How to Prepare Your Mental Health for Winter: A Therapist's Guide
The clocks have gone back, and suddenly it's dark by 4pm. If you're feeling the shift in your mood, energy, or motivation, you're not imagining it. Winter doesn't just change the weather, it genuinely affects our mental health.
As a therapist, I see a noticeable increase in clients struggling with low mood, anxiety, and fatigue as we head into the darker months. In this guide, I'll explain the science behind winter's impact and share practical strategies to help you navigate the season ahead.
Why Winter Affects Mental Health
When sunlight decreases, so does our production of serotonin, the neurotransmitter responsible for mood regulation and emotional stability. Reduced light also disrupts our circadian rhythm, affecting sleep quality, and many people develop Vitamin D deficiency, linked to depression and fatigue.
Add to this the tendency to stay indoors more, move less, and socialise less frequently, and it's no wonder winter can feel heavy. For some, these changes result in Seasonal Affective Disorder (SAD), a type of depression following a seasonal pattern.
Important: If winter affects your mental health, it doesn't mean you're weak. Your brain is responding to real environmental changes. This is biology, not a character flaw.
Common Winter Mental Health Challenges
Depression symptoms: Persistent low mood, fatigue, oversleeping, loss of interest, social withdrawal, appetite changes, hopelessness
Anxiety symptoms: Increased worry, restlessness, physical tension, difficulty concentrating, feeling on edge
General struggles: Motivation drops, disrupted routines, holiday stress, increased loneliness
If several symptoms are interfering with your daily life, help is available. You don't have to wait until it's unbearable.
7 Ways to Protect Your Mental Health This Winter
1. Maximise Light Exposure
Get outside for 10-15 minutes daily, especially morning light
Sit near windows and keep curtains open
Consider a light therapy lamp (10,000 lux for 20-30 minutes each morning, speak with your GP first)
2. Maintain Consistent Routines
Keep regular sleep and wake times
Schedule activities to structure your week
Create a simple morning routine
Plan things to look forward to
3. Move Your Body
Aim for 10-30 minutes of movement daily (a brisk walk counts)
Find indoor alternatives for bad weather
Choose activities you enjoy, not what you "should" do
4. Stay Connected
Schedule regular check-ins with friends or family
Say yes to invitations (you rarely regret going)
Join a group or community activity
Virtual connection counts too
5. Nourish Your Body and Mind
Consider Vitamin D supplementation (speak with your GP, typically 1000-2000 IU daily for UK adults)
Eat balanced meals, batch cook on good days
Limit alcohol (it's a depressant)
Stay hydrated and mindful of caffeine
6. Create Comfort and Joy
Make your space warm and inviting
Develop winter rituals: hot drinks, candles, cosy reading time
Find activities that work with the season: baking, crafting, films
Practice gratitude for small moments
7. Practice Self-Compassion
Lower expectations during low-energy periods
Rest without guilt, downtime is necessary
Talk to yourself like you'd talk to a friend
Celebrate small wins
When to Seek Professional Help
Reach out if you're experiencing:
Symptoms lasting more than two weeks
Difficulty functioning at work, home, or in relationships
Thoughts of self-harm or suicide (contact emergency services immediately)
Complete loss of interest in everything
Significant changes in sleep, appetite, or energy
Worsening symptoms despite self-care
Remember: You don't have to wait until it's unbearable. If winter has been difficult before, reaching out now is one of the smartest things you can do.
Treatment Options
Therapy: CBT is particularly effective for SAD, helping you identify patterns and build coping strategies.
Light Therapy: Daily use of a specialised light box can significantly improve symptoms.
Medication: May be appropriate for severe symptoms, discuss with your GP.
Combination Approaches: Often the most effective treatment uses multiple strategies together.
Final Thoughts
Winter affects mental health; that's a fact, not a failing. The shorter days and reduced sunlight create real biological changes. But small, consistent actions add up: getting outside for 15 minutes, keeping your routine, staying connected, and being gentle with yourself.
You've survived every previous winter. You'll get through this one too, and with the right support, you might even find moments of peace and joy along the way.
Ready to Talk?
If winter mental health is something you've struggled with, I'm here to help. I offer a free consultation where we can discuss your specific challenges and how therapy might support you through the darker months. Contact me by filling out the form below.
If you're in crisis or having thoughts of suicide, please contact emergency services (999 in the UK) or call the Samaritans at 116 123.