Ever noticed that when the temperature drops and the sun goes missing, so too does your mood? You’re not imagining it, winter can genuinely make us feel more miserable. Even if you don’t have full-blown Seasonal Affective Disorder (SAD), a condition where depression hits when the season changes, the colder, darker months can affect everything from our sleep to our social lives and for many people I work with, especially those already managing mental health challenges or body image concerns, winter tends to be a particularly difficult time.

Why? One of the key culprits is sunlight, or the lack of it. During winter, shorter days mean less exposure to natural light, which plays a big role in regulating our sleep-wake cycle, energy levels and mood. Without enough sunlight, our brains produce more melatonin (which makes us feel sleepy) and less serotonin (a chemical that helps keep our mood stable). This shift can lead to low mood, fatigue, and cravings for carbohydrates and sugar, which for some people with eating disorders can be distressing.

Another big contributor is how winter changes our activity levels. When it’s freezing outside, getting out for a walk, run or gym session feels much harder, even impossible some days. I often hear clients say they’ve lost motivation or feel guilty for not “keeping up” with their usual routines. But it’s not just about fitness. Movement plays a critical role in maintaining mental wellbeing. Regular physical activity boosts mood-regulating chemicals in the brain, helps reduce anxiety and stress, and gives us a sense of accomplishment and control. When we stop moving, it can feel like our mood and motivation grind to a halt too.

On top of all that, winter is also cold and flu season, and when we’re physically unwell, it often affects our mental health too. Being sick, or even just run-down, can make us feel flat, unmotivated and more irritable. For people with chronic health conditions or caring responsibilities, illness can be a major stressor. When we feel physically low, we’re less likely to reach out, exercise or eat well, all the things that usually help us feel better. It becomes a cycle that’s hard to break.

Winter also tends to limit the things that normally lift us up, like socialising, being in nature, or even just feeling warm and comfortable. It’s common to retreat from plans and hibernate. While that can feel good in the short term, too much isolation can lead to loneliness and low mood.

What helps? Try to get outside during daylight, even briefly. Keep moving in small, manageable ways, not to punish yourself, but to support your mental health. Look after your immune system with rest, hydration, and good food. Keep up social contact, even if it’s just a phone call or a quick coffee. And remember, if you’re feeling stuck or low, help is available.

Winter might not be your favourite season, but with a bit of self-kindness, structure and connection, you can get through it, and the light always returns.