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Why Winter Can Feel Hard: Understanding Seasonal Challenges

  • Writer: Liz Ryan
    Liz Ryan
  • Jan 27
  • 4 min read

Updated: Feb 25

Wintertime can be particularly challenging for those struggling with mental health difficulties. Even individuals without specific mental health concerns often notice a shift in mood during the colder months. The American Psychiatric Association’s Healthy Minds Monthly poll found that people in the United States are twice as likely to report a decline in mood during the winter (41%) as they are to report an improvement (22%). Additionally, more than half of Midwesterners reported a decrease in mood during the winter, with 36% self-reporting feeling depressed (APA, 2024).


The Challenges of Winter


The winter months bring their own set of challenges. These include time changes, routine disruptions, decreased daylight, increased travel, social expectations, financial strain, and illness. Due to colder temperatures and shorter days, many people experience a decrease in physical activity and outdoor exposure. This can negatively impact both mental and physical health. Common behavioral and emotional changes during winter may include sleeping more, fatigue, low mood, irritability, loss of interest in enjoyable activities, increased cravings for sweets, and sleep difficulties (APA, 2024).


If you have a history of worsening mental health during the winter months, therapy can be a helpful proactive tool. It can help build resilience skills, including routine structure and coping strategies to better navigate the season. Below are some practical strategies families can use to support mental health during the winter.


Protect Your Routine


  • Maintain Consistent Sleep and Wake Times: This supports your circadian rhythm and ensures regular light exposure.

  • Build Structure into Your Days: This helps maintain physical activity, appropriate social connection, and work-life balance.

  • Be Mindful of the “Sleep-Rest-Isolate” Cycle: When energy feels low, plan gentle activities to stay engaged while still honoring the need for rest.


Prioritize Movement


Moderate physical activity has been shown to:


  • Reduce the impact of stressors (Deslandes et al., 2009).

  • Support healthy brain functioning (Deslandes et al., 2009).

  • Improve mood (Frazer et al., 2005).


Increase Light Exposure


  • Research shows a strong connection between light levels and the onset of Seasonal Affective Disorder (SAD).

  • Light therapy is commonly used to improve symptoms of SAD.

  • If you suspect SAD, talk with your doctor about appropriate treatment options.

  • Research by Bertani et al. (2021) found that reduced light exposure, particularly in urban environments, was associated with increased sadness, fatigue, and depressive symptoms.

  • Open blinds in the morning or consider working near a window when possible.


Get Outdoors (When Safe)


If conditions allow, consider winter-friendly outdoor activities such as:


  • Snowshoeing or cross-country skiing

  • Sledding or snow tubing

  • Visiting a winter or ice festival

  • Skiing or snowboarding

  • Winter walks

  • Ice skating or ice fishing

  • Building a snowman


Stay Connected


  • Check in with Loved Ones: Remember that support systems function as a network. No one is meant to navigate hard seasons alone.

  • Connect with Your Community: Engage through volunteering, recreational leagues, or religious or cultural activities that align with your values and identity.

  • Prioritize Shared Moments: During the holidays, there is often pressure to create “perfect” experiences. Instead of focusing on “hallmark” moments, focus on gathering and sharing time together in whatever form that may take.


Remember Emotional Check-Ins


  • Practice Self-Care and Self-Compassion: Offer yourself patience and kindness on low-energy days.

  • Set Realistic Expectations for Yourself: Understand that it’s okay to have ups and downs.

  • Consider Journaling or Engaging in Mindfulness or Grounding Exercises: These practices can help you stay centered.


Gentle Reminders for the Season


  • You are not alone.

  • Small steps count. Celebrate progress and every win.

  • Rest can be productive.

  • You don’t need to feel joyful all winter. Emotional fluctuations, especially in the face of stressors, are normal.

  • This season is temporary. When spring arrives, 61% of people report feeling better (APA, 2024).

  • If symptoms become more intense or persistent, know that effective treatment options are available.


When to Seek Professional Support


If symptoms begin interfering with daily functioning, professional support may be helpful. If you are experiencing thoughts of harming yourself or are in crisis, seek immediate support.


In an emergency: Dial 911

Suicide & Crisis Lifeline: Call or text 988

Montgomery County Mobile Crisis Line: 1-855-634-4673

Montgomery County Local Talk Lines (1 PM–9 PM daily):

References:

American Psychiatric Association. (2024, October 30). Two in five Americans say their mood worsens in winter; 29% say “Falling back” hurts their mental health. Psychiatry.org - Two in Five Americans Say Their Mood Worsens in Winter; 29% Say “Falling Back” Hurts Their Mental Health. https://www.psychiatry.org/news-room/news-releases/apa-poll-mood-changes-in-winter

Bertani, D. E., De Novellis, A. M. P., Farina, R., Latella, E., Meloni, M., Scala, C., Valeo, L., Galeazzi, G. M., & Ferrari, S. (2021). "Shedding Light on Light": A Review on the Effects on Mental Health of Exposure to Optical Radiation. International journal of environmental research and public health, 18(4), 1670. https://doi.org/10.3390/ijerph18041670


Deslandes, A., Moraes, H., Ferreira, C., Veiga, H., Silveira, H., Mouta, R., ... & Laks, J. (2009). Exercise and mental health: many reasons to move. Neuropsychobiology, 59(4), 191-198.

Frazer, C. J., Christensen, H., & Griffiths, K. M. (2005). Effectiveness of treatments for depression in older people. Medical Journal of Australia, 182(12), 627-632.


 
 
 

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