Why This Winter Has Affected My Mental Health More Than Usual

Today | 4 min read

This year, winter has hit me harder than most. The second the clock struck midnight on 2026, it felt like my mental health took a nosedive. 

Even the most minor inconveniences have left me spiraling. Anything from spelling a word wrong in an email to misplacing something in our house to having to cancel plans – I will immediately think, “you’re going to get fired. Your husband is going to leave you. Your friends are annoyed with you. Everyone would be better off without you.”

I know I’m not alone. Several friends have told me their mental health has plummeted this winter, too.

Why is that? It definitely doesn’t help that the start of 2026 brought the coldest temperatures in Michigan since the Polar Vortex of 2019. I reacted by retreating indoors, moving my body less and isolating myself from friends because leaving the house felt like more work than it was worth.

This self-imposed isolation has exacerbated my symptoms of Seasonal Affective Disorder (SAD), which already peaks in January and February. According to the Mayo Clinic, the lack of sunlight decreases serotonin (a mood-regulating neurotransmitter) and increases melatonin (a hormone associated with sleepiness), triggering symptoms like sadness, fatigue and lethargy. Prolonged, isolated time indoors can also cause feelings of being "trapped" or losing interest in activities.

Here’s what I’m doing to combat my seasonal depression:

Leaving the house

I recently spent an entire weekend in the house – not even opening the front door. When Monday rolled around and I was working from home, I didn’t understand why I felt sluggish, foggy and like I wanted to cry. When the clock struck 5 p.m., I knew I had to get out of the house. Our family went out to eat at a nearby Irish restaurant. Getting dressed, putting on make-up and going out – I felt like a whole new person. I’ve realized that it’s essential, even if it’s just walking to the mailbox or working from a coffee shop, to leave the house for a little bit every day.

Lowering my expectations

People say “new Year, new me” as if you’re supposed to hit the ground running and achieve all the goals you’ve set right away. I’m trying not to put too much pressure on myself though. If I’m being honest, maybe the only goal for the beginning of the year should be surviving.

Making sure I get sunlight

With less daylight in the winter, people with SAD may have lower vitamin D levels, further reducing serotonin activity, according to the National Institute of Mental Health. That’s why, on days I work from home, I make sure to sit by a window to get more sunlight. My husband also recently bought a light lamp, which mimics natural outdoor light, for us to use when it’s gray outside.

Trying to find the magic again

One of the reasons the start of the year can be so hard is because the holidays are over, and it’s back to the daily grind. I’ve been trying to find some ways to put the magic back into my everyday life. I’ve kept some of the Christmas lights up instead of taking them all down. My family and I planned a trip to Florida at the end of the month, so we have something to look forward to.

And I recently talked to a friend I haven’t seen in a while and made plans to hang out, another way to turn my stuck-indoors winter into something better and brighter. 

Practicing positive self-talk

When I’m feeling depressed, the words, “you’re worthless” and “nobody actually cares about you,” will pop into my head as if they are coming from someone else. I try to fight back against these thoughts. The trick that helps me is asking, "would I say this to my best friend? Would I say this to my son?" I try to pretend I’m saying these words to someone else, and that helps me realize how cruel these thoughts actually are. This helps remind me that I don’t deserve these criticisms, and instead, I deserve the same kindness I give to everyone else.

Reminding myself this feeling won’t last

It helps to remind myself that this is only temporary. It’s called SAD for a reason. Seasons change, and the days are already starting to get longer. The temperatures will rise, the snow will melt and the mental fog will lift.

Image: Courtesy of Monica Drake

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