Lavene Shares Tried, Tested and True Counselling Tools to Beat the Winter Blues
The first cold, dark stretch of the year can feel heavier than expected. One week you are enjoying crisp air and colourful leaves, and the next you are waking up in the dark, driving home in the dark, and wondering why your energy has crashed.
That shift can bring what many people call the change of season blues or Seasonal affective disorder (SAD). SAD is major depressive disorder that can disturb your sleep, your mood and your productivity. This can happen with the change of any season but today we will be preparing for the winter. Also, winter blues does not have to be an actual "disorder". Our response to the winter days will vary from a little to extreme.
First off, some common symptoms are what feels like depression. Low energy or fatigue, over sleeping and cravings for comfort foods that you do not generally eat and that can cause unwanted weight gain are some symptoms.
Other symptoms are lack of concentration, loss of interest in activities and even thoughts of self harm or uselessness. Irritability and short tempers can flare up and you may find yourself wanting to isolate.
Now that the clocks don’t change here in BC, we do not get that physical signal to reset our routine. That means it is up to us to create our own changes with care and intention. Counselling with Lavene can help with that. She will provide space to discuss and understand what winter brings up for you, and will offer practical tools to move through the season with more confidence and contentment. Isn't that what we all want?
The winter blues are real, even when life is okay
One of the hardest parts of seasonal mood change is that it can feel confusing. Nothing major may have changed, yet everything feels harder. Getting out of bed takes more effort. Plans feel less appealing. Simple tasks can pile up.
That does not mean something is “wrong” with you. The body responds to light, temperature, movement, routine, and social connection. When these shift, your mood can shift too.
Lavene can help you make a plan. Creating a plan to slow the pattern down. Instead of judging the feeling, you can get curious about it. Engage in it and find your winter happy place. This is not a cookie cutter fix. It is a personal plan that fits you as an individual.
Questions often explored in sessions will include:
What changes in winter affect my mood most?
What do I stop doing when the days get darker?
What do I need more of during this season?
Which habits support me, and which ones drain me?
What can I change before I feel completely stuck?
and Lavene's favorite, what can I change and how can I accept what I can't?
These questions matter because winter blues often respond well to small, steady supports. You do not need to overhaul your life. You need tools that fit the season you are in.
Counselling helps you build a winter plan that feels doable
A winter plan is not a strict schedule. It is a set of ideas and small shifts you can return to when motivation dips.
Lavene has used tried, tested, and true tools in counselling, and in her own life, to help get prepared for the darker, colder days of winter. The goal is not to force cheerfulness. The goal is to create enough structure, warmth, and self-understanding that winter feels less like something to survive and more like something you can move through with confidence and comfort.
A useful winter plan may include:
A morning routine that helps signal the start of the day
A light movement habit that matches your energy and capability
A way to stay connected without overcommitting
A calming practice for evenings
A plan for low days, so you are not making decisions from exhaustion
and another favorite, setting your stage, or your personal environment
Counselling can also help identify the thoughts that tend to arrive with winter. Thoughts like “I always feel this way,” “I can’t handle this,” or “I’m falling behind” can make the season feel even heavier. In session, Lavene will help identify those thoughts that can be named, softened, and replaced with something more steady and true. Remember, be in charge of it, not it be in charge of you!!
Small seasonal changes can make a big difference
The season can seem to change around us while we stay in the same routine. That can leave the mind and body out of sync, One helpful approach is to create your own seasonal reset. Not dramatic. Just intentional. Try choosing one change in each part of the day.
Morning: Open curtains as soon as possible. Step outside for a few minutes if you can. Even on cloudy Penticton and Okanagan winter days, natural light can help signal wakefulness. Practice gratitude!
Afternoon: Add movement before the day gets away from you. A short walk, gentle stretching, or a few minutes of chores with music can help shift energy. Practice gratitude!
Evening: Create a gentle wind-down. Dim lights, reduce scrolling, make tea, read a few pages, or prepare something comforting for the next morning. Oh, Lavene loves to light a candle with a scent she loves. Practice gratitude!
These changes sound simple because they are. That is why they work for many people. Winter tools need to be realistic. If a practice requires perfect motivation, it will likely disappear by mid-January. Don't set yourself up for disappointment. And remember, practice rather than perfection.
Counselling gives you tools for the low days
A strong winter plan should include support for the days when nothing feels appealing. Low days are not failures. They are part of the rhythm for many people.
Lavene loves to help you build a “low-energy menu.” This is a list of supports that do not require much thought when energy is low.
It might include:
Texting one safe person
Sitting near a window for ten minutes
Eating something simple and nourishing
Taking a warm shower or bubble bath
Playing calming music or even some dance tunes if it boosts your mood
Writing down one thing that feels manageable
Going to bed at a steady time
The key is to decide these things before the hard day arrives. When mood is low, decision-making can feel tiring. A low-energy menu removes some of that pressure. Have a plan. Stay prepared.
Counselling also offers a place to talk honestly. Many people try to minimize winter sadness because they think they should be able to push through. Speaking it out loud can bring relief. Speaking it out loud takes the power away from it and gives you the choice to change. It can also reveal whether the blues are becoming something that needs more support. We can monitor that together.
If low mood feels intense, lasts for weeks, affects daily functioning, or includes thoughts of self-harm, it is important to talk about that. A professional or local crisis support line will always help.
Confidence comes from having tools, not from pretending winter is easy
The darker months ask for a different kind of care. Summer routines do not always fit winter needs. That is not weakness. That is being responsive to the season.
This is where counselling can be especially helpful. It gives you a place to prepare, reflect, adjust, and practise. You can learn what supports your nervous system, what drains your energy, and what helps you stay connected to yourself when the days feel long.
Lavene practices tried, tested and true tools to beat the winter blues. Let's make winter feel much less intimidating with the right tools. This season can become more manageable, and even meaningful.
The goal is not to love every cold, dark day. The goal is to meet the season with care. Make your own changes. Build small rituals. Ask for support when you need it.
Winter may be darker, but you do not have to walk into it unprepared. We are blessed to be in Penticton, a beautiful spot in the Okanagan of British Columbia. Let's enjoy it!
**This post is for general information and is not a substitute for personal medical or mental health care.
.png)
.png)
Comments