Why Do We Feel So Low in Winter? A Look at Winter Blues

I’ve noticed something over the last couple of years. It’s always the same time of year—late autumn-ish. I start feeling a bit glum, tired, and motivation gets lax. My usual vices become more alluring—mindless distractions like crappy podcasts and doom-scrolling, and sometimes eating as if I need to fatten up to survive the winter. Normally, mornings are my thing. I’m up, hitting the gym, and feel my most productive before midday. But thinking about it, things usually slip this time of year. Nothing huge, just a subtle shift that’s definitely there.

Sound familiar? For a lot of us, as winter approaches and days get shorter, we notice shifts in mood, energy, and motivation. Many of us experience what feels like a seasonal slump—a dip that makes it harder to wake up, get moving, or stay productive. If you find yourself feeling unusually tired or a bit “down” as the season changes, you’re not alone.

For some, these wintertime feelings might even signal something a bit more specific: Seasonal Affective Disorder (SAD). Like most mental health issues, there’s a spectrum where the line between poor well-being and a full disorder is blurry. Fortunately, for most people, winter blues don’t require a formal diagnosis. Instead, they’re about real but subtle changes in how we feel and function. So, let’s dive into why this happens and explore some small ways to lift those winter spirits—whether it’s a touch of the blues or an actual diagnosis of SAD.

Why Do We Feel So Different in Winter?

So, what’s going on here? Why does winter seem to mess with our mood? The answer lies in our biology. As daylight hours shrink, we get less exposure to natural light—a key factor in regulating our energy, mood, and sleep patterns. Without the regular boost of sunlight, our brains may produce less neurotransmitters and our delicate hormone balance and profile might be temporarily upended. Things like serotonin for example, may be a little out of balance. Serotonin is both a hormone and neurotransmitter that can help us feel content and at ease. Remember we are humans with massive brains that rely on a very complex balance of lots of moving parts.

At the same time, winter can throw off our body’s sleep-wake cycle (Check out my blog on sleep). Less light means our bodies may pump out more melatonin, the hormone that helps us sleep, often making us feel sluggish and sleepy, even in the middle of the day. Alot of us (myself included) may reach for that caffine hit a bit too often, further upseting our sleep/wake cycle.

It’s no surprise that as the clocks fall back, we start craving carbs, feeling more tired, and even wanting to hibernate until spring. That early morning sunlight, however brief, works miracles in anchoring our sleep-wake cycle and can play a huge part in our overall well-being.

How to Cope with Winter Energy Dips

If you’re feeling the seasonal slump creeping in, don’t worry. Small, practical steps can make a world of difference in managing winter mood and energy dips. Try some of these strategies to bring more light (literally and figuratively) into your winter days:

1. Get Outside Whenever You Can: Winter days are short, but getting outside—especially in the morning—can help regulate your body’s internal clock and boost your mood. A quick 10-minute walk in the morning or a lunchtime stroll can help you soak up any sunlight available. Even overcast days beam sunlight onto our skin and eyes; we might just need a bit more exposure than we do in spring and summer.
2. Create Your Own Light: I have to admit my own misconceptions here—I used to think light boxes lacked enough power to mimic the sun. While there’s a grain of truth (older “SAD lamps” weren’t great), recent research has updated my knowledge bank. Quality light boxes have shown benefits for depression (Pjrek et al., 2019). If you’re longing for sunshine, consider light therapy. Good light boxes are designed to mimic natural daylight, and using one for around 30 minutes in the morning can help boost energy levels. The trick is to find a box with strong illumination (over 10,000 lux), but beware: high-quality ones come with a price tag. I won’t recommend a specific one here, so do your own research and chat with a health professional to check if it’s a good option for you.
3. Move Your Body: Regular physical activity, even in small doses, has a powerful effect on mood and energy. If you’re feeling knackered and energy is really low, set reasonable expectations—maybe don’t aim to hit your spring or summer PBs just now. It might be better to focus on maintaining fitness than pushing for max results. Even top athletes go through different training phases. Go for a brisk walk, stretch in your living room, or do a quick gym workout—whatever works for you. Exercise, especially in the morning, can help boost endorphins and keep that sluggish winter feeling at bay. Don’t push beyond what you can maintain.
4. Reach for Nutrient-Rich Foods: From an evolutionary perspective, winter carb cravings make sense. Winter meant scarcity for our ancestors, so carbs were quick sources of energy that fuelled their bodies’ heat production (thermogenesis). Cold weather may still cue our bodies to seek carbs for this reason. Just think about the foods you crave in winter—salad? Probably not. For me, it’s a big stew with massive dumplings, or something with buttery mash. Likely followed by something with a pint of custard on it. The issue is, most of us don’t face sub-zero temperatures daily, and our metabolism isn’t in overdrive to stay warm. But we still eat like we’re facing the elements. This can lead to sugar crashes that zap our energy and self-esteem. Where you can, choose complex carbs, ones that aren’t pure instant sugary hits. Try more whole grains, fruits and veg along with foods rich in vitamins D and B to help stabilise mood.
5. Stick to a Routine: When days feel long and dark, routines give structure and purpose. Try to wake up and go to bed at the same time, build in some movement, and set mini-goals. Even small accomplishments can keep winter blues manageable. In the battle to forge better selves, routine always beats motivation (check out my blog on routine for more!).
6. Pratice a bit of acceptance: It might be the case that for whatever reason, this time of year simply isn’t your time to be the upmost uber productive version of yourself. You may well do everything by the book to feel at the top of  your game, but you still may lack the bit of ‘go get em’ drive. Embrace and accept it. Use this winter time a bit more to your strengths rather than worrying and beating yourself up (some further bits of resilience below).

Evidenced Based Supplements:

I am not a prescriber or expert in supplements, so please consult a professional if you want to explore supplements. However, in addition to light therapy, there are some really safe evidence-based supplements may help counter the effects of winter’s low light and energy dips.

Vitamin D tops the list, as it’s produced in the body through sunlight exposure, which is limited in winter. Studies show that supplementing with vitamin D can support mood and immune health, particularly for those with low levels in the colder months (Anglin et al., 2013).

Another helpful option is omega-3 fatty acids, found in fish oil, which have shown promise in managing depressive symptoms, potentially helping to offset winter-related mood dips (Liao et al., 2019).

Additionally, magnesium has been linked to improvements in sleep quality and stress reduction, which can be particularly helpful for those experiencing restlessness or low energy in winter (Boyle et al., 2017).

For those struggling with heightened stress or anxiety in the darker months, L-theanine—an amino acid commonly found in green tea—may offer a calming effect. Research suggests that L-theanine can help reduce stress and improve relaxation without causing drowsiness, making it a useful tool for those who want to stay calm and focused during winter (White et al., 2016). 

As always, do your own research and/or consult with a healthcare provider before adding new supplements to ensure they’re safe and beneficial for your individual needs.

Building Resilience Against Winter Blues

Winter can feel like a test of willpower against tiredness and low motivation, but cultivating resilience can help. Think of it as a toolkit of small habits that, when practiced regularly, bring moments of light and energy, even on the darkest days.

1. Focus on Sleep Quality: The shorter days can throw off sleep patterns, so set up a routine to make sleep as restorative as possible. Reduce screen time an hour before bed, try winding down with a book or calming music, and keep your room cozy and dark. It’s also common for some of us to need a bit more sleep in winter, so factor this into your routine (Check out my blog on sleep).
2. Embrace the Elements: Get outside, get wet, get cold (just not hypothermic), and let your body do its thing. Cold exposure can invigorate us and make the warmth of home feel even better. Imagine a night in front of the TV with comfort food after spending all day at home, doing very little. Now imagine that cozy evening in front of the TV with a blanket and comfort food after a day out in the elements, facing a bit of adversity. There will a huge difference in how you feel physically and mentally. One will sap your esteem, the other will feel great. 
3. Stay Connected: It’s tempting to retreat indoors, but social connections are key. Meet a friend for coffee, call someone you haven’t seen in a while, or join social activities to get out of the house. These moments of connection can boost mood and help you feel supported through winter. Friends who keep each other accountable for meet ups and connections are invaluable for helping everyone thrive through winter.
4. Engage in Creative Hobbies: Winter is a great time to explore hobbies you don’t have time for during busier months. Try cooking a new recipe, learning a guitar piece, starting a journal, painting, or building something. Hobbies provide a positive outlet and can be both relaxing and rewarding.
5. Practice Mindfulness or Meditation: Feeling down or anxious can make it hard to relax, so mindfulness exercises can help manage winter mood shifts. Whether it’s a few minutes of deep breathing, a short meditation, or progressive muscle relaxation, these practices can keep you more present and less bogged down by winter stress. My view is, its not the method of mediation that is the key, its the ability to do whatever method that you can do consistently.

When to Consider Extra Support

Most of us go through seasonal ups and downs, but if your winter blues feel overwhelming or persistent, it might be time to seek extra support. For some, winter mood changes can develop into Seasonal Affective Disorder (SAD), a type of seasonal depression. If you’re finding it difficult to function or these feelings linger, don’t hesitate to reach out to a mental health professional. My advice is often, “If you can make changes to your behaviour and routine and feel better, start there. But if you’ve tried changes and still feel off, or can’t even think about making changes, get some help.”

Final Thoughts

Winter can bring challenges to mood and energy, but with a few intentional practices, it’s possible to manage and even enjoy aspects of the season. Embrace small actions—like outdoor time, creative projects, and social connections—that bring light and warmth into your routine. And remember, spring is just around the corner.

References

Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100-107. doi:10.1192/bjp.bp.111.106666

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. doi:10.3390/nu9050429

Liao, Y., Xie, B., Zhang, H., He, Q., & Guo, L. (2019). The anti-depressive effect of omega-3 polyunsaturated fatty acids: a meta-analysis of randomized controlled trials. Translational Psychiatry, 9, 190. doi:10.1038/s41398-019-0515-5

Pjrek, E., Friedrich, M., Cambioli, L., Dold, M., Jäger, F., Komorowski, A., Lanzenberger, R., Kasper, S., & Winkler, D. (2019). The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials. Psychotherapy and Psychosomatics, 89, 17 – 24. https://doi.org/10.1159/000502891.

White, D. J., de Klerk, S., Woods, W., Gondalia, S., Noonan, C., & Scholey, A. (2016). Anti-stress, behavioural and magnetoencephalography effects of an L-theanine-based nutrient drink: A randomised, double-blind, placebo-controlled, crossover trial. Nutrients, 8(1), 53. doi:10.3390/nu8010053