and practical suggestions — small acts of care that can make a real difference.

Acknowledge the Winter Impact

It’s helpful to normalise what you’re experiencing. Seasonal changes can affect our sleep, serotonin levels, and energy. Many people find their mood dips or they feel more lethargic during the colder months.

By naming what’s happening, you give yourself permission to respond more compassionately — rather than judging yourself for being “lazy” or “stuck.”

Tip: Write down three changes you notice in yourself during winter — simply noticing is an act of self-care.

Prioritise Light

One of the biggest challenges in winter is lack of daylight. But light is powerful for our mood and wellbeing.

• Open curtains and blinds early in the day.

• Take a short walk outside at midday, even if it’s brisk.

• Consider a daylight lamp for mornings.

• Use warm, layered lighting at home — candles, fairy lights, desk lamps — to make spaces feel welcoming.

  
  

Gentle Rhythm & Routine

Winter encourages hibernation, but some structure can help stabilise mood.

• Choose one or two “anchors” each day, such as a walk in daylight or a calming bedtime ritual.

• Keep routines flexible — they are scaffolding, not rules.

• Honour your need for rest. Lower energy is not a failure, it’s natural.

  
  

Movement & Connection

Even though it’s tempting to hunker down, connection and movement are vital.

• Move in ways you enjoy: stretching, yoga, walking, or even dancing at home.

• Reach out to friends or family — regular check-ins can brighten the week.

• Join a group or class (online or in person) to combat isolation.

  
  

Nourishing Comfort

Comfort matters in winter — but the way we do comfort makes a difference.

• Warm, nourishing meals can support energy — balance them with fresh elements when possible.

• Create cosy rituals: blankets, a hot drink, music, or a favourite film.

• Explore creativity — drawing, journaling, or crafts can be grounding.

  
  

Mind Your Mood

Small discomforts can build, so it’s important to check in with yourself.

• Ask yourself weekly: How am I feeling emotionally, physically, relationally?

• Take early action if you notice persistent low mood, hopelessness, or fatigue.

• Reach out for professional support if needed — counselling, GP, or mental health services.

  
  

A Gentle Mindset Shift

• Release the “shoulds.” Winter is slower — allow yourself to rest.

• Practise acceptance. Some days will be harder, and that’s okay.

• Celebrate the small wins — every walk outside, every connection made, every task completed matters.

A Winter Invitation

Winter invites us to slow down, to rest, and to turn inward. Think of it as a season of tending, rather than pushing. With gentle care, soft light, and small kindnesses, the darker months can become a time of resilience and renewal.

And remember — if things feel too heavy to carry alone, support is available. Reaching out is an act of strength, not weakness.