How to Keep Your Mood Warm When the Weather Isn’t
by Ashleigh James therapy
Winter is here… and so is that familiar urge to wrap yourself in a blanket burrito and not come out until April. If you’ve been feeling more tired, more overwhelmed, or just a little “meh,” you’re not alone. As a therapist, I see a huge rise in people struggling with their mental health during the colder months, and honestly, I feel it too.
The darker mornings, freezing school runs, endless layers, and reduced daylight can affect everything from mood and motivation to sleep and stress levels. But the good news? There are ways to make winter feel lighter, calmer, and genuinely more manageable.
Here are some fun, friendly, therapist-approved mental health tips to help you survive (and maybe even enjoy!) the winter months.
❄️ 1. Lower Your Expectations … Winter You Is Not Summer You:
Repeat after me:
Having less energy in winter does NOT mean you’re failing.
You’re not meant to operate at the same pace all year round. Nature slows down, animals hibernate, plants rest, daylight shortens, and yet humans expect to run at 100%.
Instead, try:
- Giving yourself permission to do less.
- Swapping “must-do” lists for “what would actually help me today?”.
- Noticing when guilt appears and gently challenging it.
🌤 2. Chase the Light (Even If It’s Only for 10 Minutes):
Daylight deeply affects mood, sleep, and mental health. Even tiny doses can make a surprising difference.
Try:
- A lightbox/SAD lamp.
- Standing outside with your morning coffee.
- Opening blinds as soon as you wake.
- A quick walk … even just to the end of the road and back.
You don’t need a full hike to benefit. Think “light snacks,” not “light feast.”
🤝 3. Stay Connected (Gently and in Ways That Don’t Drain You):
Winter has a sneaky way of isolating us. Before you know it, it’s been 9 days and the only conversation you’ve had is with your dog.
Try:
- Sending a voice note instead of texting.
- A cosy coffee with someone who feels safe.
- Online groups if going out feels too much.
- Booking a therapy session for consistent support.
Connection doesn’t have to be big or social; it just needs to feel nourishing.
🧣 4. Treat Comfort Like a Mental Health Strategy (Because It Is):
Winter is practically begging you to lean into comfort. And comfort isn’t “being lazy” it’s regulating your nervous system.
Think:
- Warm baths.
- Heated blankets.
- Your favourite jumper (the one that’s basically a hug).
- Cosy films, soups, candles, and pets on laps.
These “little” things have big impact on anxiety, overwhelm, and stress.
🧘♀️ 5. Soothe Your Nervous System, It’s Probably Working Overtime:
Cold weather, dark evenings, holiday pressures, and disrupted routines can all heighten stress. Try small, body-based grounding techniques:
- Slow breathing.
- Stretching.
- Walking somewhere quiet.
- Five-senses grounding.
- Gentle yoga.
- A few minutes of mindful stillness.
Small regulation → big emotional shifts.
💬 6. Talk About How You’re Feeling
Winter can amplify existing mental health struggles. If you’re noticing:
- Lower mood.
- Increased anxiety.
- Feeling overwhelmed.
- Struggling to cope.
- Numbness or disconnection.
- Low energy that doesn’t shift.
…please know you don’t have to handle it alone. A therapist can help you explore what’s coming up, build supportive strategies, and feel more grounded through the winter months.
❄️ Final Thoughts from a Therapist Who Also Owns Too Many Blankets:
Winter is tough for many of us, emotionally, physically, and mentally. You’re not imagining it. But with small, intentional acts of care and compassion, this season can feel softer and less overwhelming.
If this winter is feeling heavy, or if you’d like support navigating anxiety, low mood, trauma, or general emotional fatigue, I’m here.
You’re always welcome to reach out for therapy or a consultation.
helping you feel supported and grounded, one season at a time.
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