As temperatures drop in winter, many of us notice subtle changes in our mood, energy levels and motivation.
The combination of less daylight, cold weather and spending more time indoors can lead to feelings of fatigue, low mood and even depression and, while cozy nights and festive celebrations can bring relief for some of us, for others the colder months can present unique challenges for our mental wellbeing.
How cold weather affects mental wellbeing
One condition that often emerges during this time is Seasonal Affective Disorder (SAD) – a type of depression linked to seasonal changes.
Winter doesn’t just affect how we dress; it also influences our biology and psychology in profound ways, including:
1. Reduced exposure to sunlight
Shorter days mean less exposure to natural sunlight, which plays a crucial role in regulating serotonin (the ‘feel-good’ hormone) and melatonin (which controls sleep). Lower serotonin levels can lead to feelings of sadness, while melatonin disruption can cause fatigue and sleep disturbances.
2. Disrupted circadian rhythms
Our internal body clock relies on light cues to maintain balance. When there are less daylight hours available our circadian rhythm can get out of sync, leading to sluggishness and mood swings.
3. Social isolation
Cold weather often discourages us from enjoying outdoor activities and social gatherings. Spending more time indoors can lead to less social interaction and increasing feelings of loneliness – both of which are risk factors for depression.
For those of us who do spend more time at home, having soft lighting, blankets or throws to cuddle into, and calming scents can make it feel warm and inviting.
4. Physical discomfort
The cold can make us less inclined to exercise or to leave the house and therefore reduce our physical activity levels. Exercise, especially when it’s taken outdoors, is a proven mood booster and many of us will find that less of it has a negative impact on our mental health.
It seems obvious, but dressing warmly can make a big difference to how we feel about getting outdoors when it’s cold, so consider investing in appropriate clothing.
Understanding Seasonal Affective Disorder
SAD is a type of depression that typically occurs during autumn and winter when daylight hours are shorter. The symptoms of SAD include:
– Persistent low mood
– Fatigue and lack of energy
– Oversleeping or difficulty waking up
– Increased appetite, especially for carbohydrates
– Difficulty concentrating
SAD is more common in regions with long, dark winters; it affects women more than men and people with a history of depression or bipolar disorder may also be more susceptible.
The exact cause of SAD isn’t fully understood, but reduced sunlight is believed to affect serotonin production and disrupt the body’s biological clock. Less exposure to sunlight is also known to reduce our bodies’ production of vitamin D which promotes serotonin activity.
Seven tips for staying physically and mentally fit in winter
The good news? There are plenty of strategies to combat winter blues and maintain both our physical and mental wellbeing, including the following seven practical tips:
1. Maximize natural light
- Open curtains and blinds during the day.
- Sit near windows when working or relaxing.
- Take short walks outside during daylight hours—even 15 minutes can help.
2. Use light therapy
Light therapy lamps mimic natural sunlight and can help regulate mood and sleep patterns. Using a SAD lamp for 20–30 minutes each morning can make a noticeable difference to how we feel.
3. Stay active
Exercise is one of the most effective ways to boost mood, but if outdoor workouts either don’t appeal or aren’t practical, try:
- Yoga
- Home workouts
- Dancing along to favourite music
Bear in mind that winter can be a time for reflection and slower living, so we need to be realistic about what we can achieve and avoid putting pressure on ourselves to maintain the sort of activity levels we achieve in summer.
4. Eat a balanced diet
Winter cravings for comfort food are common, but aim for:
- Foods rich in vitamin D (such as fatty fish and fortified cereals)
- Omega-3 fatty acids (such as salmon and walnuts)
- Complex carbohydrates for sustained energy (such as oats, potatoes, whole wheat bread and pasta, beans, lentils and chickpeas)
5. Maintain social connections
If we’re feeling low, isolation can worsen our mood, so try to schedule regular catch-ups with friends or family – either in person or virtually – and/or join online communities or hobby groups to connect with other people with shared interests.
6. Practice mindfulness and stress management
Mindfulness techniques such as meditation and breathing exercises can reduce stress and improve emotional resilience. Apps like Headspace and Calm can be really useful for helping us manage our mental health and emotional wellbeing so we can enjoy life to the full again.
7. Seek professional help
If symptoms persist or worsen, seek help from a mental health professional who may be able to identify additional causes of mental stress and suggest how to overcome them.
Small changes can make a big difference
Although cold weather and shorter days can take a toll on our mental wellbeing, by taking proactive steps to look after ourselves we can stay healthy and positive throughout winter.
Whether it’s maximising light exposure, staying active, eating well or practicing mindfulness, small changes can make a big difference.
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Here at MTS Psychological Health, I am passionate about your mental health and emotional wellbeing. Don’t suffer psychological issues in silence: get in touch and discover how I can help you to alleviate a range of anxiety and depression symptoms from mild to severe presentations.
We can discuss the best clinical way to alleviate your suffering, which may be either through a course of psychoanalytic psychotherapy or with EFT (Emotional Freedom Technique / Tapping) and Aromatherapy, so you can enjoy life to the full again.