How to support low mood naturally in the darker months

If you find yourself feeling flat, unmotivated or emotionally heavy as the days get darker, you're not alone. Low mood in the winter months is a common experience, sunlight is scarce with grey skies above and the cold keeps us indoors. We can fall into a mode of waiting it out, but what a waste of almost half of the year!

Your body and mind respond to seasonal changes, and it is possible to get into nature's flow so that you can lift your energy, steady your mood, and feel more yourself. In this post, we'll explore why mood can dip during winter and some gentle ways to support emotional balance, naturally.

Why mood often drops in winter

Winter brings darker mornings, shorter days and less sunlight. All of this affects your body's internal clock and the production of key mood-regulating chemicals like serotonin and melatonin. When we don't get enough light, our circadian rhythm becomes disrupted, which can affect sleep, appetite, energy and emotional resilience.

We also tend to move less, go outside less, and eat more comfort foods, all of which can contribute to feeling sluggish or low. If you're already dealing with stress or hormonal changes, this seasonal dip can feel even harder.

The good news is that there are natural ways to support mood and energy during winter, and they don't involve pushing through or pretending everything is fine.

Small shifts that make a big difference

1) Get outside first thing

Even on grey days, natural light in the morning helps reset your body clock. A ten-minute walk or just stepping outside with your morning drink can help regulate your sleep-wake rhythm and improve mood. If you really can't face doing that, you could reorganise your bedroom or locate a comfy chair near a window that gets the morning sun. Open the window so the sunlight hits your skin, stay cosy and warm but get the benefit of all the good things the morning light gives us.

2) Keep your blood sugar steady

Mood crashes often follow blood sugar crashes. Eat balanced meals with protein, fibre and healthy fats. Avoid long gaps between meals and limit sugary snacks, which give a short lift but leave your feeling worse. Start the day with a good breakfast and you'll find the rest of the day will be much easier to manage too. We usually crave sweet and processed things because our brain thinks we're missing nutrients or lacking energy. Two eggs on sourdough toast with a few tomatoes or a piece of fruit with nut butter, can be the best way to set up your metabolism and appetite for the whole day.

3) Move your body (even just a bit)

Gentle movement helps lift mood, release feel-good chemicals, and reduce the physical effects of stress. Try walking, stretching, yoga or dancing in the kitchen. It doesn't have to been intense to work.

4) Try a herbal mood blend

This is where the right herbs can make a noticeable difference. Hello Bliss is a gentle non-sedating daily capsule that combines some of nature's best mood-lifting and nervous system-supporting herbs. It can be especially helpful during winter, when everything feels a little heavier than usual.

Some of the key herbs in Hello Bliss include:

• Melissa (Lemon balm): calming and uplifting, helps with nervous tension and emotional overwhelm.

• Calendula: supports lymphatic flow and is often used for low, heavy feelings and stuck energy.

• Lavender: eases irritability and tension, and promotes a sense of calm.

• Rhodiola: a classic adaptogen that support stamina, mental focus and emotional resilience.

• Reishi: a nourishing mushroom that supports the nervous system and helps with long-term stress recovery.

• Saffron: used in traditional medicine to lift low mood and support emotional balance.

• Linden: gently calms the heart and mind, especially useful for anxiety with restlessness.

• Rose: traditionally used for emotional heaviness and grief, helps soften the heart.

• Meadowsweet: support the gut-brain connection and soothes tension help in the body.

• Alfalfa: rich in nutrients, it supports overall vitality and energy.

  
  

Together, these herbs help bring a sense of emotional lightness and calm. They don't blunt your emotions or mask how you feel, but rather give your system the support it needs to stay steady through the darker season.

Click here to buy Hello Bliss. Use code UKWELLNESS15 to get 15% off.

Other natural support to lift mood gently

Here are some additional tools you can have ready in your winter toolbox:

Essential oils

Scent can shift the nervous system within seconds. Try diffusing oils like bergamot, orange, or frankincense to lift your mood or promote calm. A drop of rose or lavender oil on a scarf or your pillow can bring comfort on heavier days. Essential oils work best when used little and often throughout the day. Check our THP's essential oil recommendations.

Homeopathy

A well-matched remedy can do wonders for emotional balance. Ignatia is often helpful when mood feels low and changeable, especially if there's sadness, irritability, or grief underneath. Nat mur may suit those who feel flat and withdrawn but prefer not to talk about it. For general emotional heaviness with fatigue, Sepia or Pulsatilla can be supportive. If you're unsure where to begin, a homeopath can help match the right remedy to how your feel. Click here to find a homeopath.

Flower essences

Think of flower essences as emotional support in liquid form. They work subtly, but deeply and are especially useful when mood patterns feel stuck or hard to explain. Elm is helpful when lift feels overwhelming. Mustard is often used for low mood that comes and goes without a clear reason. Gentian can support those who feel discouraged after setbacks, and Gorse may help when there's a sense of hopelessness. A few drops under the tongue or in water daily is all it takes.

These natural supports don't override your emotions—they help you move through them with a little more ease. The key is to stay consistent, listen to your body, and choose things that feel doable.

Winter doesn't have to feel heavy

You don't have to wait until spring to feel better. By supporting your nervous system, getting outside when you can, eating to nourish and stabilise, and gently brining in herbal support, you can shift how winter feels.

Be kind to yourself, especially in the winter months. Your body is responding to nature, not failing. A few small daily supports can help you feel more balanced, more resilient, and more like you.

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This article was written by Hello Wellness, here is the link to the original source: https://hello-wellness.co.uk/blogs/sonias-practitioner-blog/how-to-support-low-mood-naturally-in-the-darker-months