Why Winter Can Affect Our Mood
If you’ve noticed your mood dip every winter, you’re not alone. In New Zealand, shorter days and reduced sunlight can have a real impact on our wellbeing.
For some people, these changes lead to Seasonal Affective Disorder (SAD) — a type of depression that follows a seasonal pattern, usually starting in late autumn and improving in spring.
While most common in countries with long, dark winters, SAD can affect Kiwis too — particularly in the South Island and areas with heavy cloud cover. Even in the North Island, shorter daylight hours can disrupt the body’s natural rhythms.
What Causes SAD?
SAD is linked to changes in light exposure, which can:
Lower serotonin (the “feel-good” brain chemical)
Disrupt melatonin production, affecting sleep and energy
Disturb circadian rhythms, which regulate mood, sleep, and hormones
In Māori health models like Te Whare Tapa Whā, winter can also subtly weaken taha tinana (physical wellbeing) and taha hinengaro (mental wellbeing), especially if we’re less active and more isolated.
Signs and Symptoms of SAD
You may be experiencing SAD if you notice symptoms such as:
- Low mood most of the day, nearly every day
- Loss of interest in activities you normally enjoy
- Fatigue or low energy
- Changes in sleep (often oversleeping)
- Cravings for carbohydrates or weight changes
- Difficulty concentrating
- Feeling hopeless or withdrawn
If these symptoms last more than two weeks and impact daily life, it’s worth seeking professional help.
Practical Ways to Boost Your Mood This Winter
1. Get More Natural Light
Aim to spend time outdoors daily — even on cloudy days. A short walk in the morning can help reset your body clock.
Tip: Open curtains wide and arrange your workspace near a window.
2. Consider Light Therapy
A light therapy lamp mimics natural sunlight and can improve symptoms in as little as a week for some people. Look for one with at least 10,000 lux, and use it in the morning.
3. Stay Active
Exercise boosts serotonin and endorphins, both of which lift mood. Indoor options like yoga, swimming, or gym classes can keep you moving even when it’s cold.
4. Keep Connected
Social interaction supports taha whānau (social wellbeing). Plan regular catch-ups with friends, join a club, or participate in community activities.
5. Nourish Your Body
Eat a balanced diet rich in whole foods, omega-3s, and seasonal vegetables. Limiting alcohol and sugar can also help stabilise energy and mood.
6. Seek Professional Support
If self-help strategies aren’t enough, talking to a counsellor or therapist can provide personalised coping tools.
Note: Online therapy means you can connect from the warmth of home without braving winter weather. Book An Appointment Here
When to See a Professional
If your symptoms are persistent or severe — particularly if you experience thoughts of self-harm — reach out to a GP, counsellor, or helpline immediately.
NZ Helplines:
- Lifeline — 0800 543 354
- 1737 — Call or text 1737 for free, 24/7 support
Final Thoughts
Seasonal Affective Disorder is more than just “winter blues” — it’s a genuine mental health condition with effective treatments. By prioritising light exposure, physical activity, social connection, and professional support, you can protect your mental wellbeing through the colder months.
If you’d like to explore personalised strategies for managing SAD, I offer online therapy sessions across Auckland and New Zealand. We’ll work together to create a plan that supports your hauora (holistic health) year-round.