This January, a survey named Norwich the “most depressed city in England” — with around a quarter of residents reporting low mood tied to short days and bleak weather.
That headline isn’t just tabloid drama — it reflects something deeply human that many of us feel this time of year. The winter months bring less daylight, chillier temperatures, and longer nights — conditions that can affect mood, energy, sleep, and motivation.
Psychologists and health experts call this Seasonal Affective Disorder, or SAD — a form of depression that tends to occur at the same time each year, most often in the winter. But whether you have SAD or simply feel “January blues,” the emotional slump is real and understandable.
Here’s how to work with it intentionally — in 3 simple steps that help you acknowledge your experience and find practical ways forward.
Step 1: Notice the Pattern — It’s Not Just “Bad Weather”
Feeling low in winter doesn’t automatically mean you have a clinical condition — but it does mean your body and brain are reacting to real environmental cues.
Reduced daylight affects brain chemicals like serotonin and melatonin, which influence mood, sleep, and energy rhythms. Your internal clock (circadian rhythm) is absolutely tied to light exposure, and when days get shorter your system responds accordingly.
What many people experience isn’t weakness — it’s a biological reaction to darker months and limited sunlight. Recognising that your feelings have a rhythm and a reason can be strangely empowering. Understanding the pattern is the first step toward changing how you respond to it.
Step 2: Light, Movement, and Routine — A Simple Daily Reset
Once you recognise the seasonal influence, you can begin to support your system with practices that help regulate your mood and energy patterns.
Here’s what experts suggest:
- Seek natural light daily, even on cloudy days — morning light is especially important for resetting your internal clock.
- Light therapy (e.g., a SAD lamp) can mimic sunlight and help your brain chemistry.
- Move your body, even briefly. A short walk outdoors can increase serotonin and improve mood.
- Stick to routines — consistent sleep/wake times help stabilise circadian rhythms and reduce emotional strain.
None of these are magic cures, but they shift the environment your nervous system lives in — and that matters, especially when the world outside feels dim.
Step 3: Be Kind to Your Inner Weather Patterns
Acknowledging seasonal shifts doesn’t mean you’re giving up — it means you’re treating yourself with the same compassion you’d offer a friend.
This might look like:
- Accepting that low energy is normal in winter, rather than fighting it
- Reducing pressure on yourself for peak productivity
- Choosing activities that feel nourishing, not just productive
- Checking in with your feelings rather than brushing them off
Sometimes the biggest shift isn’t finding more sunshine — it’s giving yourself permission to feel the winter that’s already here. That’s part of why Norwich’s headline struck a chord: across the UK and beyond, many people recognise that feeling of heaviness in January.
If your symptoms are more intense than expected — persistent low mood, loss of interest in daily life, thoughts of self-harm — talking to a GP or mental health professional is important. Seasonal mood changes can be managed, and support is available.
Why This Matters
Winter mood dips and Seasonal Affective Disorder aren’t just “in your head” — they are tied to real shifts in light, hormones, and body rhythms. Recognising the pattern and responding with simple, consistent changes can make a big difference in how you experience the season.
And if you feel like you’re not just “feeling winter,” but struggling through it, remember: that’s okay. Seasonal mood changes are common, recognisable, and treatable.