As the clocks go back and evenings grow darker, many people find themselves travelling to and from work without seeing much daylight. It’s common for mood and energy levels to dip during this period, with some people feeling more tired than usual or struggling to concentrate.
The winter blues can affect anyone. For people whose symptoms begin to interfere with daily life, medical advice should be sought through their GP. For milder cases, small adjustments can make a noticeable difference.
Here are three simple ways to manage the darker months — and even learn to enjoy them.
Focus on what you can do
Psychologist Kari Leibowitz says her mindset around winter changed after travelling to Norway, where some areas experience very little daylight during the coldest months.
Instead of feeling limited by the season, she observed that people adapted their routines, taking up activities such as snow sports, knitting, cooking and other indoor hobbies.
“They’re looking at winter as a time of year that’s full of opportunities,” she explains.
Shifting focus from what feels harder in winter to what feels possible can be surprisingly effective. Activities such as winter walks, movie nights, cooking new recipes or ice skating can help reframe the season.
Too often, the winter blues are reinforced by focusing only on restrictions, rather than on seasonal activities that feel better when temperatures drop.
Accept the need for more rest
With work and social schedules continuing as normal, it can be frustrating to feel more tired during winter. However, Leibowitz says this is a natural response.
“Our bodies are biologically hardwired to need more rest in winter,” she says, adding that it is healthy to be less productive than during summer months.
Dr Em May Armstrong, a plant researcher, suggests aiming for what she calls “active dormancy” — balancing extra rest with activities that keep the mind engaged.
Gentler pursuits such as knitting, repairing clothes or planning for the year ahead can provide stimulation without exhaustion. While less energetic than travel or outdoor adventures, these activities can be restorative and satisfying.
Make plans and stay connected
While slowing down is natural, maintaining social connections remains important, according to GP Gavin Francis.
“We’re very social animals,” he says. “Even the most solitary people depend on others.”
Planning activities in advance can help counter low mood, as having commitments makes it easier to follow through even when motivation dips closer to the time.
Simple lifestyle choices also matter. Getting enough sleep, limiting alcohol, avoiding late nights and maintaining a balanced diet all support a healthy body clock.
“These things aren’t complicated,” Francis says, “but they’re fundamental to keeping a healthy rhythm and good overall wellbeing through the winter.”
Also read: Five lifestyle changes to help you live well for longer
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