Finding Light in Winter Months

With the start of the new year, each day takes us closer to the end of winter. Winter usually indicates shifts in our routines as days are shorter and temperatures are cold and variable. For some people, the colder days can affect their mood, energy and overall well-being in ways that deserve attention and care. 

Shorter days and less daylight can be a big factor impacting mental health in the winter. Less sunlight lowers serotonin levels and disrupts the body’s internal time clock. Serotonin is a chemical that regulates mood and decreased amount can cause feelings of sadness, fatigue, irritability and lack of motivation. 

Some individuals may develop Seasonal Affective Disorder; a form of depression that typically occurs in fall and winter. Other people may feel more withdrawn, tired or unmotivated. There may be decreased energy, sleep and appetite changes, and increased stress and anxiety. Cold weather can limit outdoor activity, which leads to decreased social interaction and increasing feelings of isolation. 

These feelings are more common than most people realize. Acknowledging them is the first step to managing how winter can affect us. 

How to Support Your Mental Health in Winter

Unlike the meteorologists who cannot control or always predict the weather, we can take steps to protect ourselves in the cold weather.  

• Seek Natural Sunlight - Spend time outdoors during daylight hours, even on overcast days. Sit near a window or go for a short walk. 
• Maintain a Routine - Good sleep, meals and daily activities provider structure to our days. 
• Stay Active - Exercise and movement improves mood and increases energy. Indoor activity and exercise are as beneficial as outdoor activities. 
• Stay Connected - Reach out to friend and family. Short conversations help with combatting feelings of isolation. 
• Practice Self Care without Guilt - Rest when you need. Allow yourself slower days. Enjoy warm comforts like a cup of coffee or hot cocoa. Self care is not a luxury, it is a necessity. 

When to Ask for Help 

If winter related mood changes feel overwhelming, interfere with daily activities, or last for weeks, reach out for support. Talking to a friend, family member, counselor or therapist can provide tools and resources to help. Seeking help is a sign of strength, not a weakness. Remember, you are not alone in how you feel. 

Winter encourages us to slow down, reflect, and take care of ourselves in different ways. By recognizing how winter weather impacts mental health and responding with compassion, we can move through the season with greater resilience.