No matter how many times you’ve been through it, that moment when the clocks go back can hit hard. Suddenly, the evenings seem to arrive before the day has even begun, and energy, motivation, and mood all seem to dim along with the light. Reduced daylight can disrupt sleep, affect serotonin levels, and leave many of us feeling low.
But the darker months don’t have to drain your spirit. With a few gentle changes, you can ease the transition, protect your well-being, and even find some small pleasures in the season. Here are 12 practical, mood-boosting tweaks to help you feel a little more like yourself again.
1. Scent-map your evenings
“When daylight drops suddenly, the limbic system can interpret it as a threat,” explains Tina Chummun, psychotherapist and Counselling Directory member.
“Assign a distinct scent to each evening activity – lavender for winding down, rosemary for focus, vanilla for comfort. These continuity cues stabilise mood and teach the body that darkness equals familiarity, not danger.”
2. Book something to look forward to
“Having something in the diary can really lift your spirits,” says Steph Bell, psychotherapist.
“It doesn’t have to be big – a weekend away, dinner with a friend, or a spring trip. The key is anticipation. Planning it, talking about it, and even pinning a photo reminder somewhere visible can give you a daily boost.”
3. Catch the sunrise
Light exposure is crucial for well-being in winter. Noel Bell, UKCP psychotherapist, suggests turning it into an adventure:
“Try a sunrise walk. It’s energising, clears the mind, and makes you feel like you’re ‘beating the day’ before it begins.”
4. Take on a micro-challenge
“Choose a small, tactile hobby – clay modelling, embroidery, origami, collage – and do it for just 10 minutes at dusk,” says Tina Chummun.
“These creative acts trigger flow, releasing serotonin and reducing cortisol. Over time, your body begins to associate nightfall with calm instead of fatigue.”
5. Seek out effortless connection
When motivation dips, socialising can feel like hard work. Chummun suggests trying “asynchronous closeness”:
“Send a voice note, a short video diary, or a song that matches your mood. It sparks emotional warmth and connection without draining your energy.”
6. Try a lightbox
Light therapy can help counter Seasonal Affective Disorder (SAD). Emma Ross, psychotherapist, explains:
“Lightboxes and daylight-simulating bulbs can lift mood and energy levels. You can choose from box-style lamps, wake-up lights that mimic sunrise, or daylight bulbs for your living space.”
7. Experiment with ‘reverse daylighting’
Rather than chasing brightness, Tina Chummun suggests helping your body embrace the dark.
“Lower the room temperature slightly and play ambient sounds or gentle rainfall. This signals your body to release melatonin, improving sleep and rest. Joy comes naturally when the body feels safe.”
8. Declutter a little
You don’t have to wait until spring. “Clearing and rearranging your space can boost mood and energy,” says Noel Bell.
“A tidier environment lightens the cognitive load and helps you feel more in control. Even sorting one drawer can provide a feel-good sense of achievement.”
9. Allow yourself some indulgence
“It’s easy to forget to treat ourselves with the kindness we show others,” says Steph Bell.
“Try caring for yourself as you would a small child – wrap up in a heated blanket, eat your favourite comfort food, and give yourself permission to rest. Sometimes self-compassion is the most effective therapy.”
10. Turn movie night into sensory therapy
“Pick a film that stirs nostalgia or adventure and pair it with a sensory element,” suggests Tina Chummun.
“For instance, cook with basil while watching Eat Pray Love or light a citrus candle with a travel film. This sensory layering boosts dopamine and oxytocin, turning a passive activity into an uplifting ritual.”
11. Bring bedtime forward
“Sleep really is the new luxury,” says Melanie Shepherd, psychotherapist and UKCP spokesperson.
“Go to bed earlier and savour the cosiness – read, listen to a podcast, or just unwind. Even if you don’t sleep right away, resting early helps reset your body clock.”
12. Make space for the gloom
Finally, don’t pressure yourself to be relentlessly cheerful.
“Challenge the idea that joy is ‘good’ and not-joy is ‘bad’,” says Tina Chummun.
“Good therapy – and good living – isn’t about forcing happiness but accepting what’s real. When you meet yourself with compassion, you often feel better without even trying.”