Winter Blues or Something More? How Seasonal Changes Affect Mood and Energy

Have you ever noticed that once the days get shorter, everything feels a bit heavier? Getting out of bed is harder. Motivation dips. Even things you usually enjoy can feel like too much effort. If you are a teen or young adult in school, juggling classes, exams, work, and social pressure, winter can quietly turn up the volume on stress and low mood.

I want you to know this right away: if winter feels tough, there is nothing “wrong” with you. Many people experience changes in mood and energy as the seasons shift, especially here in British Columbia where daylight drops quickly and the weather keeps us indoors. In this post, I will walk you through why winter can feel emotionally challenging, how to tell the difference between the winter blues and depression, and some practical CBT-based tools you can start using now to support your mental health.

This is educational information, not therapy or a diagnosis. If you are struggling, reaching out for professional support can make a real difference.

Why do shorter days and school stress hit so hard in winter?

Winter brings a perfect storm for emotional overwhelm, especially for teens and young adults. Shorter days mean less sunlight, which plays a role in regulating mood, sleep, and energy. When it is dark in the morning and dark again by late afternoon, your body clock can get thrown off.

At the same time, academic pressure often ramps up. Finals, midterms, deadlines, applications, and expectations to “push through” can pile on just as your energy is dipping.

Some common experiences I hear from young people during winter include:

• Feeling more tired even after sleeping

• Low motivation or trouble concentrating

• Wanting to isolate or cancel plans

• Feeling more irritable, flat, or emotionally numb

• Increased anxiety about school performance or the future

From a CBT perspective, this makes sense. When energy is low, we tend to do less. When we do less, our mood often drops further. Then unhelpful thoughts show up, like “I am lazy,” “I am falling behind,” or “Everyone else is handling this better than me.” Those thoughts can intensify stress and sadness, creating a loop that is hard to break.

Understanding this cycle is important because it reminds you that your mood is influenced by biology, environment, and stress, not personal weakness.

Is it just the winter blues, or could it be depression?

This is a really common question, and an important one. The term “winter blues” usually describes a mild, seasonal dip in mood or energy that improves when spring returns or when routines and supports are adjusted. Depression is more intense, longer-lasting, and affects daily functioning in deeper ways.

Here are some general differences to be aware of:

Winter blues may look like:

• Feeling lower or more tired than usual

• Less motivation, but still able to function

• Mood improves with rest, routine, or positive events

• Symptoms feel connected to the season

Depression may include:

• Persistent sadness, emptiness, or hopelessness most days

• Loss of interest in things you used to care about

• Significant changes in sleep, appetite, or energy

• Difficulty keeping up with school, work, or relationships

• Thoughts of worthlessness or not wanting to be here

This is not a checklist for self-diagnosis. If symptoms feel intense, last more than a couple of weeks, or start to interfere with your safety or daily life, it is important to reach out to a mental health professional. Support is available, and getting help is a sign of strength.

What can actually help? CBT-based strategies you can try

Cognitive Behavioural Therapy focuses on the connection between thoughts, feelings, and actions. Small, realistic changes in one area can shift the whole system. Here are some CBT-informed strategies that many teens and young adults find helpful during winter.

How can routine support your mood when motivation is low?
When energy drops, waiting to “feel motivated” often backfires. Instead, focus on gentle structure.

• Wake up and go to bed at roughly the same time each day

• Anchor your day with non-negotiables like meals, classes, or a short walk

• Start with one or two manageable habits, not a full overhaul

Routine gives your brain predictability, which can reduce anxiety and improve mood over time.

Does sunlight really make a difference?
Yes, it can. Light exposure helps regulate sleep and mood-related brain chemicals.

• Spend time near windows during the day

• Get outside earlier in the day if possible, even for 10 minutes

• Consider a light therapy lamp if recommended by a professional

You do not need perfect weather or long walks for this to help.

How do you deal with negative winter thoughts?
Winter often brings harsh self-talk. CBT encourages noticing and gently challenging these thoughts.

Try this simple reframing exercise:

• Notice the thought: “I am so unproductive. I should be doing more.”

• Ask: “Is this a fact, or a judgment?”

• Offer a more balanced thought: “I am dealing with lower energy right now, and I am still showing up the best I can.”

The goal is not forced positivity. It is fairness and self-compassion.

Why does doing small things matter so much?
Behaviour influences mood. Even small actions can create upward momentum.

• Do one thing that gives a sense of accomplishment

• Do one thing that brings a bit of pleasure or comfort

• Do one thing that connects you to others

These do not have to be big. Small steps count, especially in winter.

What if you are still struggling?

If winter feels overwhelming year after year, or if your mood is not improving despite your efforts, you are not broken. You may simply need more support. Therapy can help you understand your patterns, learn coping tools that fit your life, and feel less alone in what you are carrying.

If you are a teen or young adult in British Columbia and this post resonated with you, you are welcome to reach out. A consultation can be a low-pressure way to ask questions, explore options, and see if working together feels like a good fit.

If you are feeling unsafe, in crisis, or need immediate support, help is available right now:

• Here2Talk offers free, confidential mental health support for post-secondary students in BC, available 24/7 by phone or chat.

• Foundry BC provides free support for young people ages 12–24, including mental health services, peer support, and resources across the province.

• Crisis Centre BC offers 24/7 emotional support for people in distress. You can call or text them anytime if you are feeling overwhelmed, hopeless, or unsure what to do next.

• If you are in immediate danger, please call 911 or go to the nearest emergency department.

Winter does not last forever, even when it feels endless. With the right tools and support, it is possible to feel more steady, more hopeful, and more like yourself again.

This content is for educational purposes only and is not a substitute for professional mental health treatment. If you're struggling with low mood or mental health issues, please consult with a qualified mental health professional.