Combatting the Winter Woes: A Therapeutic Guide for Navigating Seasonal Changes

Article by Julia Cash, MFT

We all know that feeling once the clocks turn back, thankful for the extra hour of sleep, but suddenly it’s dark before most of us even leave work! The crisp fall breeze quickly turns into what feels like the arctic tundra, and with that shift many of us notice changes in our mood, energy, and motivation.

As daylight decreases, it’s common for people to feel more anxious, down, or disconnected. Research from the National Institutes of Health shows that shorter daylight times are negatively correlated with dopamine receptor availability in the brain’s reward system (Sun et al, 2024). This means that our natural levels of motivation and pleasure can drop during the winter months.

Recognizing that our dopamine levels may be lower, I often find it helpful to create a “dopamine menu.” A dopamine menu is simply a list of intentional activities and routines that bring glimmers of joy, energy, or comfort during this time of year. When energy feels low or motivation feels out of reach, this list can serve as a gentle reminder of what helps you feel more connected.

Here are a few ideas to help you build your own dopamine menu and nurture yourself through the darker months:

1. Let the Light In!

From late fall to early spring, sunlight becomes a scarcity, so it’s important to intentionally seek it out. This can look like…

Start your day with natural light: Take a brisk morning walk or sit by a sunny window with your coffee.
Bring the light indoors: Use warm bulbs, candles, or a sunrise/sunset lamp to create a cozy glow.
Practice “Hygge”: a Danish concept centered on creating a warm, comfortable, and cozy environment. Think soft blankets, candles, a cup of tea, a good book, or journaling in a softly lit space. Allow yourself to get creative and take in the sensory pleasures that make winter feel like a warm hug.

2. Engage in the “Opposite Action” skill

In Dialectical Behavior Therapy (DBT), the skill of Opposite Action helps us gently challenge unhelpful patterns by doing the opposite of what our emotions and thoughts tell us to do. Specifically challenging these urges, when they can negatively impact our well being.

If you feel the urge or pattern to stay in bed and avoid socializing try…

Putting on clothes that make you feel comfortable and confident and going for a short walk.
Reaching out to a friend or joining a community event, even if it’s just to try!
Experimenting with a new hobby or activity, something that brings curiosity or joy.

3. Find or Create Community

Winter often urges us to withdraw, but connection is one of the most powerful ways to lift our mood and fulfill our fundamental need of belonging.

Explore new interests that maybe you have been putting off or haven’t found the time to prioritize.
Join a workout class or browse local events through Meetup or Facebook community groups.
Give back: volunteer at a soup kitchen, start a warm clothing drive, or help stock a community pantry. Acts of service often reignite purpose and connection during the darker months.

4. Engage in Rest and Reflection

While activity and connection are vital, winter also invites us to rest in a season of renewal.

Along with the other aspects of the dopamine menu find ways to rest and recharge by…

Cozy up in your Hygge-inspired space with a comforting meal or a favorite movie.
Reflect on what this season might be asking of you, perhaps to slow down, process, or prepare.
Offer yourself compassion if this time of year feels hard. It’s okay to move more slowly, to rest more deeply, and to honor what your body and mind need.

Remember that rest is not laziness, it’s nurturance!

How Therapy Can Help:

If you notice a persistent low mood, feelings of isolation, or heightened anxiety during the darker months, therapy can offer a supportive space to explore those experiences. Together, we can identify patterns, develop personalized coping strategies (like your own “dopamine menu”), and tend to the parts of you that could use a bit more light.

Therapy can also help you stay grounded and reflect on your needs and values, no matter the season. You don’t have to navigate the winter months on your own. If you’d like support during this time, I welcome you to reach out!

References:
Sun, L., Malén, T., Tuisku, J., Kaasinen, V., Hietala, J. A., Rinne, J., Nuutila, P., & Nummenmaa, L. (2024). Seasonal variation in D2/3 dopamine receptor availability in the human brain. European journal of nuclear medicine and molecular imaging, 51(11), 3284–3291. https://doi.org/10.1007/s00259-024-06715-9

by Julia Cash, MFT

Julia Cash, MFT is a therapist in Philadelphia, Pennsylvania. Julia offers services at our Ardmore Office and online through our HIPAA compliant platform. She supports individuals, couples, and families as they learn to navigate attachment wounds, intimacy, communication, and anxiety. To schedule an appointment click here.

A BETTER LIFE THERAPY

A Better Life Therapy was founded in 2013 with a passion for providing warm, compassionate services to individuals and families in Pennsylvania. Our team specializes in relationship health as well as individual mental health. Our team has expertise in areas like anxiety, grief, depression, pregnancy related issues, sexual issues, substance use and trauma.