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The wintertime is usually seen as a season for festivities and celebrations, filled with parties and socialising, as people celebrate the holidays and the end of another year.
However, as the days grow shorter and temperatures continually drop, many people often find themselves grappling with feelings of loneliness, anxiety or depression. The prospect of darker days can feel daunting and the change of season can have a direct effect on people’s wellbeing and mood.1
This article takes a deeper look into the unique mental health challenges that come with the season and how to navigate them.
Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD), sometimes referred to as ‘winter blues’, is a type of depression that occurs repeatedly at specific times of the year. Although some can experience it in summer, it typically occurs during autumn and winter when the days are shorter.2
It is common to be affected by the changing seasons. Different weather and temperatures can influence mood, energy, sleep, and comfort. It's important to notice if these feelings interfere with your daily life. If they happen at the same time each year, it could be a sign of SAD.
The symptoms of SAD can vary from person to person, depending on severity but some of the most common symptoms to look out for include:
A lack of energy
Difficulty concentrating
Not wanting to see people
Feeling sad, low, tearful, guilty or hopeless
Feeling anxious, angry and agitated
Being more prone to physical health problems, such as colds, infections or other illnesses
Sleeping too much, or difficulty waking up (common with SAD in winter)
Changes in your appetite, for example feeling hungrier or not wanting to eat
Suicidal feelings.
In the UK around 3 in every 100 people have significant SAD each year, and whilst the exact cause of SAD is unknown, it is thought that reduced exposure to sunlight may be the primary cause.
Doomscrolling
One thing that can exacerbate SAD is the constant exposure to negative information online, which can also be referred to as ‘doomscrolling’.
Doomscrolling describes when people mindlessly scroll through negative news articles, social media posts, or other content-sharing platforms.3 Research has shown that October and December are the months with the most social media traffic in the UK.4
The common signs include:
Experiencing increased feelings of anxiety or sadness after prolonged social media use
Difficulty sleeping due to nighttime scrolling
Compulsion to check negative news updates frequently
Over time, doomscrolling becomes a self-reinforcing cycle that is easy to fall into. The more news you look for, the more anxious you become. And the more anxious you feel, the more you search for information to feel in control. Limiting screen time at key points of the day such as just before bed, can go a long way to stop the doomscrolling cycle.
Parents should be particularly mindful of their children’s screen time during winter months. Excessive social media use can negatively impact concentration, sleep patterns, mental health and overall wellbeing. Setting healthy boundaries around device usage and screen time limits, encouraging children to be offline. Socialising in person and getting some fresh air can help boost children’s moods during the winter.
Financial Stress
While the holiday and winter period can bring great joy for some, they can also bring a great deal of additional financial pressures that can increase mental health challenges. Many may struggle with juggling higher utility bills due to increased heating needs, holiday spending on presents and social events, as well as regular monthly expenses, further intensifying any previous financial stress.
This stress can increase other mental health challenges such as anxiety and depression. It can lead to feelings of guilt or frustration at not being able to achieve the unrealistic expectations placed upon us during this season. Establishing healthy boundaries around spending, setting realistic expectations, and practicing self-compassion can help mitigate these pressures and maintain mental well-being during a challenging time.
Social Isolation
It’s normal to feel isolated during the winter months. As the weather gets colder, socialising can become increasingly difficult and less appealing. This is particularly true for older adults, those who live alone, or those with mobility issues who may find it much more taxing to get out during winter. And even during the festive season where there can be an abundance of events and opportunities to be social, what happens when the fun stops?
Isolation is a key factor for depression and can often lead people into negative habits such as doomscrolling, as people may try to substitute the sense of connection that social media can bring, for real-life human connection. An effort which often brings an increased sense of isolation and anxiety.
Building Connection and Combating Isolation
To address feelings of isolation, small but intentional efforts can make a big difference. Reaching out to loved ones through phone calls, video chats, or even letters can foster a sense of connection, especially when in-person meetups are difficult. Participating in community events or joining online groups focused on shared interests can also create meaningful connections. For those feeling overwhelmed, mindfulness practices or setting boundaries around social media use can help reduce anxiety and promote emotional balance. Engaging in volunteer opportunities, particularly during the festive season, can also provide a sense of purpose and connection while helping others.
Coping Strategies
To try and navigate the complex mental health challenges that accompany this season, consider implementing the following coping strategies:
Limit doomscrolling and social media use: Set specific times for checking news and social media, making sure to avoid these activities before bedtime.
Maintain a regular sleep schedule and daily routine: Stick to a regular sleep schedule, limit caffeine, and avoid bright lights before bed to regulate your body's internal clock.
Stay connected: Although in-person meetings may not always be possible, staying in touch with family and friends through video chats and texts is key to fighting loneliness. Maintaining social connections and support networks is crucial during this season.
Take care of your physical health: Taking care of your physical health can improve your emotional well-being, as exercise boosts dopamine, a hormone that enhances mood. A daily walk can provide both exercise and exposure to natural light.
Seek professional help: If you or a loved one suspect that you may have SAD, don’t hesitate to reach out to a mental health professional to seek the right treatment for you. At Schoen Clinic Chelsea we are committed to providing specialised, evidence-based treatment approaches to support individuals coping with winter mental health challenges.
"Winter can be a challenging time for many, with shorter days and colder weather affecting our mood and habits in ways we don’t always realise. Being aware of Seasonal Affective Disorder (SAD) and recognising its signs is the first step towards managing it effectively.
This season can also amplify unhelpful behaviours like doomscrolling, which can trap us in cycles of negativity. Reaching out to a professional for support, staying connected with loved ones, and building awareness of your mental health are all crucial steps to navigating these difficulties and finding balance during the winter months." — Helen Holmes, Senior Consultant Psychologist, Psychotherapist & Family Practitioner at Schoen Clinic Chelsea
While winter presents unique mental health risks, understanding these challenges and implementing effective coping strategies can help maintain wellbeing during the colder months.
The combination of shorter days, financial pressures, and increased isolation can create a perfect storm for mental health challenges. Ultimately, by prioritising your mental health and being proactive, it's possible to not just survive but thrive during the winter season.
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