Overcoming mood swings in winter: taking care of yourself when the days get shorter

The colder months can be beautiful—soft light, cozy moments, simple pleasures… but for many of us, the reduced sunlight, shorter days, and cold weather can also lead to fluctuations in mood, energy, and morale. This is sometimes referred to as the “winter blues” or seasonal affective disorder, a phenomenon where mood is influenced by the seasons.

Why does winter affect our mood?

As the days get shorter, our exposure to natural light decreases. This can disrupt our circadian rhythm — our body's internal clock — as well as the production of serotonin and melatonin, two hormones essential for mood and sleep.

In some people, especially those sensitive to environmental changes or living in regions with long, dark winters, this can manifest as:

• increased fatigue
  
  
• mood swings
  
  
• a decrease in motivation
  
  
• an intense need to stay indoors
  
  
• a craving for comfort food
  
  

These sensations are normal, but there are gentle and intentional ways to deal with them.

1. Seek natural light (when possible)

Spending time outdoors, even when the sky is overcast, can help regulate your biological clock and improve your mood. A daily walk, even a short one, can make a big difference.

If you have difficulty going outside or if the days are very dark, consider placing your workspace or relaxation area near a window with good exposure to daylight.

2. Adopt daily wellness rituals

Practicing mindfulness, a few minutes of deep breathing, or a short meditation in the morning can help calm the mind and reduce stress.

Incorporating small, gentle rituals into your day — such as a cup of hot tea, a moment with an inspiring book, or a few stretches — helps create positive anchors in a slower season.

3. Move your body

Physical activity releases endorphins, our natural feel-good hormones. Whether it's dancing in your living room, a yoga session, a stroll around the block, or a walk with a friend, moving your body can boost your mood even in cold weather.

4. Nourish your body intentionally

A balanced diet—rich in vegetables, omega-3 fatty acids (fish, nuts), fiber, and vitamins—can help stabilize energy levels and support mood. Avoid excessive consumption of refined sugars, which cause energy spikes and crashes.

5. Stay connected to others

Winter sometimes invites us to retreat, but solitude can amplify mood swings. Planning simple moments with loved ones — whether it's coffee, video calls, or walks — nourishes the heart and mind.

6. Welcome the season with gentleness and patience

The body and mind may need more rest, warmth, and gentleness at this time of year. Give yourself permission to slow down without guilt. A warm bath, a comforting self-care routine, or simply a moment snuggled under a blanket can help cultivate a sense of inner security.

A word for new mothers (and those who are expecting)

Because you are already experiencing a period of profound transformation — between joy, fatigue, expectations and bodily changes — it is even more important to listen to your need for rest, light, gentleness and connection.

Mood swings in winter can be an opportunity to:

• Cultivate kindness towards yourself
• Create authentic routines that nourish your heart
• Surrounding you with warmth — both emotional and physical

You are not alone in these feelings, and every little act of care counts. 💚