Winter can affect more than just how much daylight we get. For some people, the darker months can bring lower mood, tiredness, reduced motivation, changes in sleep and appetite, and a general feeling of being physically and mentally “flat”.

For others, these changes can be more significant and may be associated with Seasonal Affective Disorder (SAD), a form of depression that follows a seasonal pattern.

The good news is that there are practical things you can do to support your mood, energy, sleep and physical wellbeingduring the darker months.

NCTV Episode 123: What does this video cover?

In this bitesize episode, I look at:

  • 🌥️ Why reduced daylight can affect how we feel
  • 🚶 Why regular movement matters during winter
  • 😴 The importance of sleep and daily routines
  • 🧠 The connection between mental and physical wellbeing
  • 🌱 Simple things you can do to support yourself
  • 🤲 Where osteopathy may fit into the picture

Watch NCTV Episode 123

Prefer to read rather than watch? Here’s the advice from the episode in full.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, or SAD, is a type of depression that follows a seasonal pattern, with symptoms typically appearing or becoming more noticeable during autumn and winter.

The reduced amount of daylight during winter is thought to play a role in some people’s symptoms, potentially affecting the body’s internal clock, sleep patterns and mood.

Symptoms can include:

  • Low mood or feeling unusually flat
  • Tiredness and low energy
  • Reduced motivation
  • Difficulty concentrating
  • Changes in sleep
  • Changes in appetite
  • Losing interest in things you normally enjoy

However, it’s important not to assume that every bit of winter sluggishness is SAD.

You might simply find that the shorter days, colder weather and lack of sunlight make you feel less energetic or motivated. That’s sometimes described as the “winter blues”.

The important thing is to pay attention to how you’re feeling and how much it is affecting your everyday life.

Why can winter affect how we feel physically as well as mentally?

Our mental and physical wellbeing are closely connected.

When we’re feeling tired or low in mood, we may naturally move less, spend more time indoors and become less active.

That can have physical consequences.

Less movement can contribute to:

  • Stiffness
  • Muscle tension
  • Reduced mobility
  • Neck and shoulder discomfort
  • Back and hip aches
  • Feeling generally sluggish

At the same time, physical discomfort can make it harder to stay active or feel positive.

So you can end up with a rather unhelpful cycle:

Feeling low → moving less → becoming stiffer → feeling less comfortable → moving even less.

Breaking that cycle doesn’t necessarily require a dramatic lifestyle overhaul.

Sometimes, small changes are enough to get things moving in the right direction.

Can getting outside in daylight help?

One of the simplest things you can try is to get outside during daylight hours.

Even when the sky is grey, being outdoors exposes you to considerably more natural light than you would normally get indoors.

Try making a short daytime walk part of your routine.

It doesn’t need to be a five-mile hike through the Sussex countryside. Even a 10-20 minute walk can be a useful starting point.

Morning daylight can be particularly helpful for maintaining a regular sleep-wake routine.

And there’s another advantage: you’re moving at the same time.

That’s a fairly efficient use of 20 minutes.

How can exercise help with winter low mood?

You don’t need to suddenly become a winter athlete.

Regular, manageable movement is often more useful than occasional heroic workouts.

Walking, cycling, swimming, Pilates, yoga, strength exercises or simply getting up and moving around regularly can all help you stay physically active.

If motivation is low, make the goal deliberately easy.

Instead of:

“I need to do an hour-long workout.”

Try:

“I’ll put my shoes on and walk around the block.”

Once you’re moving, you may decide to carry on.

And if you don’t, you’ve still done something.

Consistency matters more than perfection.

Could your sleep routine make a difference?

Winter can disrupt our normal routines, particularly when it’s dark in the morning and gets dark again relatively early.

Keeping a reasonably consistent sleep routine can help.

Some useful habits include:

  • 🌅 Getting natural daylight earlier in the day
  • 🕰️ Going to bed and getting up at broadly consistent times
  • 📱 Reducing stimulating screen use late at night
  • ☕ Being mindful of caffeine later in the day
  • 🛏️ Making your bedroom comfortable for sleep

Good sleep won’t necessarily solve low mood on its own, but poor sleep can certainly make tiredness and motivation more difficult to manage.

Does what you eat and drink matter?

When energy is low, it’s tempting to reach for quick fixes.

A succession of coffees, biscuits and whatever happens to be closest to hand might keep you going temporarily, but it isn’t necessarily the best long-term strategy.

Try to focus on:

  • Regular balanced meals
  • Plenty of fluids
  • A variety of fruit and vegetables
  • Sources of protein
  • Foods containing fibre and whole grains

You don’t need a perfect diet.

The aim is simply to give your body the fuel and hydration it needs to function well.

Why is staying connected important?

Low mood can sometimes make us want to withdraw from other people.

Unfortunately, that can leave us feeling even more isolated.

Connection doesn’t have to mean organising a huge social event.

It could be:

  • Calling a friend
  • Meeting someone for a coffee
  • Joining an exercise class
  • Going for a walk with someone
  • Having a chat with a neighbour
  • Getting involved with a local group

Sometimes a little bit of human interaction can make a surprisingly big difference.

Can osteopathy help if winter is making you stiff and achy?

Osteopathy isn’t a treatment for SAD itself, and it shouldn’t replace appropriate support for mental-health difficulties.

However, if winter has left you feeling stiff, tense, uncomfortable or less mobile, osteopathic treatment may be useful as part of a wider approach to your physical wellbeing.

Depending on the individual, treatment may help with things such as:

  • Improving joint mobility
  • Reducing muscle tension
  • Managing aches and stiffness
  • Supporting comfortable movement
  • Addressing physical factors that may be making activity more difficult

Sometimes the aim is simply to make movement feel easier again.

And when you’re more comfortable moving, it can be easier to get back into the activities that support your wider wellbeing.

What other support can help with seasonal low mood?

There isn’t necessarily one solution that works for everyone.

Depending on your circumstances, useful options can include:

  • Talking therapies or counselling
  • Regular exercise
  • Mindfulness or relaxation
  • Yoga or Pilates
  • Spending time outdoors
  • Maintaining social connections
  • Light therapy, where appropriate

If you’re experiencing persistent or significant symptoms of low mood, it’s worth speaking with your GP or another appropriate healthcare professional. SAD is a recognised condition and there are treatments and support options available.

If you’re struggling with your mental health, you don’t have to wait until things become overwhelming before asking for help.

What can you do today to support your winter wellbeing?

You don’t need to change everything at once.

Try starting with one or two small habits:

Get outside. Move regularly. Keep your routine. Stay connected.

Perhaps take a short lunchtime walk rather than eating lunch at your desk.

Perhaps arrange to meet a friend rather than saying, “We’ll catch up sometime.”

Perhaps get outside for some daylight before reaching for your second coffee.

Small changes might not sound particularly exciting, but they’re often much easier to maintain than a complete lifestyle revolution.

And that’s the important bit.

You’re aiming for something you can keep doing.

When should you seek professional help?

Feeling a little less energetic during winter is one thing.

However, if low mood is persistent, worsening or significantly affecting your everyday life, it’s important to seek appropriate professional support.

Similarly, physical symptoms shouldn’t simply be blamed on winter if they’re persistent, severe or getting worse.

Your GP or another suitable healthcare professional can help determine what support may be appropriate.

If you’re experiencing an immediate mental-health crisis or feel you may be at risk of harming yourself, seek urgent help rather than trying to manage it alone.

A little-known fact about winter daylight

Here’s something that can be easy to forget:

February is already considerably brighter than the depths of December, even though it can still feel very much like winter.

By February, daylight is increasing at both ends of the day.

So whilst your coat might still be firmly attached to you, the days really are beginning to stretch out.

Brighter days are on their way.

Common questions about winter mood and wellbeing

Is feeling tired in winter normal?

Many people notice changes in energy and motivation during winter. Shorter days, colder weather, changes to routine and reduced outdoor activity can all contribute. Persistent or significant symptoms may need further assessment.

What’s the difference between SAD and the winter blues?

The “winter blues” is an informal term for feeling less energetic or positive during the darker months. SAD is a recognised form of depression that follows a seasonal pattern and can have a more significant effect on someone’s life.

Can exercise help with SAD?

Regular physical activity can support mental and physical wellbeing and may be part of a wider approach to managing seasonal low mood. It doesn’t need to be intense exercise; regular walking and other manageable activities can be useful.

Does going outside when it’s cloudy still help?

Yes. Cloudy daylight is still natural daylight, and getting outdoors also provides an opportunity to move and break up periods of inactivity.

Can osteopathy treat SAD?

No. Osteopathy shouldn’t be presented as a treatment for SAD itself. It may, however, help with physical problems such as stiffness, muscle tension or restricted movement that can accompany periods of reduced activity.

What should I do if my low mood is affecting everyday life?

Speak to your GP or another appropriate healthcare professional. You don’t need to wait until symptoms become severe before seeking support.

Related NCTV episodes

If you’re interested in looking after both your physical and mental wellbeing, you may also enjoy:

About NCTV

NCTV – Nicholas Coysh TV is my series of bitesize health and wellbeing videos, covering common aches and pains, injury prevention, exercise, mobility and general wellbeing.

The aim is simple: useful advice that you can understand and put into practice.

If you’re based in Storrington, West Sussex, and would like help with an ongoing ache, stiffness or mobility problem, you can Speak to Nick about whether osteopathic treatment may be appropriate for you.

A final thought

Winter doesn’t have to mean putting your health on hold.

You don’t need to overhaul your entire life. Get some daylight, keep moving, look after your sleep, stay connected and be kind to yourself.

And if winter has left your body feeling stiff and uncomfortable, that’s something I may be able to help with too.

That’s it for today’s bitesize bit to help your health flourish.

If winter has been weighing on your body or your mood, you don’t have to simply push through it.

Bye for now!