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It’s often not just about winter; many people who are sensitive to darker days, less sunshine and daylight, and colder days already feel a difference in October and November. As the winter solstice approaches, we have our shortest day of the year, when at around 4 pm we see the night approaching. I specifically noted this last January and February, that we only had a handful of days of sunshine, and the rest was about clouds, gloom with rain or without. No wonder why people feel low, miserable, and feel that summer will never return. It eventually will, but we still need to survive until spring welcomes us again.

Winter blues and SAD

SAD - Seasonal Affective Disorder “is a type of depression that comes and goes in a seasonal pattern,” according to the NHS. It is also called ‘winter depression’. Many people experience it during the shorter and colder winter months, but its severity can differ. Several people feel a bit lower and more lethargic, but can function well. I have met people who didn’t feel any difference whatsoever, but more people feel it to some degree. For people who live with SAD, it can feel really a struggle and challenging, especially the January and February times. Symptoms can include—not limited to—persistent low mood, need for more sleep, lethargic mood, irritability, and brain fog.

The reality and explanation of SAD

Although the days technically begin to lengthen after the winter solstice, the progress is often painfully slow. For many, winter becomes a cycle of 'perpetual night,' where we wake in the dark and finish our responsibilities long after the sun has vanished. This lack of daylight does more than dampen our spirits; it disrupts our internal chemistry by knocking melatonin and serotonin out of balance. This shift throws our circadian rhythm—the body’s internal clock—off course, resulting in the fatigue and low mood characteristic of SAD.

Movement: The vital start

For me, personally, movement was vital against SAD. I started more regular exercise in January and I consistently did it at least 4-5 times a week. It is, of course, dependent on our timetable, availability, capacity and so many other factors, but physical movement is essential here. It is important all the time during the year, but especially during winter. This can include a sport, physical exercise, walking, running, yoga, whatever works for you.
Ideally, 20-30 minutes a day, but again, this needs to be personalised for you. A gentle exercise is also highly beneficial, namely, yoga or stretches. You don’t have to pay for memberships and personal trainers if you don’t want to (or don’t have the money for it); exercise can be done at home whether you have equipment or complete a 15-minute stretch video online. There is an existing wealth of literature explaining why physical movement is helpful both physically and mentally, mentioning different hormone production while we’re engaging with movement. If you don’t practice anything, think about what is possible and how you can do it. Don’t immediately jump into 4-5 times a week, you can start with something smaller, have a small and personalised goal; the main thing is the start and intention.

Getting outside: embrace the elements

Try to go out and about as often as you can. Look around your location and see what’s available. A brief walk in a local park, running outside if that’s appropriate, spending time at the beach watching the waves, wandering in a wood/forest, being in your garden. It’s often the case that we don’t feel very motivated when it’s cold, windy or even rainy. We can, of course, try the days when it’s sunny and less rainy or windy, but that’s not always the case and we don’t control the weather.
Plan some time outside, even if it’s brief. Dress accordingly, have waterproof stuff, and go out. If you are normally not someone who visits lakes, forests, walking paths, and so on like myself, you can still go out and be in nature. Fresh air will be beneficial regardless of having sunshine or not.

Build a routine

If you struggle with SAD and winter blues more, have a stable routine that works. It doesn’t have to be overly complicated, rigid, or planned for 24/7. Planning the mornings can be the most important thing as this is the time many people struggle with, but evenings, especially after work time, also feel vital. It can include meal times as well as exercise, work, and anything that feels relevant.
As motivation and interest in things we normally like are often significantly reduced, we can feel that we don’t want to do something even if we know we will feel better afterwards. It’s important to do the activity, as motivation often comes during the activity and not before. We need that little push from ourselves and to take that step.

Mastering the basics: sleep, nutrition, and hydration

Basic needs and physical self-care include our nutrition, fluid intake, movement, and sleep. If our basic needs are not met, we cannot really do much more as these basics affect everything else; our quality of life, how we feel, our brain, relationships, etc.
Think about your nutrition and fluid intake; make sure you drink enough water each day even if you’re not a thirsty type like myself. Ensure you eat enough and have meals during the day. Everything we eat and drink affects our well-being. For example, drinking several coffees a day often causes anxiety and we feel too hyper even when it's no longer needed. Caffeine and alcohol influence how we sleep and the quality of it. Sleep is probably the most important physical need. Consider your sleep hygiene, what you do before sleep, and if you need any changes. Do your research on the topic if that’s needed. In some cases you might need to speak with a professional, like a GP.

Professional help

This can include help from your GP in different contexts. It might include a blood test to check if everything is okay as you feel tired all the time. It might mean you need to take certain vitamins or a multivitamin or make some changes in your lifestyle. A GP can be helpful if you need a referral to a specialist, or need help with sleep or mood, or you might consider an antidepressant in some cases. Professional help also involves seeking talking therapy, seeing a counsellor or psychotherapist, whether privately or through the NHS.
The main thing is to get your control back and do something for your well-being—something that feels important and relevant. Longer days and sun will come along the way.

Reference:
NHS (2025), Seasonal Affective Disorder (SAD), available at: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/ Accessed: December 2025

After the bright festivities of December, many find January feels exceptionally long. With its dark days, lack of sunshine, and cold temperatures, we often label this month as "miserable" or "unwanted." For those sensitive to Seasonal Affective Disorder (SAD) or the winter season in general, January can be a particular struggle. But how can we shift our perspective?

Wintering - The art of slowing down

Look at what happens in nature during the winter months: everything slows down. Leaves have fallen, trees are bare, and the world feels quiet and motionless. There is no rush. Winter possesses a unique stillness that holds its own beauty.

In modern life, we are conditioned to always be "on"—engaged, rushed, and tethered to an endless to-do list. However, many of us lack the same energy levels in winter as we do in summer. This is a natural signal that we need to slow down. There is nothing wrong with needing more sleep or more solitude. This season can be about finding inner peace rather than trying to "fill" the quiet. Instead of the pressure of "New Year, New Me," we can give ourselves permission to step back

Identifying the changes you need

Instead of rushing to meet unrealistic resolutions, ask yourself: What do I actually need? Start with the basics: Are your physical needs being met? Consider your sleep hygiene, hydration, exercise, and nutrition. If these are lacking, what small steps could you take? Beyond the physical, consider your social needs, self-development, or work. If you recognize a need for change, remember that it doesn't have to happen overnight. Change is a gradual process; the first step is simply defining what you need and why.

Sensory support for the brain

Engaging your senses can significantly improve your mood. Physical warmth is scientifically linked to wellbeing. You might explore temperature play through saunas, alternating hot and cold water in the shower, or even sea swimming (for the brave!). At home, a weighted blanket can provide a similar sense of grounded comfort.

Beyond temperature, consider auditory and visual aids. While upbeat music is great, you might also try a sound bath or nature sounds like rain, rivers, or birds. If you can, get outside to hear the birds or the rhythmic sound of waves and pebbles on the shore. Visually, while natural light is best, "atmosphere" lighting or a dedicated SAD lamp can help regulate your brain's clock during the darkest weeks.

A month for self-care

Self-care is vital year-round, but as we slow down, we have more space to turn inward. Try to let go of the guilt of not being "100% productive." Whether you have twenty minutes or an entire weekend, use that time to reconnect with yourself. This could be a hot bath, yoga, cooking a nourishing meal, or a brief walk. It isn’t about doing more; it’s about doing what restores you.

Personal Note: I find that winter is the perfect season to rediscover the joy of reading. If you’d like to explore these themes further, I highly recommend the book Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May.

When December approaches, many people think about Christmas, of course. In recent years, we can see Christmas decorations and food in shops, supermarkets, and online as early as September. Even if you don’t like it or don’t celebrate Christmas, it’s everywhere; people talk about it at work or outside of it, it’s on the TV including films, series or adverts, you find adverts online, and so on. Even for people who like it, it can feel stressful and anxiety-provoking.


Managing Gift Pressure and Budgets Probably the number one anxiety and stress-provoking activity is buying presents for family members, friends, colleagues, or participating in Secret Santa. Many people feel pressurised to buy expensive gifts for each other, and when having children around, feel the need to buy as many as possible. Buying gifts can be a way to express our love, there is no doubt. However, it’s not the only way and doesn’t mean that we have to spend a fortune on these things.

This is also important if we—and this is probably true for the majority of us—work with a budget and don’t have an unlimited amount of money. Put it simply, we can make a list of people we need to buy gifts for, we need to know our budget, and plan accordingly. In recent years, several people/families have started to have a tight budget on gifts and having a threshold limit. This can be something small and representative such as £10, or anything that you all agree with.


Mindful Consumption: Shopping with Intent Shopping can include the food shop, getting ready and prepared for parties, family gatherings, and home, and of course, we want to feel like well-prepared hosts. Shopping can also be something we do in the heat of the moment, as the majority of shops and supermarkets have Christmas departments or related items.

If you want to spend money, you can easily do this. It’s important to consider whether you really need that extra cake, bottle of expensive alcohol, or decoration for the living room you don’t even have the room for.


Navigating Family Gatherings and dynamics For plenty of people, seeing family or certain family members can cause stress and anxiety. Families are complicated and complex. Sometimes we only see certain people once or twice a year, and this normally includes Christmas.

If things feel heavy and we are not so much looking forward to the event, we can try to have a preparation plan before we attend the big family dinner. This can include considering our needs before we go, having an escape plan, considering our boundaries, how to communicate these, and what the consequences are if someone crosses them. For example, we might attend the event, but only stay for 3 hours, and we state this beforehand. With this, we have stayed, engaged, spent time together, not too much to become overwhelmed, and we know how to leave and why. This would represent our boundaries too.


Establishing and Defending Your Boundaries Everybody has an opinion (or two), people comment and often judge. However, we don’t have to accept everything from everybody. An aunty comments on our weight every single time we meet. Nan says eat more, or try this or that food, and it’s difficult to say no. Family members and friends drink alcohol, but we don’t really want to but feel obligated to do so.

Boundary setting is also about believing it’s okay to say no or express our views/thoughts/feelings in a civil and polite way. It’s not the end of the world; people will still love us and can accept us. If not, that can be another topic and conversation, considering what it really means when someone cannot accept something that is important for us or to our well-being. So try to practice that; if you’re full and no longer hungry, say no thank you, say if you don’t want to drink (more), ask your aunty not to bring up the weight topic because it makes you feel uneasy, and so on.


The Magic of 'Good Enough': Ditching Perfection Many people have an image of the perfect Christmas. It can come from childhood, when ideally we still had the magic and we can remember things as shiny, perfect, and nostalgic. In reality, nothing is perfect, and more importantly, it doesn't have to be. Aim for 'good enough,' not perfection.

It’s more important how we want to spend our time. This could mean spending time with loved ones and doing activities together, or being alone, volunteering in a community, or in that case, if you don’t celebrate it, it’s absolutely fine too. We can ask for help when it comes to household chores or shopping. Others are not mindreaders, so don’t assume people know what’s happening and what we need. Say it, tell them, ask them.

More often than not, I hear people saying how busy they are throughout December. This often includes the bank holidays as well. This busyness is sometimes nice and pleasant, if you enjoy social gatherings, parties, and the buzz. Other times, it puts extra pressure on us—pressure to attend events, accept invitations, engage with family and friends, and spend more money.

This pressure and stress can be huge, causing extra anxiety and worry, stemming from others and ourselves. This is often compounded by financial worries—whether it’s the pressure to spend more on gifts, the cost of socialising, or dealing with the existing cost-of-living crisis and unexpected expenses. Even though you normally look after yourself and your needs, perhaps self-care is more limited in December, and you can quickly run out of time and energy.

If this sounds like you, please know that your feelings are valid and you are not alone. For this reason, Christmas can feel too much even before it arrives. For many people, the bank holiday periods include nothing but extra duties and chores, even though they might have some time off from work. Activities include family visits, cooking, baking, and cleaning, as well as travelling either within or outside of the UK. Therefore, self-care is more important than ever.

Here are a few ways we can proactively protect our well-being this month.


Include Yourself in Your Diary/Calendar - Prioritzed self-care

Whether you use an app, your phone, or a traditional paper-based to-do list, make sure you put yourself into the list. We are the most important assets in our lives; if we can’t function well, nothing in our lives will function well either.

Block time for basic things such as lunch, a nice long bath, watching a film or series you like or wanted to see, exercise, or going for a walk. Anything that feels relevant for you as self-care and can help you to recharge your batteries.


Have Your Own Christmas Present

Think of yourself! It doesn’t have to be huge or expensive. It can be an 'experience', like having a cup of coffee and cake at a local café, a massage that would relax you or something physical like a book you wanted for a long time or a new candle. Something that would make you more content—a present from yourself to yourself.


Protect Your Time and Energy

Boundaries and saying no are more important than ever. We cannot do everything all the time or please everyone. Sometimes we need to say no to people, things, work, or ourselves. You cannot pour from an empty cup.

If needed, prepare your days, weeks, or weekends. A rough plan is enough to see what you can physically—and mentally—do, and what feels too much. Sometimes we cannot avoid doing the 'thing' we dread (or ‘have to’), but in that case, make sure you have some dedicated time for yourself and rest afterwards or between.


Create calm & be present This can feel like a challenge. On a to-do list, other people and things like work can be in first, second, or even third place. But what about you? When running out of energy, or being too stressed, it feels more difficult to be present or calm, as we might constantly plan what’s next. This means we are living in the future, planning something that will happen and not fully living in the moment. This can be a loss for us; we end up not enjoying family time or being with a friend, not focusing on the film or book, but instead rushing everything and everywhere. Find your moments in activities you normally enjoy and can do. Focus on what you can control instead of what you can’t. Be present with your friends, partner, pet, or kids, and truly focus on the chat or activity. Have some quiet moments or simply allow yourself to be yourself when you do what you need or want.


A Note for Introverts This season can be particularly challenging for introverted people. There are expectations to attend parties and meetings, whether it’s a Christmas-do or a family gathering. There is noise, light, and a constant buzz, and it can be too much at times.

I see many people fully booked with social gatherings throughout December. I see people feeling this is too much, running on low energy, not having enough sleep, or drinking too much alcohol. If you are an introvert like myself, you need more energy on your own with your own thoughts and activities, enjoying some quiet moments.

Even if it means saying no to some things, prioritising this time for yourself can be incredibly important and beneficial. This time with yourself can mean a short period of time; we don't need to think of several hours!


Remember: Self-care is not selfish; it is preventative care. By looking after yourself first, you ensure you have the emotional capacity to truly enjoy and engage with the things and people that matter most this festive season.