Winter can be a challenging season for many women, but for those in perimenopause or menopause, the colder months often magnify symptoms that are already difficult to manage. Shorter days, lack of sunlight, and disrupted routines can intensify anxiety, low mood, fatigue, and sleep issues, creating the perfect storm for what many describe as “winter overwhelm.”
As a menopause coach, I see the same pattern every year: women feeling emotionally heavier, more anxious, less motivated, and increasingly isolated without fully understanding why. But winter doesn’t have to feel like a battle. With the right tools, knowledge, and nurturing habits, you can move through the season with greater steadiness and self-compassion.
During menopause, fluctuating oestrogen and progesterone levels directly affect neurotransmitters like serotonin and dopamine the chemicals responsible for mood, motivation, and emotional balance. When this hormonal imbalance collides with winter’s natural dip in light exposure, women are more vulnerable to:
- Heightened anxiety
- Persistent low mood
- Increased irritability
- Trouble concentrating
- Feeling disconnected or “flat”
For some, this overlaps with Seasonal Affective Disorder (SAD), making winter emotionally and physically draining.
Understanding the physiological link removes the shame and reminds you:
You’re not “overreacting” your body is navigating real, layered changes.
Get Outside Daily, Even When You Don’t Feel Like It
Light is medicine in winter
Just 10–20 minutes of outdoor daylight can boost serotonin, stabilise your mood, and regulate your sleep cycle. Even on cloudy days, natural light is far stronger than indoor lighting.
Try adding simple habits such as:
- A short walk each morning
- Opening curtains fully as soon as you wake
- Sitting near a bright window when reading or working
If possible, consider a medically approved SAD lamp for additional light therapy.
Nourish Your Brain With the Right Nutrients
During the winter months, your brain needs additional support.
Consider increasing:
- Magnesium promotes calm, reduces anxiety, and supports sleep
- Omega-3 fatty acids improve mood and cognitive function
- Vitamin D & K2 are essential during UK winters due to limited sunlight
- B vitamins reduce fatigue and support emotional stability
Many women notice significant improvement when these are taken consistently.
Move Your Body Gently and Regularly
You don’t need intense workouts; even gentle movement can lift low mood and reduce anxiety.
Try:
- Stretching or yoga
- Brisk walks
- Light strength training
- Dancing around the house
- Home Pilates sessions
Movement increases endorphins and reduces cortisol levels, exactly what menopausal bodies need during winter.
Prioritise Rest and Regulated Routines
Winter encourages hibernation, so allow yourself to slow down without guilt.
Protect your energy by:
- Going to bed and waking up at consistent times
- Reducing overstimulation (especially late at night)
- Creating a calming, warm sleep environment
- Limiting caffeine after midday
A predictable routine helps your nervous system feel safe, one of the most powerful tools for managing anxiety.
Stay Connected Don’t Retreat Into Isolation
Isolation intensifies low mood.
Connection helps regulate your emotions.
Try:
- Calling a trusted friend
- Booking a weekly wellness activity
- Joining a support group
- Attending a local women’s wellbeing class
- Scheduling “light” social time, not heavy emotional labour
Remember: connection doesn’t require being “on.” Sitting with someone in comfortable silence counts too.
Isolation intensifies low mood.
Connection helps regulate your emotions.
Try:
- Calling a trusted friend
- Booking a weekly wellness activity
- Joining a support group
- Attending a local women’s wellbeing class
- Scheduling “light” social time, not heavy emotional labour
Speak Kindly to Yourself
Emotional challenges are not personal failures.
Winter is harder.
Menopause is harder.
Both together require tenderness, not self-criticism.
Daily affirmations, journaling, prayer, or gratitude practices can gently re-anchor your mind when anxiety and low mood begin to spiral.
With the right support, structure, and strategies, you can protect your mental health, reduce anxiety, and maintain emotional steadiness throughout the colder months.
Your body is transitioning. Your hormones are shifting. Your needs are changing.
You deserve a winter that feels peaceful, supported, and manageable, not overwhelming.
If you are struggling, reach out. You are not alone, and help is available!
