Embracing Winter: Shifting Our Perspective on the Blues
Understanding Seasonal Blues & Women’s Mental Health
The stretch from January to March in Switzerland can feel really long and heavy. The days are short, the cold lingers, and while winter sports offer an outlet, they are not for everyone. Many women feel sluggish, unmotivated, or just a little “blah” during this time of year.
Seasonal Affective Disorder (SAD) and general winter blues disproportionately affect women, with research indicating that women are more susceptible to seasonal mood disturbances (Chotai et al., 2004).
However, what if we reframed winter not as something to get through but as an opportunity to lean into what is within our control? Existentially, we always have choices—even amid seasonal struggles.
“We cannot change the weather, but we can change how we engage with it.”
Scheduling coffee dates, moving your body, lighting candles in the evening, warm baths, and leaning into nourishing routines all bring a sense of intention to these months.
Small Acts, Big Impact
One of the simplest ways to shift our mindset is by taking small, intentional steps in our daily lives. Dressing in clothes that make you feel good, styling your hair, a little jewelry, or putting on a touch of makeup is not about vanity—it is about showing up for yourself. Recently, I noticed how much better I felt when I fully got ready for the day. It was not a magic fix, but it empowered me to take action rather than sinking deeper into the heaviness of winter. Research supports this—engaging in small acts of self-care can create a sense of routine, boost self-esteem, and provide psychological reinforcement for positive emotions (Kanter et al., 2009).
Beyond appearance, cultivating warmth in other ways can make a difference. Scheduling coffee dates, moving your body, lighting candles in the evening, and leaning into nourishing routines all bring a sense of intention to these months. Social support, even in small doses, has been found to mitigate the effects of seasonal depression by increasing feelings of connection and reducing isolation (Melrose, 2015).
Managing Anxiety and Negative Thought Loops
When we are feeling low, our brains can easily fall into negative thought loops. Anxiety and seasonal mood shifts often go hand in hand, and when our energy is low, it is easier to ruminate on the negative. Research suggests that women are more prone to rumination, which can intensify feelings of sadness and contribute to depression (Nolen-Hoeksema, 2000). Nevertheless, it is crucial to remember that our thoughts are not facts or our truth.
Just because a thought arises does not mean it holds truth. Practicing mindfulness—whether through journaling, meditation, or simply noting when we are caught in a spiral—can help us step back and observe our thoughts rather than being consumed by them. By doing this, we can create space to challenge negative narratives and introduce more self-compassion. Cognitive-behavioral approaches have been shown to help manage seasonal depression by shifting focus away from automatic negative thinking patterns (Rohan et al., 2003).
Seeking Support
Sometimes, the winter blues extend beyond the season and feel deeper. Depression is real, and you do not have to navigate it alone. If this resonates with you, I can help. Therapy, lifestyle changes, and structured support can make all the difference in navigating seasonal challenges.
Winter will pass, but in the meantime, we can choose how we move through it.
Even the smallest acts of care can remind us that there is hope, that we are capable, and that there is light ahead.
Support is available. You are not alone.
FAQs
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Common symptoms include fatigue, sadness, loss of motivation, increased sleep, and difficulty concentrating.
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Practical steps include self-care, mindfulness, physical activity, therapy, and social connection.
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If feelings of sadness, anxiety, or lack of motivation persist beyond a few weeks and impact your daily life, therapy can provide support and tools to help.
References
Chotai, J., Smedh, K., Johansson, C., Nilsson, L.-G., & Adolfsson, R. (2004). An epidemiological study on gender differences in self-reported seasonal changes in mood and behaviour in a general population of northern Sweden. Nordic Journal of Psychiatry, 58(6), 429–437.
Kanter, J. W., Manos, R. C., Bowe, W. M., Baruch, D. E., Busch, A. M., & Rusch, L. C. (2009). What is behavioral activation? A review of the empirical literature. Clinical Psychology Review, 29(6), 608–618.
Melrose, S. (2015). Seasonal Affective Disorder: An Overview of Assessment and Treatment Approaches. Depression Research and Treatment, 2015, 1–6.
Nolen-Hoeksema, S. (2000). The role of rumination in depressive disorders and mixed anxiety/depressive symptoms. Journal of Abnormal Psychology, 109(3), 504-511.
Rohan, K. J., Sigmon, S. T., & Dorhofer, D. M. (2003). Cognitive-behavioral factors in seasonal affective disorder. Journal of Consulting and Clinical Psychology, 71(1), 22–30.