What to Do About Low Energy in Fall and Winter

By Dr. Katherine Jewett, PsyD, LMFT | Time to Thrive Therapy

The evenings arrive earlier, and getting through the day feels harder. Perhaps the walk you usually take has disappeared from your routine, dinner keeps getting later, or you cancel a plan you had been looking forward to because getting ready feels like too much.

You may want something practical to try before turning the change into a conclusion about yourself. Start with the part of your day that has become difficult and choose a manageable way to support it. You do not need to overhaul your routine.

Lower energy as the days get shorter does not, by itself, establish seasonal affective disorder. That is a form of depression with a recurring seasonal pattern that requires assessment. 1 The suggestions below are ordinary supports, not a diagnosis or a treatment plan. You can ask for professional help at any point; trying these ideas is not a condition of receiving care.

Start with what has become harder

Look at one ordinary moment. Are you struggling to get going in the morning, running out of energy before dinner, or avoiding activities you usually enjoy?

Suppose you used to walk with a friend after work, but now it is dark by the time you finish. You miss both the movement and the conversation. That gives you two possibilities to consider: finding a different time to be outside, or keeping the conversation even when the walk is not practical.

Your work hours, access needs and responsibilities matter. Choose an adjustment you can actually make rather than a routine that requires a different life.

Fit daylight and movement into the day you have

NHS guidance for seasonal affective disorder includes getting outside during daylight and keeping physically active. 3 These are general supports you might consider; they do not tell us why your energy has changed or promise that a walk will resolve it.

Could part of an existing break or errand happen outdoors, when weather, access and safety allow? If you want to move more, choose an activity that fits your health and abilities. A manageable amount is a more useful starting point than an exercise plan you already dread. NIMH notes that smaller amounts of activity can add up. 4

Ordinary time outdoors is different from light-box treatment. Do not treat these suggestions as instructions to buy a device or prescribe yourself a light-therapy schedule.

Make sleep and meals easier to manage

NIMH includes regular meals, hydration and making time for sleep among everyday mental-health supports. 4 Consider whether one of those has become harder to maintain.

Perhaps you arrive home hungry and too tired to decide what to cook. Keeping a familiar, easy meal available may help you eat without adding another complicated task. If evenings repeatedly run later than you intended, choose one nonessential job that can wait so there is more room for sleep.

Where your schedule allows, aim for some consistency in sleep times. Caregiving, shift work and health conditions may limit your options. If you are already sleeping much more than usual and still feel exhausted, mention that to a clinician rather than assuming you simply need to work harder at a routine.

Keep some connection without making it exhausting

When getting ready for a gathering feels difficult, it can be tempting to cancel and leave the next invitation unanswered too. Consider whether a smaller version of the contact would suit you better.

You might say, “I don't have much energy for going out tonight. Would you want to talk on the phone instead?” Or, “I'd still like to see you. Could we keep it to a short visit?”

NHS guidance encourages staying in touch and maintaining usual activities. 3 That does not require you to attend everything or pretend to enjoy yourself. Choose a person or activity that matters to you, and consider what would make participation manageable. If nothing feels enjoyable anymore, that is important to mention when seeking support.

Adjust what you are asking of yourself

A day with less energy may need fewer optional demands. Look at the evening you have planned: which task actually needs doing, and which could be simpler, shared or moved?

“Could you handle the groceries today? I'll send you the list” is a practical request. So is, “I can come for the meal, but I won't be staying late.” Offer what is realistic rather than committing to the version of the day you wish you could manage.

If work or caring responsibilities leave very little flexibility, another self-care task may not be what you need. Practical help and a conversation about the amount being asked of you may matter more.

Cover of the What Kind of Rest Do I Need? workbook.

FREE REST WORKBOOK

What kind of rest could support your day?

My What Kind of Rest Do I Need? workbook offers space to notice what has been draining you and consider what kind of rest or support might fit your day. It is a reflection aid, not a treatment for low energy or seasonal depression.

Download the free rest workbook

View instructions and supplies

The download includes a use guide. You can read it on screen or print it for reflection.

Notice what helps without turning it into a test

After trying an adjustment, ask something specific: Did having food ready make dinner easier? Did the shorter visit let you see someone you missed? You may notice a useful difference without feeling fully restored.

If nothing changes, that is information, not a failure to do self-help correctly. Do not keep adding activities or checking your mood throughout the day to prove that you are improving. You can set an idea aside, ask for help with the practical barrier, or bring the change in energy to a health professional.

Know when self-help is not enough

Seek professional advice if the change is concerning, persistent, worsening or interfering with your usual life. Difficulty sleeping, loss of interest, trouble concentrating and difficulty completing ordinary tasks are among the concerns NIMH advises discussing with a professional. 4

You do not need to wait for another winter to see whether it happens again, or try every suggestion first. If you cannot keep yourself safe or there is immediate danger, seek emergency help now rather than waiting for a routine appointment.

Tell a clinician what changed and what it is making harder

Start with a few observations: when the change began, what is different from your usual pattern, and its effect on daily life. For example: “For the past few weeks I've been sleeping later, still feeling tired, and canceling plans I usually enjoy.” Include easier days as well as harder ones.

Mention changes in health, work, caregiving, sleep opportunity, medications or substance use. NIMH recommends preparing your concerns, questions and a list of medications, including supplements and nonprescription products. 2 Bring that information privately to the clinician. A perfect diary is not required, and collecting more notes should not delay care.

You can ask, “What possible explanations should we consider?” and “What would be useful for me to do while we work this out?” Discuss treatment choices with the clinician rather than starting a light box or supplement from a social post. Some health conditions and medications require particular caution with light therapy. 1

If depression is part of that conversation, the practice's information about counseling for depression may help you prepare questions about fit. For today, the next step might be arranging an easier dinner, keeping a manageable plan with someone you trust, or making the appointment you have been putting off. Choose the response that fits what you are noticing.

This article provides general education, not a diagnosis or individualized treatment recommendation. Examples are illustrative and not taken from client care.