Let’s face it: winter can be tough. Short days, long nights and cold weather can put a damper on our mood and make it hard to keep our mental health in check. Whether you're a student balancing coursework, a teacher managing a classroom, or just trying to survive the season with a smile, winter often feels like a challenge. The good news? By understanding how your brain works and why winter affects us, you can build a personal toolkit to stay mentally resilient throughout the colder months.
Why Does Winter Get Us Down? (Hint: It's Not Just the Cold)
So, what is it about winter that makes so many of us feel “meh”? One big player is sunlight. Your brain’s production of serotonin (the "feel-good" neurotransmitter) is closely tied to how much sunlight you're exposed to. With less daylight in winter, your serotonin levels can take a hit, leading to lower mood and even symptoms of Seasonal Affective Disorder (SAD), a type of depression triggered by seasonal changes. On top of that, your brain produces more melatonin (the hormone that regulates sleep) when it’s darker, which can leave you feeling sluggish and tired.
Then there’s the fact that colder weather often means less time outside, less exercise, and more time stuck inside scrolling through social media. Your brain craves movement, social interaction, and novelty, all of which help balance mood and reduce stress.
So, how do we hack our way through these mental health challenges? Let’s talk about your winter mental health toolkit: a collection of strategies to keep your brain firing on all cylinders even when the days get shorter.
Maximise Your Exposure to Light
The more sunlight your brain gets, the more serotonin it produces. This boosts your mood, makes you feel more awake, and can even improve focus.
If possible, spend some time outside during daylight hours. Even 20–30 minutes can make a difference. But if it's hard to catch natural sunlight, consider investing in a light therapy lamp. These lamps mimic natural sunlight and help regulate your body’s internal clock (aka your circadian rhythm), giving your brain the cues it needs to stay alert and positive.
Get Moving (Even When You Don’t Feel Like It)
Exercise increases levels of dopamine, another feel-good neurotransmitter, as well as endorphins, which reduce pain and trigger positive feelings. Movement also helps regulate the brain’s stress systems by reducing levels of cortisol (the stress hormone).
Find ways that you’ll actually enjoy to add movement into your day. Whether it’s walking, dancing, yoga, or jumping jacks, the goal is to get your heart rate up and blood flowing. Try starting your morning with 5–10 minutes of stretching or dancing to your favourite song to get those dopamine levels up.
Prioritise Sleep (It’s More Important Than You Think)
During sleep, your brain consolidates memories, repairs itself, and regulates hormones like melatonin and cortisol. Poor sleep leads to higher levels of cortisol, which can cause anxiety and low mood, while also messing with your ability to focus and make decisions.
Build a solid sleep routine. Set a consistent bedtime and wake-up time, even on weekends. Limit your screen time at least an hour before bed (blue light can trick your brain into thinking it’s daytime), and make your bedroom a calm, cosy place that encourages sleep. If you find it hard to fall asleep, try a simple mindfulness or breathing exercise to wind down.
Stay Social (Yes, Even When You Don’t Want To)
Human brains are wired for social interaction. Socializing stimulates the release of oxytocin, sometimes called the “love hormone,” which reduces stress and increases feelings of connection and trust. Isolation can ramp up the brain’s stress response, making it easier to feel anxious or low.
Make time for meaningful connections. It doesn’t have to be face-to-face – video calls or even texting a friend can give your brain the social stimulation it craves. Find little ways to connect with people throughout your day, even if it’s just saying hi to someone in class or leaving a funny comment on a friend’s Instagram.
Practice Mindfulness or Meditation
Mindfulness practices help regulate the brain’s prefrontal cortex (the part responsible for decision-making, emotional regulation and focus) while reducing activity in the amygdala (the brain’s fear centre). This means less anxiety, better mood and increased focus.
Start small. Even five minutes of mindfulness practice can help. Apps like Headspace or Calm are great for beginners. You can also try simple breathing exercises: breathe in for 4 counts, hold for 4, and exhale for 4. This activates the parasympathetic nervous system, helping you relax.
Be Kind to Yourself
Practicing self-compassion activates the brain’s reward system, increasing positive emotions and reducing stress. Being kind to yourself – especially when you feel low – helps balance the brain’s self-criticism circuits, which can spiral during hard times.
Pay attention to your self-talk. If you catch yourself being overly critical, try flipping the script. Treat yourself as you would a close friend. Winter can be hard, and it’s okay to not feel 100% all the time. Celebrate the small wins, and remember that taking care of your mental health is a journey, not a race.
Winter doesn’t have to be a season of struggle for your mental health. By using these neuroscience-backed strategies to build your own mental health toolkit, you can stay resilient, balanced, and even joyful through the colder months. Your brain is a powerful ally – it just needs the right support to thrive.
Remember: you've got this. Keep your toolkit close, and take things one frosty day at a time!
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