Do you find yourself waking up on dark mornings already tired, as if the day is heavy before its even begun? The shorter days, the fading light, and the way your mood seems to dip along with the sun.

If this sounds familiar you’re not alone.

Winter can weigh on our mood, energy and wellbeing – sometimes as the “winter blues” and for others as Seasonal Affective Disorder (SAD) a clinical condition that can significantly impact day-to-day life (if you are thinking you may have SAD there’s a short note in the box below with further information).

We often hear the usual advice: get more sunlight, move your body, eat well. And while these can help, winter wellbeing isn’t only about what we do – it’s also about how we relate to the season itself.

What if part of supporting ourselves is softening into winter’s slower pace, seeking warmth and comfort, and moving with the season rather than against it?

That’s why the first step in easing winter’s weight is simple: allowing your energy to move with the season, rather than against it.

If you recognise more persistent symptoms, support from your GP or mental health professional can be helpful. There’s plenty of information about SAD, its symptoms, and treatment options available on the NHS website. This blog takes a gentler path. Rather than offering clinical guidance, it focuses on small, compassionate ways to ease your winter experience and support you through the darker months.

Let Your Energy Match the Season

Winter naturally slows us down, and the cold, dark days can leave many of us feeling low on motivation. Instead of fighting this shift, try noticing it without judgement. Just as nature rests and conserves energy during winter, we also benefit from leaning into a gentler pace.

This doesn’t mean giving up on our goals or letting things slide, it simply means recognising that our energy may ebb and flow at different times of the year. Allowing ourselves permission to slow down can reduce stress, ease feelings of overwhelm, and help us avoid burnout.

Rather than striving to keep the same pace as brighter months, we can gently let our energy match the season. Here are some ways to do that:

• Create tiny rituals of warmth and comfort – soft lighting, cosy blankets, a warming drink, or playlist that settles your nervous system.
• Choose low-effort evening pleasures – a favourite film, a comforting book, or simply sitting quietly with your hands wrapped around a mug of hot chocolate
• Notice the subtle beauty of winter – the crisp air, the hush of early evenings, the muted colours, or the soft light at dusk.

If you catch yourself thinking “I should be doing more”, pause and ask:

What would it be like to accept my energy as it is right now? Perhaps that means allowing yourself to rest without guilt, or taking smaller steps that feel manageable today.

These little pauses remind us that slowing down isn’t failing – it’s a natural, nourishing way to move with the season. In choosing gentleness, we’re not stepping back from life, but stepping more fully into harmony with it.

Make Small, Seasonal Adjustments

When our energy naturally dips during winter, even minor changes can help us feel more grounded and less overwhelmed. Rather than pushing ourselves to maintain the same pace we had in lighter months, try gently adapting your routines to what feels manageable right now.

• Shift expectations – allow yourself shorter work blocks, or fewer commitments, recognising that winter energy is different.
• Protect rest time – treat pauses, naps or quiet moments as valid parts of your routine, not wasted time.
• Reframe productivity – remind yourself that small, steady steps count; winter is about sustainability, not speed.

These small adjustments aren’t about lowering your expectations of yourself; they’re about supporting your wellbeing so you can move through winter with more calm, balance, and emotional ease.

Stay Connected (in ways that feel OK for you)

As the days get colder, it’s easy to retreat and spend more time alone. And sometimes that extra quiet can feel comforting. But staying connected can make a noticeable difference to mood and wellbeing.

Research from the Mental Health Foundation shows that regular social contact can help boost oxytocin and serotonin, chemicals that support mood and ease stress.

Connection doesn’t need to be big or busy. Even small, gentle moments of contact can lift your spirits.

• Keep it simple – a coffee catch-up, or short winter walk with a friend.
• Find connection in small groups – a book club, wellbeing circle, or community class where the pace feels managable.
• Reach out in tiny ways – even sending one message to someone you trust can make a difference
• Start small – talking to just one person is enough, connection doesn’t need to be overwhelming

And if reaching out feels difficult, it makes sense – winter can draw us inward.Connection isn’t about doing more, it’s about finding what feels manageable and supportive for you. Even the smallest step can help ease the winter blues.

Therapy as Gentle Support for Winter Blues or SAD

Sometimes, even with comfort, connection, and seasonal acceptance, winter can still feel heavy. For some this is part of the winter blues; for others, it may be linked with Seasonal Affective Disorder (SAD).

If you’re noticing persistent low mood, significant changes in sleep or appetite, or a sense that daily life feels harder than usual, reaching out for professional support can make a real difference. Therapy can sit alongside GP support or other treatments, or it can simply offer a space to explore what you’re struggling with.

Therapy isn’t about “fixing” you; it’s about having a space where you’re heard, supported, and not expected to push yourself faster than you’re able.

In Counselling, you can:

• Talk openly about how you are feeling this winter
• Discover coping strategies that match your energy, personality, and life
• Explore kinder ways of responding to yourself, especially when self-criticism feels louder in darker months.

Whether you’re experiencing winter blues or think you may be affected by SAD, you don’t have to navigate it alone. Therapy can be a gentle support, and if this resonates with you, get in touch.