As the temperatures drop and the days grow shorter, many of us feel the weight of winter in more ways than one. For some, it’s a subtle restlessness; for others, it’s a deeper struggle that can feel overwhelming. Winter’s impact on mental health is real, but the good news is that there are proactive ways to support your well-being during the colder months.

Why Winter Affects Mental Health
Winter can challenge our mental health for several reasons:
Reduced Sunlight: With shorter days and longer nights, our exposure to sunlight decreases. This can disrupt our circadian rhythm (our internal clock) and lead to lower levels of serotonin, a key mood-regulating hormone.
Seasonal Affective Disorder (SAD): For some, winter triggers a form of depression known as SAD, characterized by feelings of sadness, fatigue, and loss of interest in daily activities.
Isolation: Cold weather often keeps us indoors, limiting social interactions and making us feel disconnected.
Physical Inactivity: With fewer opportunities for outdoor activities, our exercise routines can take a hit, impacting both our physical and mental health.
Stress and Expectations: The holiday season, while joyful for some, can also bring financial stress, family pressures, or feelings of loneliness.
Signs to Watch For
Recognizing winter’s impact on your mental health is the first step to addressing it. Common signs include:
Low energy or persistent fatigue
Changes in appetite or weight
Difficulty concentrating
Feelings of sadness, hopelessness, or irritability
Withdrawal from social activities
Loss of interest in hobbies
If these feelings persist or worsen, consider reaching out to a mental health professional.
Supporting Your Mental Health This Winter
While we can’t change the season, we can change how we respond to it. Here are some strategies to help you thrive during the colder months:
1. Soak Up the Sun (or Light)
Make the most of daylight hours by spending time outside, even if it’s just for a short walk. If natural sunlight is scarce, consider using a light therapy box designed to simulate sunlight and boost your mood.
2. Stay Active
Physical activity is a natural mood booster. Try indoor exercises like yoga, dancing, or online fitness classes. If weather permits, bundle up and enjoy winter-friendly activities like snowshoeing or brisk walks.
3. Maintain a Routine
Sticking to a daily routine can provide structure and a sense of normalcy. Prioritize consistent sleep patterns, regular meals, and dedicated time for self-care.
4. Nourish Your Body
Fuel your body with nutrient-rich foods that support mental health, like fruits, vegetables, whole grains, and omega-3 fatty acids. Limit processed foods and sugars, which can contribute to energy crashes.
5. Stay Connected
Combat feelings of isolation by staying in touch with loved ones. Schedule virtual hangouts, phone calls, or small gatherings if it’s safe to do so. Remember, meaningful connections are a powerful antidote to loneliness.
6. Engage in Activities You Love
Winter is a great time to dive into hobbies or try something new. Whether it’s reading, crafting, baking, or journaling, engaging in activities that bring you joy can brighten your mood.
7. Practice Mindfulness and Gratitude
Mindfulness exercises, such as meditation or deep breathing, can help you stay present and grounded. Keeping a gratitude journal can also shift your focus to the positive aspects of your life, even on challenging days.
8. Seek Professional Support
If winter feels especially tough, don’t hesitate to seek help. Therapy can provide valuable tools and insights, and for those experiencing SAD, treatments like cognitive-behavioral therapy (CBT) or medication may be helpful.
Embracing the Season
Winter doesn’t have to feel like a burden. By intentionally supporting your mental health, you can make the season more manageable—and even find moments of joy in it. Wrap yourself in a cozy blanket, sip on a warm drink, and remind yourself that this season, like all others, will pass.
Your mental well-being matters, and with the right strategies, you can face winter with resilience and grace. Remember, brighter days are ahead—literally and figuratively.
About Shanique Victoria Edwards

Shanique Victoria Edwards, BSc, MDiv, and Registered Psychotherapist (Qualifying), is the founder of Shanique Victoria Psychotherapy & Wellness, a virtual private practice committed to providing compassionate and transformative mental health care to all individuals. While Shanique works with a diverse range of clients, her practice has a committed focus on supporting Black and racialized individuals through culturally relevant and faith-informed care. She is passionate about creating safe spaces where clients can explore their mental health, navigate challenges, and build resilience.
Shanique specializes in areas such as racial trauma recovery, mental wellness, and integrating spirituality into therapy. Her work is particularly informed by an Afro-Caribbean lens, ensuring that her services are culturally affirming and grounded in an understanding of her clients’ lived experiences.
In addition to her private practice, Shanique is a sought-after speaker, trainer, and facilitator. She has delivered workshops and presentations on topics including racial trauma and mental health, cultural competency in mental health care, navigating burnout and compassion fatigue, and promoting inclusivity in clinical practice. She has also developed programs on Africentric crisis intervention, making mental health services safe for Black and racialized individuals, and fostering healing and resilience in marginalized communities.
Through her writing, speaking engagements, and community collaborations, Shanique advocates for equity and inclusion while empowering individuals to embrace their unique paths toward healing and growth. Her work bridges cultural understanding with evidence-based practices, making mental health care accessible and affirming for all.
For more resources and to learn more about Shanique’s work, visit www.shaniquevictoria.com.
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