It’s the time of year in Melbourne when the sun disappears before dinner, your body seems to crave more sleep and your motivation vanishes under your electric blanket.

For some of us, winter brings a noticeable shift in mood and energy levels. While some people welcome the slower pace of life, others find themselves feeling flat, disconnected or lethargic without quite knowing why.

Understanding the winter mood shift

You might have heard of seasonal affective disorder (SAD), a type of recurrent depression tied to changes in seasons. Globally, prevalence ranges from 1 to 10 per cent, with studies in Australia estimating about 1.4 per cent in lower-latitude regions and up to 9 per cent in Hobart, Tasmania. Many more people experience milder “winter blues” such as low energy or motivation as daylight shrinks. SAD episodes typically begin in autumn or winter and lift in spring or summer, often accompanied by low energy, hypersomnia, increased appetite and loss of interest.

Whether or not the label SAD feels relevant to you, winter can still affect how you feel and function day to day.

Why winter affects how we feel

There are a few key reasons this time of year can impact our mood and energy levels.

• Less sunlight can disrupt your circadian rhythm, the internal body clock that helps regulate sleep, energy and mood. It can also affect your body’s production of serotonin, a neurotransmitter that plays a role in emotional wellbeing 
• Vitamin D levels often drop in winter due to less sun exposure. Low vitamin D has been linked with symptoms of depression.
• Lifestyle changes happen for many of us in winter. We tend to move less, stay indoors more and catch up with people less often. All of this can of course affect how we feel over time.

What can help with changes in energy and mood in winter?

If you’re noticing a shift in how you feel during winter, here are some ideas that may be useful to try to:

  1. Seek out natural light
    Try to get outside during daylight hours, especially in the morning. Even ten minutes of natural light can help recalibrate your internal rhythms. If getting outside isn’t realistic, some people find light therapy helpful.

  2. Keep moving
    Movement doesn’t have to just mean formal exercise. Move your body in whatever way works for you. If you can, aim for some form of movement most days. Stretching, rugging up for a quick walk or even a few minutes dancing in the kitchen can be enough to clear the cobwebs in your mind and body.

  3. Connect in ways that work for you
    For some people, regular connection helps buffer against the effects of winter. For others, winter feels like a welcome chance to get cosy and turn inward for some rest and solitude. If winter leaves you feeling isolated though a small dose of connection might help to lift your mood. Something as simple as sending a message to a friend, doing a shared activity like a walk or a class or spending time in a public space like a café or local library can make all the difference to your mood. Sometimes being around others, even without much conversation, can also gently shift how you feel.

  4. Refresh your physical space
    If your home or workspace feels dark or cold, consider making some small changes to cosy things up. Move a chair closer to the window, turn on a soft lamp or some music that lifts your mood. Your environment can subtly affect the way you feel and playing around with different variables can be a really interesting way to get to know what helps your mood.

  5. Notice the “glimmers” in your day
    Winter can make everything feel a bit heavier or harder to shake off. Glimmers are those tiny, often overlooked moments that bring a flicker of steadiness or warmth. A patch of sun on the floor, a hot drink in icy cold hands or a cosy moment with someone you love. Noticing glimmers isn’t about forcing positivity (that’s annoying and unrealistic). It’s about gently tuning into the cues that remind your nervous system it’s safe to soften, even just for a few beats. These moments can be easy to miss, especially when we’re in a bit of a funk, but deliberately making an effort to recognise them can support our nervous system during the colder months (and at any time really). If this idea resonates, you might enjoy our blog on glimmers, which explores this concept in more depth.

  1. Consider adjusting your pace
    Some people find it helps their mood to adjust their pace in the cooler months. Others find themselves fighting their body’s cues to slow down. If winter leaves you feeling more drained than usual, it might help to gently shift your routine. This might look like saying no to the odd social plan, carving out quieter weekends or having early nights.

  2. Experiment with different types of self-care
    Winter might be the ideal time to build your self-care repertoire. You could try some simple mindfulness exercises here, some more extensive breathing exercises here or explore journalling using our free eBook here. We also explore some other practical ideas for self-care in this blog.

  3. Consider reaching out for support
    If your mood has been low for a couple of weeks or your usual ways of coping aren’t helping, it might be time to talk to someone. You can read more about some of the signs and symptoms of depression here or speak with your GP or book an appointment with a psychologist or social worker on our team here or by calling our Support Team on (03) 9376 1958.