How can I tell if someone close to me is struggling this winter?
Winter low mood is not always easy to spot from the outside. The person may not seem sad. They may seem tired, quieter than usual, less interested in plans, or short-tempered. They might sleep a lot more, eat differently, or cancel things they would normally enjoy. The NHS and the US National Institute of Mental Health describe these changes as common in seasonal low mood, and they often start in autumn and ease in spring.
What should I say?
You do not need the perfect words. Something simple and kind works best:
- "You have seemed a bit worn out lately. How are you really doing?"
- "I have noticed winter seems hard for you. Is there anything that would help?"
- "You do not have to explain. I just want you to know I am here."
Try not to jump straight to solutions or tell them to cheer up. Listening, without rushing to fix things, often helps more than advice.
What practical things actually help?
- Invite them outside in daylight. A short walk together in the morning or at lunch gives light and company at the same time.
- Keep plans small and easy to say yes to. Coffee for half an hour is easier than a whole evening out.
- Keep inviting, even if they say no. Being asked still matters.
- Help with one practical thing, such as a meal, a lift or an errand, when energy is low.
- Encourage them to talk to their GP if it is lasting or getting worse, and offer to help them book it.
How do I look after myself as well?
Supporting someone through a heavy season takes energy. Keep your own routines, daylight and friendships going. It is fine to have limits. You can care deeply and still need time for yourself.
If you want somewhere to put this into words, Brighten Your Seasons is Echo's guided journal for the darker months. Each page is short, and it helps you notice your own winter pattern and what actually lifts it.
If you want tools for looking after your own emotional energy while you support someone else, The Art of Emotional Hygiene is one of Echo's own courses, created by Hendrina Sterling Rodriguez.
If low mood lasts, gets worse, or starts to make daily life hard, please talk to your GP or a mental health professional. If you are thinking about harming yourself, contact your local emergency service now.
Where to take this next
Explore The Art of Emotional Hygiene for looking after your emotions day to day
A practical framework for daily emotional wellbeing, boundaries and self-understanding.
Explore The Art of Emotional Hygiene
This is Echo's own course, created by Hendrina Sterling Rodriguez.
FAQ
Frequently Asked Questions
The questions readers most often bring to this topic, answered in short.
What are signs someone is struggling with winter low mood?
They may seem tired, quieter, less interested in plans or more irritable, rather than obviously sad. Sleeping or eating more and cancelling things they usually enjoy are also common changes in the darker months.
What should I avoid saying to someone with winter low mood?
Avoid telling them to cheer up or snap out of it, and try not to rush into fixing things. A simple, kind question and patient listening usually help much more than advice.
When should I encourage them to get professional help?
If the low mood lasts more than a couple of weeks, gets worse, or makes daily life hard, encourage them to speak to their GP. If they mention harming themselves, contact emergency services straight away.
Sources
- NHS — Seasonal affective disorder (SAD) — Tier 1
- NIMH — Seasonal affective disorder — Tier 1
- About Echo — Tier 2
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Written by Hendrina Sterling Rodríguez, psychotherapist and founder of Echo Journey. If you’d like to work with me directly, book a consultation.