Breaking the Midwinter Blues: Finding Light in the Darkest Days

By Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Director, Venture Counselling & Therapy Inc.

Posted: January 29, 2026

The Midwinter Slump

By the end of January, many of us feel the weight of winter more deeply. The glow of the holidays has faded, resolutions may already feel hard to keep, and the days remain short and cold. This season often brings what I call the midwinter slump—a stretch of fatigue, low mood, and irritability that makes it hard to stay motivated.

It’s not just in your head. Reduced sunlight impacts serotonin and melatonin, which affect mood and sleep. Add financial pressures from December, the quiet that follows weeks of activity, and the fatigue of routine, and it’s easy to see why this time of year feels particularly heavy.

A Personal Note

I know this slump well. Growing up in Atlantic Canada winters, I often felt the darkness take its toll. Even now, I notice the dip in late January.

One winter in particular stands out. I was running my clinic, raising three boys on my own, and working late nights to keep everything afloat. I remember sitting at my desk, exhausted, staring at the screen and wondering if I had the strength to keep going.

What helped me wasn’t one big solution—it was small, steady practices. Taking a walk outside, even when it was freezing. Pausing to breathe between counselling sessions. Letting myself accept help instead of trying to carry everything alone. Those small choices didn’t erase the stress, but they gave me enough light to make it through the dark days.

5 Ways to Lighten the Midwinter Mood

If you’re struggling right now, here are five practical, gentle ways to bring light back into the season:

1. Chase the Light – Open your curtains wide, sit near windows, or step outside whenever possible. Even brief daylight exposure can lift mood.

2. Move Your Body – Gentle stretches, yoga, or short walks help release endorphins and increase energy.

3. Stay Connected – Isolation makes the slump worse. Call a friend, meet for coffee, or check in with someone you trust.

4. Create Cozy Rituals – Light candles, sip warm drinks, or curl up with a good book. These rituals add comfort to long nights.

5. Practice Self-Compassion – Remind yourself that it’s normal to feel low this time of year. You don’t have to push through perfectly—small steps are enough.

Looking Ahead

The good news is that the slump doesn’t last forever. February is around the corner, and with it, slowly lengthening days and new energy. Until then, give yourself permission to slow down, rest, and lean into practices that nourish your body and mind.

Even in the coldest, darkest days of winter, light has a way of returning. And so do we.

Final Thoughts

Holding light and resilience with you through this season,

Rose Degenhardt, MA, RCT, CCC

Founder & Clinical Director

Venture Counselling & Therapy Inc.

A Reflection for You

What’s one small step you can take this week to bring more light and balance into your life?