Managing Mental Health During Winter in Canberra.
Canberra, Australia's capital, is known for its crisp winters, complete with frosty mornings, short days, and plummeting temperatures. While its winter charm can be beautiful—think misty lakes and snow-dusted Brindabellas—it can also bring about a serious dip in mental well-being for many residents. Seasonal Affective Disorder (SAD), general low mood, and increased isolation are common concerns during the colder months.
Whether you're a long-time Canberran or new to the city, understanding how winter can impact your mental health and knowing how to cope effectively can make all the difference.
Why Winter Impacts Mental Health
Before diving into strategies, it’s helpful to understand why winter can be mentally challenging:
Reduced Sunlight Exposure: Canberra winters are marked by fewer daylight hours and more overcast days. This reduction in sunlight can affect your body’s internal clock (circadian rhythm), disrupt sleep, and reduce the production of serotonin, a brain chemical that affects mood.
Isolation: Cold weather can discourage social interaction. People are less likely to go out, and spontaneous outdoor activities become rare. This isolation can exacerbate feelings of loneliness and depression.
Seasonal Affective Disorder (SAD): SAD is a type of depression that typically occurs during the winter months. It’s linked to a lack of sunlight and can cause symptoms like fatigue, low mood, and withdrawal from activities you normally enjoy.
Lifestyle Disruption: Winter can disrupt daily routines—whether due to staying indoors more often, exercising less, or sleeping differently. These changes can create a domino effect on mental health.
10 Practical Strategies for Maintaining Mental Health in Canberra’s Winter
Get As Much Natural Light As Possible
Try to get outside during daylight hours, especially in the morning. Even a 20-minute walk can boost your vitamin D levels and help regulate your circadian rhythm. Lake Burley Griffin, Mount Ainslie, and the National Arboretum offer excellent walks, even in chilly weather.
Tip: Open your blinds and curtains during the day to let in natural light. Sit near windows when indoors.
Stay Active
Exercise releases endorphins, which are natural mood lifters. It doesn’t have to be intense—yoga, stretching, or a brisk walk are great options. If it's too cold outside, indoor activities like online fitness classes or home workouts can help.
Establish a Routine
Maintaining a consistent daily schedule helps stabilise your mood. Aim to wake up and go to bed at the same time each day, plan regular meals, and include activities that bring you joy.
Eat Mood-Boosting Foods
Comfort foods are tempting during winter, but try to include foods rich in omega-3 fatty acids (like salmon), complex carbohydrates (like whole grains), and leafy greens. These nutrients support brain health and mood.
Use Light Therapy
For those with moderate to severe winter depression or SAD, light therapy lamps can mimic sunlight and help regulate mood and sleep. These are especially helpful in Canberra where the winter daylight is limited.
Stay Connected
Even if you're not keen on braving the cold, make time for friends and family. Phone calls, video chats, and even group texts can provide emotional support. Attend local indoor events, workshops, or community groups to stay socially active.
Practice Mindfulness and Relaxation
Mindfulness techniques like meditation, journaling, and deep breathing can reduce anxiety and improve overall mood. The winter season is a great time for self-reflection and personal growth.
Take Vitamin D Supplements
Since sunlight exposure is limited during Canberra winters, many people become deficient in vitamin D, which plays a crucial role in mood regulation. Talk to your GP about testing and supplementation if needed.
Reach Out for Professional Support
If you notice your mood taking a dip during the colder months, know that you're not alone—and support is available. Winter can amplify feelings of sadness, anxiety, and isolation, but speaking with a trained professional can make a world of difference.
Eryn Long, Counsellor, offers a compassionate, client-centred approach tailored to help you navigate the emotional challenges that often arise in winter. Whether you're experiencing seasonal depression, struggling with motivation, or simply need someone to talk to, Eryn provides a safe and supportive space to explore what you’re going through.
Don’t wait for things to feel overwhelming—taking the first step toward support is a sign of strength.
10. Plan Enjoyable Activities
Having something to look forward to can make winter more bearable. Whether it’s a weekend trip to the snowfields, a cozy movie night, or learning a new skill like knitting or photography, staying mentally engaged can ward off seasonal blues.
Embracing Winter, Canberra-Style
Canberra's winter, with all its challenges, also offers a unique opportunity to slow down and recalibrate. It’s a season for cozy cafes, crackling fires, and stunning frosty landscapes. Embracing the season, rather than resisting it, can improve your mental state.
Here are a few ideas:
Visit a Canberra winery for a weekend escape with mulled wine and hearty meals.
Enjoy the snow at nearby Corin Forest or take a short drive to the Snowy Mountains.
Try winter photography—the foggy mornings and golden sunsets are breathtaking.
Indulge in hot chocolate crawls around Braddon, Kingston Foreshore, and NewActon.
Final Thoughts
Winter in Canberra doesn’t have to mean gloom and isolation. By being proactive and kind to yourself, you can protect your mental health and even thrive in the colder months. Remember: it’s okay to struggle, but you don’t have to do it alone. If you or someone you know is feeling persistently down, reach out to a trusted person or professional. Taking the first step can make all the difference.
Stay warm, stay connected, and take care of your mind this winter.