Supporting Your Mood Through the Darker Seasons

By Ben Stephens Therapy

As the days get shorter and the light fades faster, it’s natural to feel your energy dip or your mood shift. The darker seasons can challenge even the most balanced of us. But with a few small, intentional changes, you can support your wellbeing and keep your spirits steady through the months ahead.

Here are five simple, therapist-approved ways to stay grounded and uplifted this season.

1. Start Your Morning by Doing One Thing Just for You

How you begin your day can set the tone for everything that follows. Before checking your emails or diving into your to-do list, take ten minutes for something that nourishes you.

• Stretch gently to wake your body.

• Read a few pages of a book you love.

• Write in a journal, even just a few lines about what you’re grateful for or what you’re looking forward to.

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These small acts send your brain a powerful message: I matter, and I can begin my day on my own terms.

2. Use Bright Light to Gently Wake Your Body and Boost Your Mood

Morning light exposure helps regulate your body’s internal clock and supports mood-balancing hormones like serotonin. If you wake before sunrise, consider using a light therapy lamp to simulate daylight. Place it nearby as you eat breakfast or get ready, you’ll likely notice a subtle lift in your mood and energy over time.

3. Chase Daylight Like It’s Medicine

Daylight is one of the most effective natural tools we have for supporting mood, sleep, and focus. Try to get outside, even briefly, during the brightest part of the day.

• Take a short walk on your lunch break.

• Sit near a window while you work or read.

• Open every curtain in your home to let in as much natural light as possible.

Think of daylight as a daily dose of medicine for your mental health.

4. Turn a Night In into a Reset

Dark evenings are an invitation to slow down, but that doesn’t have to mean scrolling your phone or watching TV on autopilot. Instead, make your nights in restorative.

• Cook yourself (and maybe a friend or partner) a nourishing meal.

• Light a candle, play calming music, and eat without distractions.

• Treat it as a small act of care, not just another routine.

Moments like these remind your mind and body that rest can be joyful, too.

5. Plan Your Happiness

When the weather turns grey, it’s easy to wait for motivation to appear before making plans. But happiness in winter often needs a little structure.

• Schedule a weekly call with a friend.

• Plan a movie night or try a new indoor hobby.

• Mark these moments on your calendar like appointments, because they’re just as important.

  
  

Planning your joy gives you something to look forward to and helps counter that “stuck inside” feeling that often creeps in during the colder months.

A Final Thought

Caring for your mood in the darker seasons isn’t about forcing positivity, it’s about creating steady, small moments of light throughout your day. With a bit of awareness and planning, winter can become less of a struggle and more of a chance to practice gentleness with yourself.

If you’d like support navigating seasonal changes, therapy can help you build resilience and find balance in every season.