Battling Winter Blues: Why Women Feel the Chill More
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Time to read 6 min
As winter settles in, motivation can feel like one of the first casualties. The mornings are darker, the evenings seem endless, and even the simplest tasks can feel heavier than usual. It’s the season when gym memberships spike, diet plans are downloaded in earnest, and fitness resolutions dominate conversations — yet, for many women, sticking to those goals feels significantly harder during the colder months.
If you’ve ever found yourself abandoning your trainers because it’s too cold, too dark, or simply too exhausting to face the treadmill, you’re not alone. And if winter leaves you feeling flat, low, or disconnected from things you normally enjoy, there may be more going on than a lack of willpower. Research increasingly shows that women experience the winter blues more intensely than men — and there are compelling biological, psychological, and hormonal reasons why.
Table of contents
Winter Blues: More Than Just a Bad Mood Seasonal Affective Disorder (SAD): Why Women Are More Susceptible The Biological Reasons Women Feel Winter More Deeply 1. Circadian Rhythm Disruption 2. Hormones and Cortisol 3. Inflammation and Immune Response Why Motivation Feels Harder in Winter Light Therapy: A Powerful Tool Against Winter Blues Small, Sustainable Ways to Support Winter Wellbeing You’re Not Alone — And You’re Not Broken FAQs Related Blog Posts
Winter Blues: More Than Just a Bad Mood
The term “winter blues” is often used casually, but for many women it represents a genuine daily struggle. While everyone experiences low moods from time to time, winter can amplify emotional fatigue, reduce energy levels, and make even positive habits feel overwhelming.
Shorter daylight hours, colder temperatures, disrupted routines, and the financial hangover of the festive season all contribute to low mood. However, studies suggest that women are disproportionately affected — experiencing higher levels of tiredness, reduced motivation, and increased depressive symptoms compared to men during autumn and winter.
At Myza, we see this reflected time and again. Conversations with our community reveal a shared sense of frustration: wanting to feel better, healthier, and more energised, yet struggling to summon the mental and physical resources to do so.
Seasonal Affective Disorder (SAD): Why Women Are More Susceptible
Seasonal Affective Disorder (SAD) is a recognised form of depression that follows a seasonal pattern, with symptoms worsening during the darker winter months. Around 3% of the population are affected by SAD, but many more experience subclinical symptoms that don’t meet diagnostic thresholds yet still significantly impact wellbeing.
A large-scale study involving over 150,000 participants aged 37 to 73 found that women report:
Higher levels of fatigue
Increased depressive symptoms
Reduced pleasure in everyday activities during winter
In contrast, men’s mood levels remained largely stable across seasons. Importantly, these differences persisted regardless of age, lifestyle, or social factors — pointing toward a gender-specific biological mechanism rather than purely environmental causes.
The Biological Reasons Women Feel Winter More Deeply
1. Circadian Rhythm Disruption
Our internal body clock — known as the circadian rhythm — regulates sleep, mood, and energy levels. Reduced daylight in winter disrupts this rhythm, impacting serotonin (the “feel-good” neurotransmitter) and melatonin (the sleep hormone).
Women’s brains appear to be more sensitive to seasonal light changes, making them more vulnerable to mood disruptions when daylight is scarce.
2. Hormones and Cortisol
Women naturally produce higher levels of cortisol, the stress hormone. While cortisol plays an essential role in survival, chronically elevated levels are associated with anxiety, inflammation, and depression.
During winter, environmental stressors — such as cold exposure, disrupted sleep, and reduced activity — can further elevate cortisol, increasing emotional vulnerability.
3. Inflammation and Immune Response
Research suggests women have a stronger inflammatory response to environmental stress than men. While this can be protective in some contexts, it also increases susceptibility to mood disorders, including depression.
Inflammation has been closely linked to depressive symptoms, particularly during periods of prolonged stress — such as winter.
Why Motivation Feels Harder in Winter
Many women blame themselves for “failing” at winter goals, but the reality is far more complex. Winter reduces:
Energy availability
Dopamine response (linked to motivation)
Physical comfort (cold discourages movement)
Social interaction (which buffers against depression)
Add to this the pressure to “bounce back” after Christmas and the unrealistic fitness imagery often dominating gym culture, and it’s easy to see why motivation wanes.
Feeling discouraged or low during winter isn’t a personal flaw — it’s a physiological and psychological response to a challenging environment.
Light Therapy: A Powerful Tool Against Winter Blues
One of the most evidence-backed treatments for seasonal low mood and SAD is light therapy. Exposure to bright, natural-spectrum light helps regulate circadian rhythms, boosts serotonin production, and improves sleep quality.
Wake-up lights and light therapy lamps are particularly effective because they:
Simulate natural sunrise
Reduce morning grogginess
Improve mood and alertness
Support better sleep patterns
Incorporating light therapy into your daily routine can make a noticeable difference within just a few weeks — especially for women who are more sensitive to seasonal light changes.
Small, Sustainable Ways to Support Winter Wellbeing
Rather than overhauling your lifestyle, focus on gentle, supportive habits that work with your body:
- Prioritise Morning Light: Even on grey days, natural daylight exposure within the first hour of waking can significantly improve mood and energy.
- Move Gently, Not Intensely: Short walks, stretching, or low-impact workouts are often more sustainable than intense gym sessions during winter.
- Support Sleep Quality: Consistent bedtimes, reduced evening screen exposure, and calming night-time routines help regulate hormones and mood.
- Be Kind to Your Nervous System: Meditation, breathwork, journaling, or simply slowing down can reduce cortisol and inflammation.
- Reframe Productivity: Winter is not the season for relentless output. Allow yourself rest without guilt — it’s biologically appropriate.
You’re Not Alone — And You’re Not Broken
The idea that motivation should be constant year-round is both unrealistic and harmful. Women’s bodies and brains are highly responsive to environmental cues, and winter presents genuine challenges.
Understanding why winter affects women more deeply empowers us to respond with compassion rather than self-criticism. Low mood, fatigue, and lack of motivation are signals — not failures.
Over the coming weeks, the Myza editorial team will be sharing practical, science-backed ways to help you navigate winter with greater ease, balance, and self-kindness.
If you have your own tips, experiences, or questions about managing the winter blues, we’d love to hear from you. Contact us at editorial@myza.co and be part of the conversation.
Because winter may be inevitable — but suffering through it doesn’t have to be.
FAQs
1. Why do women experience the winter blues more than men?
Women are more sensitive to seasonal changes in daylight, which can disrupt circadian rhythms, sleep patterns, and mood-regulating hormones like serotonin. Research also shows women produce higher levels of cortisol and have stronger inflammatory responses to environmental stress, making them more vulnerable to low mood and depressive symptoms during winter.
2. What is the difference between winter blues and Seasonal Affective Disorder (SAD)?
The winter blues typically involve mild, temporary symptoms such as low energy, reduced motivation, or feeling down during darker months. Seasonal Affective Disorder (SAD) is a clinical form of depression with more severe and persistent symptoms that significantly interfere with daily life. While only a small percentage of people are diagnosed with SAD, many experience subclinical symptoms that still benefit from lifestyle support and light therapy.
3. How can women manage low mood and fatigue during winter?
Practical strategies include increasing exposure to natural or artificial bright light, maintaining consistent sleep routines, engaging in gentle movement, and reducing stress through mindfulness or relaxation techniques. Light therapy, in particular, has strong evidence for improving mood and energy levels in women affected by seasonal changes.
Myza Editorial Team
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