Snug nights at home, warm fires, and Christmas celebrations make winter ‘the most wonderful time of the year’ for many of us. 

However, the shorter, colder days and holiday anxiety can also leave us feeling sluggish, tired and struggling to keep on top of our mental wellness. 

In this article, we’ll explore why winter can affect our mental health and how you can boost your mood during the festive period. 

Why does winter affect mental health? 

Lack of exercise 

Exercise is an excellent way to boost your mental health. Even a short walk around the block can improve your mood. However, when the cold weather and constant rain arrive, it can be tempting to avoid the outdoors in favour of cosying up on the couch. While wanting to stay warm and dry is understandable, exercise is known to trigger the mood-improving hormone dopamine. 

Decreased sunlight 

Short, dark winter days can lead to low energy and motivation. Vitamin D (from sunlight) helps us produce serotonin, which affects mood, and melatonin, which regulates sleep. Therefore, the decrease in sunlight during winter reduces our Vitamin D levels, impacting our mood and interrupting our sleep patterns. 

Increased alcohol intake 

Alcohol intake increases by 41% across the UK in December. Driven mainly by celebrations, this increased alcohol consumption is challenging for many of us and potentially dangerous for those experiencing Alcohol Use Disorder. 

Heavy drinking can lead to anger, depression, and anxiety, with the resulting hangover often making us nervous, jittery and unwell. These factors can negatively impact your mental health. 

Financial Worries 

Winter is a time for festivities and catching up with loved ones. While celebrating and seeing family and friends is good, the additional expenses associated with this time of year can often drain our finances. 

With the cost-of-living crisis still in full swing, many of us are concerned about buying Christmas presents while keeping up with increased bills and social obligations. 

Loneliness

A 2018 survey revealed that almost 1 in 5 people feel lonely over the festive period. The increased expectations surrounding the season can cause us to compare ourselves with social ideals, leading to feelings of inadequacy. 

We also tend to examine past and present relationships more over Christmas, which can leave us feeling isolated or disconnected. 

How can I look after my mental health this winter? 

Be active 

Finding ways to exercise and get outdoors can improve your mental wellbeing, and help keep you in good physical shape. Even a little bit of movement goes a long way to helping you feel better.  

A daily walk on your lunch break will help you keep active and capture essential sunlight. Or, if you’re feeling more ambitious, sign up for a challenge like the NHS’ Couch to 5k. Ask a friend to sign up with you to keep you motivated. 

Is outdoor exercise really not for you in winter? Take an online class or download a fitness app to get you moving.  

Step into the light

One of the most effective ways to improve your winter mood is to find opportunities for natural brightness every day. 

A few minutes in sunlight can lift your mood, and placing your desk near a window at work keeps you connected to natural light throughout the day. 

For evenings at home, use lamps and mirrors to increase brightness. Studies show that exposure to bright lights indoors helps our bodies regulate our sleep cycle and stimulate the brain. 

Socialise sensibly 

With freezing temperatures outside and financial concerns to consider, it can be easy to become isolated in winter. However, spending too much time alone can negatively impact our mental health. 

Try meeting friends for a walk, inviting people over for coffee, or staying connected online or over the phone. If you enjoy socialising at this time of year, be conscious of how much alcohol you consume. Don’t feel pressured into drinking more than usual. 

Find advice and support here if you’re struggling with drugs and alcohol. 

Budget 

Overspending at Christmas is a common cause of stress and anxiety. But you can take control. Creating a simple budget is a fantastic way to avoid spending more than you can afford. Review your finances, make a list of what you need, and agree on a price limit for gifts before hitting the shops.

Be honest with yourself and others about what you can afford, and remember that people would much prefer your company to a present.

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Getting help with your mental health this winter

We’re here to help with treatment, support, and accommodation. With the proper care, you will get better. 

If you’re struggling with your mental health, you can get support at your GP practice or call Samaritans on 0808 115 1505. 

There’s helpful information on the MIND website, or for urgent help, find your local service here.