Winter and Mental Health: Strategies to Stay Well Through the Colder Months
By Brent Munro, Clinical Psychologist
As the days grow shorter and the weather cools, many people notice a shift in their mood, energy, and motivation. While some experience Seasonal Affective Disorder (SAD)—a form of depression that typically occurs during winter—even those without a formal diagnosis can feel more tired, flat, or withdrawn during this time of year. Reduced sunlight, changes in routine, and increased time indoors can all impact our emotional wellbeing.
The good news is that there are practical, evidence-based ways to reduce the mental health impact of winter. As a Clinical Psychologist, I often encourage the following strategies:
5 Strategies to Support Mental Health in Winter
Get natural light daily
Even on cloudy days, natural light can boost mood. Aim to spend time outside in the morning, or sit near a window when possible.Stay physically active
Movement helps regulate mood and energy. Try a short daily walk, yoga at home, or any activity that feels manageable and consistent.Stick to a routine
Winter can disrupt sleep and motivation. Keeping regular wake times, meal patterns, and bedtimes supports emotional stability.Connect socially
It’s tempting to withdraw in colder months, but social contact protects against low mood. Make time for regular check-ins with friends, even if it’s brief or online.Consider light therapy or speak to a professional
For those with more significant symptoms, light therapy and psychological support (like CBT) can be highly effective. Don’t hesitate to seek help if you're struggling.
A gentle reminder: it's completely normal to feel a little “off” in winter. With awareness and small, consistent actions, it’s possible to feel more grounded and emotionally well—no matter the season.
Brent Munro, Clinical Psychologist
📍 Axis Psychology – 44 St Georges Terrace, Perth
📞 (08) 9520 6129
📧 info@axispsych.com.au
You don’t have to go through it alone—support is here when you need it.
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