Feeling Low in the Winter Months: Journaling & Exercise

As the days have gotten shorter and the temperatures dropped, myself and many of us start to feel a little off. The winter months can often bring about a shift in mood, leaving us feeling more tired, isolated, or disconnected. If you're someone who struggles with these feelings, you're not alone. The season of cold and darkness can affect our mental health in ways we might not always recognise at first. There are simple, yet powerful tools we can use to support our emotional well-being during these challenging times. Two of the most accessible, yet effective practices are journaling and physical exercise.

It’s common to experience shifts in mood as the seasons change, but in winter, these feelings can be amplified. Lack of sunlight, less time spent outdoors, and the temptation to stay indoors more can all contribute to a sense of lethargy, sadness, or even anxiety. This occurance is sometimes referred to as Seasonal Affective Disorder (SAD), but whether it's a mild case of the winter blues or something more profound, the emotional feelings are real.

If you’ve been feeling more withdrawn, disconnected, or a bit down recently, it’s important to recognise that it’s okay to feel this way. These feelings don’t define who you are, nor do they mean you’ll feel this way forever. But to work through them, it’s good to find healthy outlets and ways to process your emotions. That’s where journaling can make a difference.

Journaling may seem like a small gesture, but its power lies in its ability to give us a safe space to express our emotions. When we're feeling low, it can be difficult to talk to others or even to understand exactly what we're going through. Sometimes, putting our thoughts on paper helps us untangle the emotions that are difficult to verbalise.

I’ve found that writing in a journal or bullet pointing the feelings I've had that day allows me to unload my mind, giving me clarity in the midst of emotional chaos. Each entry doesn’t have to be lengthy or profound; the act of writing itself is what can provide relief. The simple process of sitting down with pen and paper, without judgment, creates a mental space where we can reflect, vent, and explore our feelings without fear of rejection or misunderstanding.

What I’ve noticed over time is that consistency in journaling helps me gain a better understanding of my emotions and patterns. On days when I feel disconnected or overwhelmed, I might write about what happened that day. Other times, I might jot down a few words or reflect on something positive that happened, no matter how small. Looking back on my entries over time, I can spot patterns — things like recurring thoughts, triggers, or even the specific days when I feel the lowest. This awareness can be empowering because it helps me anticipate and manage my emotions before they spiral out of control.

While journaling is a powerful tool for mental clarity and emotional processing, it’s equally important to care for our bodies during the winter months. When we exercise, we’re not just taking care of our physical health; we’re also taking care of our minds. I’ve recently made a commitment to incorporate both journaling and regular physical activity into my routine, and I can honestly say that it has made a profound difference.

Exercise doesn’t have to be intense or intimidating. for me I take a short walk at least once a day outside as well as a gentle yoga session at home, this can release endorphins, boost energy, and reduce feelings of stress or sadness. The key is consistency — just as we can benefit from journaling every day, even a little movement each day helps us feel better both physically and mentally. When we exercise, we’re sending a signal to our brains that we are taking care of ourselves, which can lift our spirits and give us a sense of accomplishment.

If the winter months are making you feel more vulnerable or disconnected, please remember that it’s okay to reach out for support. Whether it’s a friend, family member, or a professional, talking to someone you trust can help ease the burden. But in the meantime, journaling and exercise are two simple, self-care tools that can help bring you back to yourself — and remind you that you are capable of weathering the storms, no matter the season.

So, as we navigate these colder months, let’s be kind to ourselves. Let’s give ourselves permission to feel, to rest, and to heal. Journaling and exercise may be small steps, but they’re powerful ways to honour our emotional and physical well-being — even in the quiet, stillness of winter.