From reduced daylight to changes in sleep and energy, psychologist Suzy Reading explains why winter can affect our mood and how small habits can make a difference.
Now that the clocks have gone back and the evenings are drawing in, many of us find ourselves spending more time indoors, feeling less energetic or struggling to find the same motivation we had during summer.
In fact, research reveals that more than half (56%) of British adults say their mood tends to be worse during winter, with 15% saying it is much worse compared with other times of year.
While feeling a little lower during the colder months is common, for some, the change in seasons can have a more significant impact. Around one in 15 people in the UK are thought to experience symptoms of seasonal affective disorder (SAD), a type of depression that follows a recurring seasonal pattern, typically beginning in autumn or winter and improving as spring approaches.
Common signs include persistent low mood, tiredness, sleeping more than usual, difficulty concentrating and losing interest in everyday activities.
Psychologist and wellbeing expert Suzy Reading explains why reduced daylight may play a role in SAD and shares her advice for looking after our emotional wellbeing as winter approaches.
“SAD is different from simply disliking winter or feeling a little less energetic when it’s dark outside. While the exact cause isn’t fully understood, reduced exposure to daylight is thought to play an important role.
Natural light helps regulate our internal body clock, which influences when we feel awake or sleepy. As daylight hours shorten, this can affect our sleep patterns and the processes involved in regulating our mood.
While SAD may require professional support, there are simple things we can all do to look after our emotional wellbeing. Putting a few supportive habits in place now, rather than waiting until the depths of winter, can make them easier to maintain when our energy or motivation dips.”
Make the most of natural daylight
Try getting outside for a morning walk, taking your coffee outdoors or stepping away from your desk at lunchtime. Even on a grey winter's day, being outdoors generally gives us much greater exposure to natural light than staying inside.
Retreat, but don't isolate yourself
It's completely natural to want to retreat a little during winter, but we need to be careful that this doesn't become isolation. Connection doesn't have to mean a packed social calendar. A daytime walk with a friend, a phone call or regular class can all be manageable ways of staying connected, even when your energy or motivation is low.
Hibernate, but don't stagnate
It's natural for our energy levels to feel different during winter, but keeping our bodies moving can support both our physical and emotional wellbeing. Getting outdoors for a walk is ideal when you can, but movement doesn't need to mean an intense workout. Gentle stretching or even some simple movement on the floor still counts.
Give yourself something to look forward to
We often lose some of the spontaneous pleasures of summer when the weather changes, so think about how you can create those moments instead. Whether it's a weekly class, a favourite hobby, trying somewhere new or planning a cosy evening with a friend, having something in the diary can give you a welcome boost.
Keep a consistent sleep routine
When it's dark in the mornings and evenings, it can be tempting to stay in bed longer or let your usual routine slip. Try to keep regular bedtimes and waking times, and create a calming evening routine that helps you wind down. Consistency can help support your body's natural sleep-wake cycle.
Build a toolkit for the more difficult days
Think about the small things that help you feel calmer and more supported, whether that's breathing exercises, mindfulness, journalling or comforting sensory practices. Some people may also find herbal options helpful. Pharmaceutical-quality lavender oil, found in Kalms Lavender, has been studied for its effects on anxiety and low mood, with research showing improvements in a number of depressive symptoms.
Suzy concludes: "The aim isn't to overhaul your routine for winter, but to find manageable ways to support yourself when you need it most. And remember, SAD is a form of depression, not simply feeling a little low because it's cold outside. If changes in your mood are persistent or affecting your everyday life, speak to your GP about the support and treatment options available."
Suzy Reading is a Chartered Psychologist, yoga teacher and author with three decades of experience in the health and wellbeing industry. She combines psychology, coaching and somatic techniques to help individuals build healthy habits and navigate stress, loss and change. Her latest book, How to Be Selfish, was published November 2025.
For further information, visit suzyreading.co.uk. For more practical tools and resources, follow Suzy on Instagram @suzyreading.