Winter Blues: Finding Light During the Darkest Season

As the days grow shorter and the cold builds up, many people notice a shift in their mood, energy, and motivation. The winter months can feel heavy. There is less sunlight, and a change in routines, which can lead to withdrawal from the cold weather, and what is commonly referred to as the “winter blues.” For some, this may show up as low mood or fatigue. Our nervous systems are deeply influenced by light, circadian rhythm, and connection. When those are reduced, it makes sense that our emotional well-being is affected. These symptoms don't signal weakness, rather they are predictable reactions to seasonal and environmental changes.

Chanukah, often called the Festival of Lights, offers a powerful metaphor that remains relevant even after the holiday has ended. Light does not need to be abundant to be meaningful. Even a single flame has the capacity to push back darkness. This idea is particularly relevant during the winter months. We often fall into all-or-nothing thinking during periods of low energy or distress, especially when the days get so short, “If I can’t get everything done, what’s the point?” Chanukah reminds us that progress does not require perfection. Small, consistent sources of light matter.

What “Light” Can Look Like

Light doesn’t always mean happiness or constant positivity. Sometimes, light looks like taking a short walk during daylight hours, reaching out to one person, maintaining a routine, and practicing self-compassion instead of self-criticism. It can even mean doing something to make the depth of winter more enjoyable like sipping a hot cocoa on the couch. These seemingly small choices can help counter withdrawal, support mood regulation, and restore a sense of agency during the winter months. One of the most powerful dialectics of Chanukah is that darkness and light can coexist. Now that chanukah has ended, the candles have burned down, and the decorations are put away, but the light doesn’t have to disappear! 

One of the most common factors that worsens winter blues is self-criticism. As energy and motivation decrease, many people judge themselves for not being as productive, but this only increases stress, emotional reactivity, and withdrawal. In contrast, self-compassion helps activate our bodies ability to self soothe, supporting emotional regulation, resilience, and psychological flexibility.

Self-compassion does not mean lowering standards or giving up on growth. Rather, it involves responding to internal struggle with the same understanding and care one would offer a close friend. During the winter, this often means acknowledging the real impact of seasonal changes and adjusting expectations accordingly. That means allowing yourself to move at a slower pace without labeling it as failure, normalizing low energy as a physiological response to reduced daylight, and speaking to yourself with warmth rather than harsh judgment when motivation is low. 

Just as Chanukah teaches that even a small flame matters, self-compassion reminds us that gentle care is often more effective than force. During the winter months, treating yourself with kindness and acceptance is not indulgent, rather it is but truly beneficial for your mental health.