Winter Survival Guide: The Toughest Months Of The Year

The Beginning of a Winter Survival Journal Entry:

Winter is just around the corner. I can feel it creeping in, especially today—the sun has been hiding behind thick clouds, and its raining again. The temperature has dropped so much that I already had to dig out my winter jacket. After a long day out in the cold, I finally came home, and it felt so good to wrap myself up in a cozy blanket. I made myself a hot cup of tea, the steam rising and filling the room with warmth. I settled onto the couch and turned on The Grinch, even though it’s only October. There’s something about watching that movie that makes me feel all warm and fuzzy inside. As the rain pattered against the window, I couldn’t help but smile. Even with the chill outside, these little moments—curling up with tea and a holiday classic—make me feel so grateful for the comforts of home. I think I could get used to this cozy winter vibe.

Is it just me, or has this year flown by? It feels like Christmas was just last week, and now here we are again, trading in sandals and sunhats for scarves and winter coats. It’s crazy how quickly the seasons change. Even though autumn and winter are cold, there’s something beautiful about them. The leaves fall, crunching underfoot as you walk, and after a long, chilly day, there’s nothing better than a hot shower, wrapping yourself in a blanket, and sipping peppermint tea while watching your favorite series. Your feet are all nice and toasty, and everything feels cozy.

Of course, there’s the excitement of Halloween and Christmas—both busy, eventful times filled with family love and, yes, a bit of stress too.

But if we set aside the festive fun for a second, I have to admit, these darker months can be tough. (Speaking from experience here!) The lack of light, the cold—it can get heavy emotionally. So while I do love the coziness and joy of the season, I also understand how challenging it can be.

In this blog, I want to open up about my winter struggles and share how I’m approaching the season with a different mindset this year.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD), often referred to as “winter depression,” is a type of mood disorder that typically occurs during the colder seasons. It usually begins in late autumn or early winter and lifts as spring arrives, repeating at roughly the same time every year.

Common symptoms include:

- Low energy and feeling down
- Difficulty concentrating
- Oversleeping or changes in sleep patterns
- Loneliness or social withdrawal
- Appetite changes

But the thing is, SAD looks different for everyone.

Winter itself can be tough for so many reasons beyond SAD. The cold shuts us off from the world; there are fewer activities, and we socialize less. The icy weather keeps us indoors, and let’s be real, it’s the brave few who venture out.

But staying locked up inside doesn’t only affect our mental health, but physically too. The less we do, the worse we feel. And that’s why this survival guide is here: to remind you (and me) that we can do more than just endure winter—we can push through it with strength.

Why is Winter So Difficult?

Internal clock imbalance: Winter is naturally darker than summer, with shorter days and often overcast skies. The lack of sunlight can confuse your body’s internal clock, making it harder to distinguish between day and night, leading to feeling of tiredness and oversleeping.

Low Serotonin Levels: Sunlight helps boost serotonin, a neurotransmitter that regulates mood. During the summer, serotonin levels tend to be higher, which is why people often feel happier. Reduced sunlight in the winter can cause a drop in serotonin, which may contribute to feelings of depression.

Melatonin Imbalance: The change in seasons can disrupt the body’s production of melatonin, the hormone responsible for regulating sleep and mood. This imbalance can lead to sleep disturbances and shifts in energy levels, both of which play a role in mood regulation.

My Winter Depression

The past few years have been difficult for both me and my family. I’ve been in and out of hospitals, recovering and relapsing, crying and fake laughing, for so long that I haven’t felt truly free in a while. Over time, I’ve started to notice a pattern: my relapses often happen during the cold winter months.

My admissions usually began in late summer dragging on through winter, with me being discharged in early or late spring. After discharge, I would feel strong, like I was finally making progress, enjoying the sunshine, and spending time with my family. But then, slowly, the clouds would roll in, blocking out the sun and darkening my home island. Within days, I’d slip back into my old behaviors.

But this year will be different. This year, I have a winter survival mission—and I WILL survive. Here’s how:

My Winter Survival Guide (just for you!)

1) Get some fresh air

Having little to no exposure to sunlight can negatively impact your mental health. Even though you may feel tired, have low energy, or just can’t be bothered, it’s important to try and get out of the house. You don’t want to end up being mistaken for a vampire the next time you step outside! But seriously, getting outside for at least 30 minutes a day can make a big difference. It will also reconnect you with nature, which has its own powerful healing energy.

For me, walking—especially in nature—is deeply relaxing and inspirational. It allows me to disconnect from the constant buzz of life and reconnect with myself and the world around me. There’s something healing about fresh air and the sounds of nature.

Winter Survival Mindset: 
You can go for a walk alone, with your pet, a family member, or a friend. Try to get outside for at least 30 minutes a day, and over time, you’ll start noticing a positive shift in your energy. So, get up off your sofa, put on those wellies, wrap yourself up nice and warm, and head out of the house. Even a small walk can make a big difference!

2) Distract your mind

For years I haven't known what to do with my life. I have been solely relient on my family to plan out our days. I never knew what to do, which meant that I was putting pressure on my parents to come up with an exciting day filler. However, over the past year I have learnt so much about myself. I have so many hobbies now that really bring joy into my life, where I don't need to plan my days, I can just live them. 

Here are a few ideas of what to do (independently):

- go for a walk
- read a book (the best self-help books) (the best fantasy books)
- create art -> it doesnt need to look like Picasso! Just flow with the movement of your      arms
- make jewelry
- watch a movie
- dance in your room
- Journal
- bake
- make a puzzle

 and so much more...

3) Dance like nobody is watching you (because they aren’t)

Letting go and dancing is the best feeling ever. Whenever I feel down or have low energy I put on a feel-good playlist from YouTube and dance my little heart away. Even though I’m just doing it for fun, it always gets my brain working. 

Unconsicously, I start making a mini choreography, pretending to be the most professional dancer ever. But in reality, I probably look like I’m doing a weird combination of yoga and jumping jacks!

Winter Survival mindset: 
Movement is a powerful way to boost both your physical and mental energy during any season. Instead of letting winter drag me down, I’m using every dance move, no matter how silly, as a way to lift my mood and remind myself that I’m stronger than the seasonal slump. to be honest the sillier the moves are, the more enjoyment I get out of it. Let this be the year that I dance my way through winter, not just endure it.

So put those dancing shoes on (I wear socks, but you can get fancy with this) and start moving that booty!

4) Sleeping and creating a routine

Getting enough sleep is vital for everyone’s health. However, as I mentioned, the darker and shorter days can throw our bodies off track. Something that helps me is setting an alarm. I can already hear you saying, 'Oh hell nah, not the alarm!' but trust me, it works. 

I am not saying that you have to wake up at 7 a.m., but setting an alarm can remind you that you have a life outside of dissolving into your bedsheets. Plus, an alarm helps your body get back into the swing of things and creates a routine.

Winter Survival Mindset: 
Sleep is more than just rest—it’s about recharging yourself for the battles ahead. It shouldn’t be used to simply pass the time but to prepare for the challenges and victories of the next day. Setting an alarm is my way of staying in control, making sure I start each day with intention, even when the winter blues try to drag me down.

5) Nutrition is key!

To go along with the 'sleep' tip, making sure you’re eating regularly will help boost your energy levels. The colder weather leads to a drop in our body temperature, which means our appetites get stimulated as a result. This is because eating helps to generate internal heat, subsequently leading to a rise in body temperature.

If you’re waking up late or skipping meals, it’s no surprise you have no energy. It really frustrated me when I hear people say 'I haven't eaten yet today', 'I didn't eat much for lunch', 'I have just eaten a large meal, so I will eat no more today'. This fustrates not only me but also so many people, even people without eating disorders.

What is so good about skipping a meal? Becasue I am the one with the energy to move about without getting tired, while you are stuck at home proud for not eating. Now that I am in recovery, I just cant imagine skipping a meal because I know what the consequences are for not eating. And that, my friend, is Hell...

Winter Survival mindset: 
Food is fuel, especially in winter. This year, I’m making a conscious decision to honor my body’s needs rather than depriving it. Every meal is a way of showing myself that I deserve to feel energized, to be nourished, and to thrive—not just survive—through these colder months.

6) Journal when times are tough

Feeling Lonely, while starting your winter survival journey? Journaling can really help release locked-up emotions and thoughts. While it’s not the same as talking to someone, it creates a stronger connection with yourself. It allows you to understand a situation, a thought, or an emotion more thoroughly than explaining it to someone who isn’t inside your mind. 

Whenever I feel lonely, I like to write in my journal—it’s calming, and it’s also a great way to pass the time.

Winter Survival mindset: 
Winter can feel like it drags on, but I’m using this time to strengthen my relationship with myself. Instead of just waiting for spring, I’m actively processing my thoughts, tracking my growth, and working on being kinder to myself. This year, my journal isn’t just a place to vent; it’s my survival guide, helping me navigate these cold months with clarity and purpose.

Let The Winter Survival Begin!

Winter can be tough, but we don’t have to face it alone. Let’s support each other! If you’ve found something that helps brighten your darker days, I’d love to hear about it. Leave your advice or stories in the comments so we can inspire one another!