Stress and seasonal change: Why winter can be challenging

As the days grow shorter and the temperatures drop, many people notice a shift not just in the weather, but in their mood, energy levels, and overall wellbeing. Winter can be a beautiful season, but for some, it brings increased stress, low mood, and a sense of isolation. We understand how seasonal changes can impact mental health and we’re here to help you navigate the colder months with resilience and support. 

Why winter can be mentally challenging 

There are several reasons why winter can affect our mental health: 

Reduced daylight 

Shorter days mean less exposure to natural sunlight, which can disrupt our circadian rhythms and reduce the production of serotonin – a key hormone that stabilises mood. This lack of light can also affect melatonin levels, making us feel more tired and sluggish. 

Seasonal Affective Disorder (SAD) 

SAD is a type of depression that occurs at a specific time of year, usually in winter. Symptoms include persistent low mood, irritability, loss of interest in everyday activities, and difficulty concentrating. While not everyone experiences SAD, many feel a milder version known as “winter blues.” 

Social isolation 

Colder weather and darker evenings can lead to reduced social interaction. People may stay indoors more, which can increase feelings of loneliness and disconnection, especially for those who live alone or work remotely. 

Financial and holiday pressures 

Winter often brings added financial stress, from heating bills to holiday spending. The festive season can also be emotionally complex, triggering grief, anxiety, or family-related stress. 

Physical health and routine disruption 

Cold weather can make it harder to stay active, and illnesses like colds and flu are more common. These factors can disrupt routines and reduce motivation, which in turn affects mental wellbeing. 

Supporting your mental health through the seasonal switch 

While winter presents unique challenges, there are practical steps you can take to support your mental health and build emotional resilience. 

Maximise natural light 

Try to get outside during daylight hours. Adjusting your routine to fit in a walk when it gets light or even a short walk at lunchtime can help massively to lift your mood and start your day on the right foot (literally!). Open curtains wide, sit near windows, and consider using a light therapy lamp if you’re affected by SAD. 

Stay active 

Exercise is a proven mood booster. Whether it’s a brisk walk, yoga at home, or dancing to your favourite playlist, movement helps release endorphins and combat stress. There are lots of online workout routines you can follow that don’t require any gym equipment. Usually just your TV and a bit of space. Push that coffee table out the way and move your body! 

Maintain social connections 

Make an effort to stay connected with friends, family, or colleagues. Schedule regular catch-ups in person where you can keep you being sociable. You’re more likely to stick to something if it is planned in. You can also consider volunteering somewhere local to get you out of the house and with other people. Even virtual interactions can help reduce feelings of isolation. 

Create a cosy routine 

Lean into the season by creating comforting rituals – warm drinks, soft lighting, reading, or journaling. Establishing a winter routine can bring structure and a sense of calm. 

Eat well and stay hydrated 

Nourishing your body supports your mind. Hydration is just as important in winter, even if you don’t feel as thirsty. Just because it’s colder, doesn’t mean your body needs any less liquids. Aim for balanced, home cooked meals to support your body. Try searching on social media to find some new recipes to get you feeling inspired in the kitchen. Creators like ‘Emthenutritionist’ and ‘thegoodbite’ have lots of healthy, nourishing recipes on their channels for free.  

Set boundaries around holiday stress 

The festive season doesn’t have to be perfect. Set realistic expectations, budget wisely, and prioritise what brings you joy. It’s okay to say no to events or traditions that feel overwhelming. 

Seek professional support 

If you’re struggling, you’re not alone and help is available. Able Futures provides confidential, no cost support from mental health professionals through the Access to Work Mental Health Support Service. Whether you’re experiencing stress, anxiety, or low mood, we’re here to help you feel better and stay well at work. 

You don’t have to face winter alone 

Seasonal change is a natural part of life, but its impact on mental health is real and valid. By understanding the challenges and taking proactive steps, you can protect your wellbeing and make winter a time of rest, reflection, and renewal. 

If you’re finding the seasonal switch difficult, Able Futures is here to support you. Our service is designed to help people in work manage mental health challenges and thrive in their roles. You can access nine months of support, tailored to your needs, at no cost to you.