It’s a feeling many of us can relate to as the evenings get darker and the days grow shorter.
For some people, autumn and winter bring subtle changes in mood, motivation, and energy. We may feel more tired, less sociable, irritable or find ourselves wanting to hibernate until spring arrives. For others, these changes can be more significant and may be linked to Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern and most commonly occurs during the autumn and winter months.
Symptoms can include persistent low mood, tiredness, changes in sleep or appetite, difficulty concentrating, reduced energy levels, and feeling disconnected from activities we would usually enjoy. While SAD affects people differently, there are small, practical steps that can help support your wellbeing and make the season easier to navigate.
Natural daylight plays an important role in regulating our body clock, sleep patterns, and mood. During winter, many of us leave for work in the dark and return home after sunset, which can limit our exposure to natural light.
Where possible, try to spend some time outdoors during the day, even if it’s just for a short walk, a coffee outside or a few minutes of fresh air during your lunch break. Daylight remains beneficial even on cloudy days. If getting outside is not possible, opening your curtains and sitting near a window can help you make the most of the available light.
When the mornings are darker and the weather is colder, it can be tempting to stay in bed longer or take extra naps. While rest is important, maintaining structure can provide stability when motivation is lacking.
Try to keep a relatively consistent sleep and wake-up time, even on weekends. Eating regular meals, social contact, and building enjoyable moments into your day can create a healthy routine. Creating a wind-down period in the evening and reducing screen time before bed can also improve your quality of sleep.
This does not mean every day needs to follow a strict schedule. Instead, think of a few habits that help you feel grounded.
Exercise remains one of the most effective ways to support both physical and mental wellbeing. Movement can boost mood, reduce stress, and improve energy levels.
The good news is that it doesn’t need to involve an intense gym session. A brisk walk, stretching, gardening, dancing to your favourite music, or trying a short exercise video at home can all be ways to introduce movement into your day. If you can combine movement with daylight and fresh air, even better.
Start small and choose activities you enjoy. The aim is to find something that feels achievable and supportive, rather than another expectation to meet.
Many people naturally become less social during the winter months. Dark evenings can make staying at home particularly appealing. However, maintaining connections can help reduce feelings of loneliness and remind you that support is available.
Connection doesn’t have to be big plans with lots of people. Sending a message or simple check-in, having a phone call, going for a walk with someone you trust, or enjoying a quiet evening together can help you feel more connected.
It can be frustrating when your energy, motivation or mood feels different from usual. It is important to remember that wellbeing is not about feeling positive all the time and being productive every day.
Allow yourself to rest, celebrate small achievements and make time for activities that bring comfort, whether that’s reading, baking, journalling, or watching a favourite film. Rest is an important part of looking after yourself, not something you need to earn.
Sometimes self-care alone isn’t enough, and that’s okay. If low mood, loss of motivation or feelings of hopelessness are persisting and starting to affect your day-to-day life, it’s important to reach out for support. Early intervention, whether that’s talking to a trusted friend, speaking with your GP, or a mental health professional, can help you understand what you’re experiencing and access appropriate support.
Winter can bring challenges, but you do not have to navigate them alone. Supporting your wellbeing is about recognising what you need, taking small, consistent steps and allowing yourself the same kindness you would offer someone else.
The darker days won’t last forever. Be patient with yourself, stay connected and seek support when you need it. Even on the days that feel a little harder, small moments of comfort and connection can remind us that brighter days lie ahead
Teladoc Health is the global leader in virtual healthcare, delivering innovative digital health solutions to over 100 million members worldwide. With over 20 years of experience, we are proud to work with leading organisations. Our range of telehealth services can be used modularly—like building blocks—to create integrated propositions, delivered digitally through our proprietary app.
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