5 Therapist-Approved Tips for Coping with the Dark Winter Months

Dec 29

Daylight savings has come and gone, and we’re now in the thick of some of the shortest, darkest days of the year. For many folks, that means lower energy, irritability, depressive symptoms, and an overall sense of wanting to crawl under a cozy blanket and stay there until spring arrives.

There’s no doubt that this time of year can impact mood and energy levels, and at the same time, there are ways to cope with this to make it more bearable.

Here are my top strategies for getting through the winter months:

Buy more lamps to increase light.
There are lights specifically designed for seasonal affective disorder, which can be helpful for some people, but they’re more expensive and tend to be hit or miss as to whether they work for people. Instead, you can more easily and inexpensively purchase additional regular lamps. Having just one additional light source in each frequently used room in your house can go a long way toward helping with the increase in darkness.
Another option - buy string lights or fairy lights and hang them around the house. They’ll not only help with increasing light but will also add to your holiday decor for this time of year.
Adjust your schedule to support your mood and energy levels.
I often find that a lot of folks try to keep the same routines and schedules that they had during the summer months. And yet going to the gym at 6:00am is a lot easier if it’s light outside and reasonably warm, compared to trying to do this in the cold and dark. I know that work and family schedules can make it difficult to make major changes, but give yourself flexibility and space to get creative and brainstorm ways to make your routines work for you rather than against you during the winter months.
For example, if going to the gym feels impossible, switch to online workouts. Or if you were regularly doing walks in the evenings, take them during your lunch break instead when the sun is up and it’s likely to be warmer. Or if you were biking to work, give yourself permission to drive during the shortest days of the year. Small changes can make a big difference.
Engage the senses to increase comfort.
The winter months can be uncomfortable, which makes it all the more important to increase comfort in the ways that you’re able to. The easiest way to do that is to focus on your five senses and find small things that will be cozy and comforting. Here are some examples within each of the five senses:
- Taste
  Try out different teas and other warm drinks.
  Make comforting, easy dinner meals, like soups and stews.
  Allow yourself to indulge in comfort foods in moderation, particularly around the holidays.
- Sound
  Find music that relaxes and calms you.
  Indulge in holiday music.
  Use white noise to block out unwanted noise.
  Play nature or fire-crackling sounds.
- Touch
  Curl up with a cozy blanket.
  Wear clothing that truly feels comfortable.
- Sight
  Make sure that your home is a place that’s aesthetically pleasing to you.
  Find inexpensive decor items that will add color and life to your space, like fake flowers or pictures frames.
- Smell
  Use scented candles in your home.
  Enjoy the smell of baked goods.
  Buy flowers and plants with fragrances that you like.
Find a balance between going out and staying in.
A lot of the classic advice on seasonal affective disorder is focused on staying active - getting outside during the daytime hours, staying connected with friends, and keeping busy. While those things are important, it can also make things worse if you’re forcing yourself to do the “healthy” thing in a rigid way. For example, if you’re making yourself go for a lunchtime walk every day, but you’re absolutely hating it, that can add to exhaustion and low mood.
Instead, focus on quality over quantity - find activities and ways of connecting with others that you genuinely look forward to and feel excited about. And the rest of the time, give yourself permission to do less if things are feeling hard.
Lean into the cyclical nature of the seasons.
Our bodies and brains aren’t actually designed to operate at the same level 365 days out of the year. We often feel pressure to maintain the same pace year-round because of cultural and work expectations, but if we look at what the seasons are actually designed for, winter is one of hibernation and rest.
We may not be able to completely detach from our responsibilities during the winter, but we can make small tweaks and adjustments. For example, instead of creating New Year’s resolutions, use January and February to think about what changes you might want to make for yourself in the spring and summer months, and give yourself permission to wait until then to implement them.

If you’re still struggling with getting through the winter months and need the professional help of a therapist, feel free to reach out. I’m happy to help.