Cold weather, low mood? How to support your mental health as the seasons change!
The days are getting shorter, and the temperatures are starting to drop, and I for one am not happy about this! For many people, children and adults alike, the colder weather can make you notice your mood starting to shift. You might feel more tired, less motivated, or just a bit ‘off’ and this seasonal dip in mental well-being is common. You’re definitely not alone if you’re feeling it.
For some, these changes can lead to more serious symptoms of depression, including what’s known as Seasonal Affective Disorder (SAD) and whether it’s a mild case of the winter blues or something more intense, there are ways to support your emotional health through the colder months.
Why does mood drop in cold weather?
There are a few key reasons why people feel low in the autumn and winter months:
- Reduced sunlight exposure affects serotonin and melatonin levels in the brain, the hormones which regulate mood and sleep.
- Shorter days can disrupt sleep patterns and reduce time spent outdoors.
- Social routines often shift, especially for children, who may get less playtime and fresh air (wet play anyone?), or adults who just cannot be bothered to go out in the cold!
- For many, the colder months bring also bring increased isolation.
How therapy can help
I deliver a type of therapy called Cognitive Behavioural Therapy (CBT) and this is one of the most effective treatments for low mood. CBT can help:
- Recognise unhelpful thought patterns
- Build daily habits that support mental well-being
- Learn coping strategies to manage low energy and regulate emotions
- Break the cycle of avoidance and withdrawal that often worsens mood
CBT is suitable for both adults and children and can be adapted to each person’s developmental stage and needs.
Simple tips to boost mood during the colder months
Here are some practical, therapy-informed tips you can use right away:
Stick to a routine
Consistency in sleep, meals, and daily activities helps regulate your internal clock and mood.
Get outside every day
Even 20-30 minutes of daylight can make a difference, especially in the mornings. Wrap up warm and take a walk. You’ll feel better for it later!
Use light wisely
Open blinds during the day and sit near windows when you can. Less daylight hours and sunshine mean less vitamin D which can lead to lowered immunity, fatigue and bone weakness.
Move your body
Regular physical activity boosts mood and energy. This doesn’t have to mean intense workouts and rigorous routines, a brisk walk or dance around the kitchen counts too.
Stay connected
Isolation worsens low mood. Make time for small moments of connection: a phone call, a dinner date, or a walk with a friend.
Talk to a therapist
You don’t have to wait until things feel “really bad” to ask for help. Therapy offers a space to explore what’s going on and learn tools to feel better.
What About children and teens?
Children and teens experience seasonal mood changes too, but they may show it differently. You might notice:
- Increased irritability
- Sleep or appetite changes
- Withdrawal from friends or activities
- Trouble focusing at school or college
Supporting children early makes a big difference. CBT for children is still goal based but includes creative, age-appropriate tools to help them to understand and manage emotions, reframe negative thoughts, and build resilience.
You don’t have to navigate this alone
If you or your child is struggling with low mood or the winter blues, reaching out could help you feel more like yourself again. I’m a fully qualified Behavioural and Cognitive psychotherapist in CBT, accredited by the BABCP (British association of Behavioural and Cognitive Psychotherapies). You can book a free initial consultation call using the booking form on my website to see how I might be able to help you.
