Shorter days, longer nights: looking after your mental health through Canberra’s cold season

If you live in Canberra, you know the shift is coming. One week the evenings are warm enough to sit outside, the next you are reaching for your puffer jacket by 5pm. The mornings get darker, the frost arrives, and before long you are spending the bulk of your day indoors with the heater on.

For many Canberrans, this seasonal change is more than just a wardrobe swap. It can have a real impact on mood, energy levels, motivation and overall mental health. That is entirely normal. But it is also worth understanding what is happening and how to manage it well.

Why the season change affects how we feel

Our bodies are sensitive to light. When daylight hours shorten, your body produces more melatonin (the hormone that makes you sleepy) and less serotonin (which plays a role in mood regulation). The result can be a subtle but noticeable shift in how you feel, both physically and emotionally.

Add to that the reduced opportunity for outdoor activity, social lives getting quieter, and the general tendency to withdraw indoors, and it makes sense that many people feel less like themselves during the cooler months.

What is seasonal affective disorder?

For some people, the changes that come with winter go beyond low energy or a dip in motivation. Seasonal Affective Disorder, or SAD, is a form of depression that follows a seasonal pattern, typically beginning in autumn or winter and improving as spring arrives.

Symptoms can include persistent low mood, fatigue, difficulty concentrating, changes in appetite (particularly cravings for carbohydrate-heavy foods), withdrawing from social contact and losing interest in things that usually feel enjoyable. These symptoms can be significant and should not be dismissed as “just the winter blues.”

SAD is more common in places with long, cold winters and limited sunlight. Canberra’s clear but cold winters mean shorter effective daylight hours, which can be a contributing factor for those who are susceptible. According to the Mental Health Foundation Australia, 35% of Australians experience some degree of the “winter blues” – a milder but still meaningful dip in mood, energy and motivation that follows a seasonal pattern, with some experiencing the more significant symptoms of full clinical SAD. If you recognise these symptoms in yourself and they are lasting more than a couple of weeks or affecting your ability to function day to day, it is worth speaking with a health professional. Effective treatments are available, including talking therapies, light therapy and, in some cases, medication.

Practical tips for managing the seasonal shift

You do not have to wait until things feel difficult to take action. The following strategies can help you move into the cooler months in a more supported way.

Get outside in the daylight, even briefly.

Natural light exposure during daylight hours, particularly in the morning, is one of the most effective ways to support your mood and regulate your sleep-wake cycle. Even a 15-minute walk at lunchtime can make a difference.

Keep your social connections going.

It is easy to cocoon in winter, but social isolation tends to make mood worse over time. Try to maintain regular catch-ups, even if they end up being indoors.

Protect your sleep routine.

With longer nights it can be tempting to sleep more, but irregular sleep patterns can compound low mood. Try to maintain consistent sleep and wake times through winter.

Move your body regularly.

Exercise is one of the most well-evidenced ways to support mental wellbeing. In winter, it can help to find an indoor option you enjoy, whether that is a gym, a yoga class or even a home workout, so that cold mornings are less of a barrier.

Be intentional about light at home.

Opening blinds and curtains to let in as much natural light as possible during the day, and using brighter lighting indoors, can help offset the effects of shorter daylight hours. Some people find a dedicated light therapy lamp helpful.

Notice what you are eating and drinking.

Winter cravings for comfort food and increased alcohol consumption are common, but both can affect mood over time. Aim for balance rather than restriction.

Check in with yourself honestly.

It is normal to feel a bit flat in winter. But if that flatness is persistent, or if you are noticing that things you usually enjoy no longer appeal to you, it may be more than just the cold.

When to seek support

There is no threshold you need to reach before talking to someone. If you are concerned about how you are feeling, or if someone close to you is struggling, reaching out to a mental health professional early is always a good step.

At Think Mental Health, our team includes psychologists, psychiatrists and general practice supports who can provide support for mood-related concerns at any stage.

Winter is long enough. Getting support early can make it significantly easier to manage.

Find out more about our services or contact us today.