It’s cute and comfy to be able to cozy up in front of a fire or a steaming mug of hot chocolate whilst it’s cold and dark outside, but when you have to go outside to work or study or go grocery shopping, the gloom of winter can start to feel quite miserable.
After many years of dealing with seasonal depression and recognising the common traits, habits and feelings of feeling depressed during the winter, I’ve compiled some information I’ve found and learnt from own experience. Continue reading and see if you can learn something new that might just help you push through the winter months this time round!
Why Winter Feels Heavier Than Other Seasons
First things first: it’s not “just in your head.” Shorter days mean less sunlight, which messes with your body clock and lowers serotonin levels (the brain chemical that helps keep your mood balanced). Add in colder weather, less time outside, and the pressure of holidays, and it’s no wonder winter feels harder than summer.
Some signs you might be feeling the winter slump include:
- Wanting to sleep more but never really feeling rested
- Craving carbs and comfort food all the time (hello, bread and pasta!)
- Struggling to focus on simple tasks
- Feeling low, unmotivated, or emotionally “heavy”
Recognizing these signs is the first step—you’re not lazy, you’re not failing, and you’re definitely not alone.
Little Things That Can Make a Big Difference
1. Let the light in (literally).
Open your curtains as soon as you wake up, even if the sky is grey. If you can, take a quick walk in the morning—it gives your brain a much-needed signal that it’s daytime. If natural sunlight is scarce, a light therapy lamp can be a game-changer. I also have started using a sunrise alarm clock which helps me get up easier.
2. Move your body gently.
This doesn’t mean you need to suddenly love running in the cold. Even stretching in your living room or doing a five-minute yoga video can help shake off the sluggishness. Movement releases endorphins, which fight back against that heavy, low feeling.
3. Make coziness intentional.
If you’re going to curl up on the sofa, make it part of your winter care ritual instead of slipping into mindless scrolling. Light a candle, grab your softest blanket, and treat it as a moment of comfort rather than just hiding away.
4. Stay connected.
It’s tempting to hibernate, but isolation can make the winter blues worse. Reach out to a friend for a coffee, a quick phone chat, or even a silly meme exchange. Sometimes just hearing someone else’s voice helps melt the heaviness.
5. Nourish, don’t just comfort.
Warm, carb-filled meals feel amazing (and yes, you should absolutely enjoy them), but mixing in foods rich in omega-3, vitamin D, and fresh veggies can help support your mood and energy levels. Think of it as fueling your body to fight the winter slump.
6. Give yourself grace.
Some days will feel heavier than others, and that’s okay. You don’t need to be your most productive, happiest self every single day. Celebrate the small wins—like getting out of bed, making yourself a meal, or going for a short walk.
