Winter can be a difficult time for many people. Shorter days, less light and increased pressures at work and home can quietly affect mood, energy and motivation. Everyday tasks can feel heavier, routines harder to maintain, and the effort required to keep going can increase just as personal capacity feels reduced.
In this episode of The Choice Space, Dr Lee David speaks with Dr Helen Garr, Medical Director at NHS Practitioner Health, about finding a way through low mood in the winter months – particularly when demands remain high and there is little space to slow down.
Rather than viewing winter low mood as a personal failure or something to “push through”, the conversation invites a more compassionate and realistic understanding of what is happening and why.
Why winter can feel harder
Helen describes how winter often amplifies stress and emotional strain. Less daylight, disrupted routines and increased illness can all affect how we feel. For people working in health and care, winter pressures can intensify existing workload demands, leaving little room for recovery.
At the same time, the New Year can bring unspoken expectations – to improve, reset or push forward – even when energy and motivation are at a low ebb. When there is a gap between what we expect of ourselves and what we are realistically able to manage, frustration and self-criticism can creep in.
Naming this mismatch matters. Winter is not a neutral backdrop. It changes the conditions we are operating in.
Winter can be a difficult time for many people. Shorter days, less light and increased pressures at work and home can quietly affect mood, energy and motivation. Everyday tasks can feel heavier, routines harder to maintain, and the effort required to keep going can increase just as personal capacity feels reduced.
In this episode of The Choice Space, Dr Lee David speaks with Dr Helen Garr, Medical Director at NHS Practitioner Health, about finding a way through low mood in the winter months – particularly when demands remain high and there is little space to slow down.
Rather than viewing winter low mood as a personal failure or something to “push through”, the conversation invites a more compassionate and realistic understanding of what is happening and why.
Permission, balance and checking in
A key theme throughout the conversation is permission – giving ourselves permission to notice how we are really doing, rather than how we think we should be doing.
Helen talks about the importance of checking in with ourselves regularly, especially during the winter months. This doesn’t need to be complicated. It might be a brief daily pause to ask, Where am I today? or noticing early signs that mood, energy or resilience are slipping.
These small moments of awareness can help prevent the familiar pattern of pushing on until we crash. They also make it easier to recognise when extra support might be needed, rather than waiting until things feel unmanageable.
Small, nourishing actions still matter
Alongside recognising limits, the episode highlights the value of small, realistic actions that can support wellbeing in winter. Movement, light and connection are revisited repeatedly – not as grand lifestyle changes, but as gentle, everyday supports.
Helen shares how even brief moments of movement, a few minutes of daylight, or small moments of connection can make a difference. These actions don’t need to cost money or take significant time. What matters is intention and noticing their impact.
There is also reflection on relationships – both at work and beyond – and the role of psychological safety, kindness and being “held” within supportive environments. Feeling understood and supported is not a luxury; it is central to coping during harder seasons.
Finding a way through, not fixing
This episode does not offer a quick fix for winter low mood. Instead, it creates space to understand it in context – biologically, psychologically and socially – and to respond with realism rather than self-judgement.
The emphasis is on moving through this period with awareness, compassion and support, rather than forcing change or ignoring what is difficult. For clinicians and non-clinicians alike, the message is the same: winter changes the landscape, and it is reasonable to adjust how we care for ourselves within it.
If you are finding winter hard, this conversation offers permission to slow down, notice what you need, and reach out when you need support – without needing to justify or minimise your experience.
A key theme throughout the conversation is permission – giving ourselves permission to notice how we are really doing, rather than how we think we should be doing.
Helen talks about the importance of checking in with ourselves regularly, especially during the winter months. This doesn’t need to be complicated. It might be a brief daily pause to ask, Where am I today? or noticing early signs that mood, energy or resilience are slipping.
These small moments of awareness can help prevent the familiar pattern of pushing on until we crash. They also make it easier to recognise when extra support might be needed, rather than waiting until things feel unmanageable.
When low mood needs more support
The episode also explores how to recognise when low mood has moved beyond a seasonal dip. If feelings are persistent, interfering with daily life or noticed by others, that can be a signal to reach out.
Helen speaks openly about how common it is for people to minimise their distress or feel undeserving of help. Yet early support often leads to better outcomes, both emotionally and practically. Seeking help is framed not as failure, but as an appropriate response to sustained pressure and reduced capacity.
The conversation also carefully addresses more serious experiences, including feelings of hopelessness or thoughts about not wanting to carry on. These are named as signs of distress rather than truths that need to be believed, reinforcing the importance of talking about them and accessing professional support.
Choice Space takeaways
- Winter changes the conditions. Lower light, changing routines and increased pressure can all affect mood and energy. Noticing this helps reduce self-blame and makes room for a more realistic response.
- Permission matters. Giving yourself permission to slow down, adjust expectations or do less can be protective rather than avoidant – especially when capacity is reduced.
- Check in early. Small, regular check-ins with yourself can help you notice when things are starting to slip, rather than pushing on until you reach breaking point.
- Action can come before motivation. When mood is low, waiting to feel motivated often doesn’t work. Small, manageable actions – movement, light, connection – can gently shift things over time.
- Support is not a last resort. If low mood is persistent, interfering with daily life or noticed by others, reaching out early can make a real difference. Getting help is a proportionate response to sustained pressure.
- Connection and kindness count. Feeling held, understood and supported – at work and at home – plays a central role in coping during difficult seasons.
These takeaways aren’t about fixing winter or forcing change. They’re about making a bit of space, noticing what’s happening and choosing small, compassionate steps that support you where you are now.
About the guest
Dr Helen Garr is Medical Director of NHS Practitioner Health, a national service supporting Healthcare professionals with mental health and addiction difficulties.
She is a GP and recognised leader in wellbeing and mental health, with a background in psychology and nursing. Helen has worked extensively in student health at the University of Nottingham Health Service and continues to work in out-of-hours general practice.
She is a former Public Health England Clinical Champion for physical activity, a former Director of the British Society of Lifestyle Medicine, and currently serves as Wellbeing Lead for Nottinghamshire LMC. Helen is known for her engaging speaking style and commitment to compassionate leadership in healthcare.
Outside of work, Helen enjoys open water swimming (mainly in the summer), running half marathons (slowly) and walking her chocolate Labrador, Eileen.
