Winter Wellbeing: Working With Your Natural Rhythm

The arrival of a new year can bring excitement and a sense of a fresh start. But for many people, it also brings low mood, tiredness, and a noticeable dip in motivation.

There are lots of reasons why this time of year can feel heavy. The comedown from Christmas can play a part (even when Christmas itself has been difficult), alongside the return to work, shorter days, and the impact of winter weather. Taken together, it’s not surprising that many people feel a bit flat.

You may also have heard of “Blue Monday”, which this year falls on 19 January and is often described as the most depressing day of the year, supposedly backed by this complicated formula:

Key

W = Weather

D = Debt (amount accumulated)

d = Monthly salary

T = Time since Christmas

Q = Time since failed New Year's resolution

M = Low motivational levels

NA = Need to take action 

However, this did not come from careful scientific research but instead was a PR stunt created to sell holidays!

When Winter Feels Harder

There’s no doubt that winter can affect mood, sleep, and motivation.  For some people, the winter months can trigger Seasonal Affective Disorder (SAD), which is a type of depression. Symptoms can include low mood and energy, loss of interest in things that usually bring enjoyment, withdrawing from others, difficulty concentrating, changes in sleep, irritability, and craving carbohydrates. It’s important to note that no two people experience SAD in the same way, and most people won’t experience all of these symptoms.

There isn’t one single agreed cause of SAD, but a number of factors are thought to contribute. These include lower levels of vitamin D due to reduced sunlight, changes in melatonin (which affects sleep), and disruption to our circadian rhythm – the body’s natural internal clock.

Making the most of natural light where possible can help. Getting outdoors during daylight hours (even briefly),  leaving curtains open, or using a light box are all options some people find beneficial (see here for a guide to SAD lamps).

Embracing Winter’s Rhythm

Winter wellbeing is about listening to yourself and adapting, not doing more. Give yourself time to adjust. Accept that it may be normal to feel lower in mood at this time of year and try to take some of the pressure off. Allow yourself to rest if you need it.

Recognise your body's natural rhythms and how it is responding to the time of year. We are not designed to have the same activity levels all year round so listen to what it's telling you; adjust expectations, simplify routines, or let go of the idea that January has to be about doing more.

Some practical ways to support winter wellbeing include:

• Rest and recovery

  It sounds obvious, but if you’re feeling more tired than usual, you might need a bit more sleep! Winter is a season where much of the natural world slows down and conserves energy. While we don’t hibernate, our bodies are still influenced by shorter days and less light. Needing more rest at this time of year is often a natural response, not something to fight against. Allowing yourself to slow down a little can actually help you feel more balanced.

  
  

• Nourish Your Body: Warm, comforting food often feels more appealing at this time of year. This isn’t about eating “perfectly”, but about nourishment; choosing foods and drinks that feel comforting and sustaining, such as soups, stews and herbal teas.

• Stay connected:

  When mood dips, it can be tempting to withdraw. While that can feel protective in the short term, staying connected tends to help in the long run. Humans are inherently social creatures and so we naturally require interaction and connection with others. This doesn’t have to mean big social plans, but could simply be a phone call, a message, or a short catch-up.

• Manage energy rather than just effort

  Notice how your energy fluctuates throughout the day. Some tasks might need more focus or mental effort, while others can be done when you’re running lower on energy. Matching what you do to how you feel can make things feel more manageable and less draining.

  
  

• Have something to look forward to: The thought of going back to the monotony of everyday life can feel depressing, so a good way to counter this is to plan something to look forward to, whether this is to run a 5K, go on holiday, learn a new skill or take up a new hobby.

  
  

Reflecting Without Pressure

The new year can be a time to reflect but not in a “New Year New You” kind of way or by making resolutions that are soon broken. Instead, it can be a time to take stock of life and think about what you want. We can’t control what 2026 will bring, but you can think about how you would like it to be.

Before making any plans think about what you have achieved so far - so often we can be blinded by what we haven't done that we can forget or undervalue what we actually have done. So rather than berating yourself that you didn't landscape the garden last year, praise yourself that you did paint the bathroom ceiling. Also take into account any partial achievements you may have made - so you may not have written that novel that you always planned but you finally got round to the first chapter!

Occasionally, the “January Blues” may be more than just a passing phase and may highlight something deeper, whether at home or work. People often postpone change until after Christmas, so it’s understandable that questions or doubts surface now. Allow yourself time before making any big decisions, but do consider whether there are areas of your life that could be improved e.g. is it time to look for a new job?

 A Gentler Start to the Year

January doesn’t need to be about fixing yourself or pushing through – it can become a month to notice how you’re feeling, respond with care, and allow yourself to move at a pace that works for you. By tuning in to your natural rhythms, staying connected, and giving yourself permission to rest and nourish yourself, you can start the year in a way that feels sustainable and kind.

If you’d like some support with finding a rhythm that works for you this winter, or just want space to talk through how you’re feeling, please do get in touch to find out how I can help.

📞 07543 408551

📧 susan@sccounselling.co.uk

💻 www.sccounselling.co.uk