Winter Wellbeing: Navigating the Seasonal Struggles

As the days grow shorter and temperatures drop, many people notice changes in their energy, mood, and overall wellbeing. While winter in Australia doesn’t bring snow, it can still usher in a range of psychological challenges. At NLC Psychology, we often see an increase in clients seeking support for low mood, anxiety, fatigue, and a general sense of feeling “off” during the colder months.

If you’re struggling this winter, know that you’re not alone - and there are effective ways to manage the seasonal challenges.

1. Seasonal Affective Disorder 

Seasonal Affective Disorder (SAD) is a form of depression that typically occurs during the autumn and winter months when daylight hours are reduced. People with SAD may experience persistent low mood, fatigue, changes in sleep and appetite, and reduced motivation.

What can help:

• Regular exposure to natural light - try to get outside in the morning whenever possible. Even on a cloudy day we benefit from natural sunlight more than artificial light sources.

• Physical activity, even light movement like walking, can boost mood and energy.

• Psychological therapies such as Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are both evidence-based approaches that can help with managing unhelpful thoughts and reconnecting with meaningful activities.

  
  

2. Social Withdrawal and Loneliness

Shorter days and cooler weather can lead to less social interaction and increased feelings of isolation, particularly for those living alone or working from home.

What can help:

• Schedule regular catch-ups with friends or family, even if brief.

• Explore local community groups or interest-based activities to stay socially connected.

• Notice urges to withdraw and gently challenge them - connection, even in small doses can result in more positive mental health.

  
  

  

  
  

3. Sleep and Energy Changes

Disruptions to our natural body clock are common in winter. Some people find it harder to wake up, feel groggier during the day, or crave more sleep than usual.

What can help:

• Maintain a regular sleep routine, aiming for consistency in wake-up and bedtime.

• Increase natural light exposure during the day, especially in the morning.

• Use dim light in the evenings to support natural melatonin production.

  
  

4. Motivation and Productivity Dips

A drop in motivation is common during the colder months. Everyday tasks may feel harder, and productivity can take a hit.

What can help:

• Break tasks into smaller steps and celebrate small wins.

• Use tools from ACT to help you take values-based action, even when motivation is low.

• Incorporate movement into your day to increase energy and mental clarity.

  
  

  

  
  

When to Seek Support

Winter wellbeing struggles are common, but they don’t have to be endured in silence. If you find that your mood, motivation, or energy levels are affecting your work, relationships, or sense of self, it may be time to speak with a professional.

At NLC Psychology, our experienced clinicians are trained in both CBT and ACT, and can help you develop practical tools to navigate the season with greater ease and resilience.

📞 Contact us on 08 8373 5655 to learn more about our practitioners and services and how they can help you!