Winter Wellness: Nurturing Yourself Through the Colder Months
by Tracey Carlisle, Psychotherapist & Counsellor
As, the winter months approach, it’s not uncommon to feel a shift in mood or energy. Shorter days, less sunlight, and the cold can leave us feeling drained, unmotivated, and sometimes even low. While winter can be a time of reflection and cosiness, it can also be challenging for mental health. Whether you’re noticing subtle changes in mood or experiencing the symptoms of Seasonal Affective Disorder (SAD), practising intentional self-care during this time is essential.
I want to explore how you can support yourself emotionally and mentally through the winter season, drawing on therapeutic approaches and simple, practical advice. Let’s begin by looking at why our mood changes and how we can care for ourselves during these colder months.
Understanding Winter’s Impact on Mood
With less sunlight, our bodies produce less serotonin, a neurotransmitter that regulates mood. At the same time, melatonin, which influences our sleep patterns, increases, leading to feelings of tiredness or lethargy. The combination of less daylight, reduced outdoor activity, and the holiday season’s potential stress can create the perfect storm for low mood or anxiety.
If you’ve noticed any of the following symptoms during past winters, you may be more sensitive to these changes:
- Difficulty getting out of bed in the morning
- Increased cravings for carbs or comfort food
- Fatigue or difficulty concentrating
- Feeling more irritable, anxious, or low in mood
It’s important to know that these feelings are valid and shared by many. However, there are several ways to gently shift the balance and bring more warmth, light, and joy into your life, even when the days seem dark and cold.
- Embrace a Winter Routine
Creating a structured, yet flexible, daily routine can significantly boost your mood. Incorporate activities that support your well-being and maintain a sense of purpose. Here are a few ideas:
- Morning light exposure: Start your day by letting as much natural light in as possible. Open curtains, step outside for a quick walk or even consider using a light therapy box to simulate sunlight.
- Daily movement: Even light exercise, such as a 10-15 minute walk, can improve your mood. The act of moving helps boost serotonin levels and combat feelings of lethargy.
- Sleep hygiene: Winter can make us want to hibernate, but getting too much sleep can leave us feeling groggy. Stick to regular sleep and wake times, and ensure you wind down in the evenings by minimizing screen time.
- Nourish Your Body and Mind
What we eat during the winter months can affect how we feel. It’s common to crave comfort foods, and while it’s important to enjoy treats, incorporating nutritious meals rich in vitamins and minerals will support your mental health.
- Omega-3 rich foods: These healthy fats, found in fish, flaxseeds, and walnuts, are known to support brain function and mood regulation.
- Vitamin D: With less sunlight in winter, many of us become deficient in Vitamin D, which is essential for maintaining mood and energy levels. You can get it through fortified foods, supplements, or spending time outdoors during daylight.
Additionally, mindfully nourishing your mind with positive input—whether it’s a good book, meditation, or calming music—helps counterbalance the negativity that can creep in during colder months.
- Seek Connection, Not Isolation
While the instinct in winter might be to withdraw and hunker down, maintaining social connections is vital for emotional health. Loneliness can exacerbate feelings of sadness or anxiety, so make an effort to reach out to loved ones, even if it’s a quick text or a phone call. Engaging in meaningful conversations or spending time with those who uplift you can make a world of difference.
- Therapeutic Support: A Powerful Tool for Winter Blues
Sometimes, self-care alone may not be enough, and that’s okay. Therapy, counselling, or hypnotherapy can provide a safe space to process difficult emotions and develop tailored strategies for maintaining mental wellness. Let’s explore how these approaches can help:
- Counselling: Talking to a professional can help you work through feelings of isolation, sadness, or stress. Counsellors offer emotional support and guidance, helping you develop tools to cope with winter-specific challenges.
- Cognitive Behavioural Therapy (CBT): This form of therapy can be especially helpful for managing seasonal depression by identifying negative thought patterns and replacing them with healthier ones. For example, if winter triggers feelings of hopelessness, CBT can help reframe these thoughts into more realistic, constructive ones.
- Hypnotherapy: Hypnotherapy uses relaxation and focused attention to access the subconscious mind, offering relief from anxiety, stress, and low mood. This technique can be particularly effective in helping you rewire negative associations with winter and introduce a more peaceful, positive mindset.
- Practice Mindfulness and Gratitude
Winter can also be a time for inner reflection and embracing the slower pace of life. Mindfulness—whether through meditation, deep breathing, or simply being present in the moment—can help reduce feelings of overwhelm and improve overall emotional balance. Focusing on gratitude, even for small things, can shift your perspective and make the season feel more manageable and even enjoyable.
Consider starting a daily gratitude journal where you note down three things you’re grateful for, no matter how small. It’s a simple yet powerful way to nurture a more positive outlook.
When to Seek Help
If you find that despite your best efforts, feelings of sadness, anxiety, or low energy persist or intensify, it may be helpful to reach out for professional support. Seasonal depression, or SAD, can be managed effectively with a combination of therapy, lifestyle changes, and sometimes medication.
You don’t have to go through this alone. Therapists, counsellors, and hypnotherapists are here to help you develop personalised coping strategies and offer a supportive space to work through your emotions.
Final Thoughts
As we transition into the winter months remember to be kind to yourself. Winter can be a time of beauty and rest, but it’s also okay to acknowledge that it may bring challenges. By embracing small daily habits, connecting with others, and seeking support when needed, you can maintain a positive mood and protect your mental health.
If, you feel that you could benefit from professional guidance, whether through talk therapy, hypnotherapy, or simply a safe space to share your feelings, don’t hesitate to reach out. I’m here to support you on your journey to well-being.
Wishing you warmth, winter wellness and peace this winter season.
