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Guest post by psychotherapist James Lloyd
Today is November 1st, marking the first day of winter on the Gaelic calendar — a season that often brings both cosiness and challenge. With shorter days and colder nights, feeling a little low or overwhelmed is easy.
But winter can also be a wonderful time to reset our focus, savour the moment, and care for our well-being. Small actions can make a big difference in looking after our mood throughout the colder months.
Here are some simple, practical steps—rooted in principles of Acceptance and Commitment Therapy (ACT) — that we can take to boost our spirits this winter.
Embrace What Matters to You
At its heart, ACT encourages us to connect with what truly matters and act in ways that align with those values. With winter’s slower pace, take a moment to reflect on what genuinely brings you joy during this season. Is it spending time with family? Helping others? Slowing down to rest? Whatever it is, let your values lead the way.
It’s natural for parts of us to pull us in different directions—maybe one part wants to please everyone, while another wants to relax or avoid social gatherings. These competing pulls are normal, and everyone experiences them.
Rather than feeling conflicted, we can acknowledge these parts and then pivot toward what aligns with our core values. Acting in line with what truly matters to us is where we find lasting fulfilment.
Practical Tip: Write down three things you love most about winter and why they matter to you. Use this as your guiding compass when deciding where to focus your time and energy.
Get Comfortable with Imperfection
Winter can bring up a lot of pressure to create “perfect” experiences, especially around gatherings or personal goals. However, expecting perfection often leads to stress and disappointment.
ACT suggests that part of well-being is learning to accept what’s out of our control. The truth is, there’s no need for a flawless season. Being okay with things as they are—even if they aren’t exactly what you envisioned — frees you to enjoy each moment more fully.
Maybe a meal doesn’t turn out exactly as planned, or a conversation doesn’t go smoothly. Practice allowing these things to be as they are, and focus on the parts you can enjoy.
Practical Tip: If you feel pressure to make everything perfect, pause and take a few deep breaths. Remind yourself that there are things out of your control and that being present is more important than having everything go “right.”
Choose Actions That Spark Joy
Once you’ve identified what’s meaningful, try taking actions that reflect these values—even small ones. If connection is important to you, plan a cosy night with friends or family. If giving back lifts your spirits, look for opportunities to volunteer or donate.
Research shows that acting in line with our values is linked to higher life satisfaction, and often it’s the little things that bring the most joy.
Try making a “joy list” of simple activities to do over the winter that boost your mood and add a sense of warmth. These can be as easy as calling a friend, taking a winter walk, or decorating your space.
Practical Tip: Pick one small, enjoyable activity each day that aligns with your values. Notice how it feels to focus on positive actions that bring a sense of purpose to the season.
Image by Gennaro Leonardi from Pixabay
Be Mindful of the Present
Winter is often filled with traditions and a blend of happy and bittersweet memories. Practising mindfulness helps us enjoy each moment without getting too wrapped up in expectations or the past.
Instead of rushing through the season, try to appreciate each experience as it comes. Notice the little things—the sound of a warm fire crackling, the smell of spices, the stillness of a dark evening—and let yourself fully enjoy them.
Mindfulness doesn’t have to be complicated; it’s simply about being where you are and noticing what’s around you without judgment. This can lead to a deeper sense of gratitude, which naturally lifts your mood.
Practical Tip: As you go about your winter activities, take short moments to pause and pay
attention to what you’re experiencing. Notice the sights, sounds, and sensations around
you. Try to stay fully present, even just for a minute or two.
Be Kind to Yourself
We’re often our own harshest critics, and it’s easy to feel like we’re not doing enough during winter, especially when energy levels dip. ACT emphasises self-compassion—being kind and understanding toward ourselves when things are tough. If you’re feeling low or stressed, remember that this is normal, especially during darker months. Treat yourself with the same kindness you’d show a loved one.
If winter stress or feeling isolated starts to take a toll on your mood, remind yourself that it’s okay to take a break. Stepping away for a few moments of quiet, reading a book, or enjoying a solo walk can work wonders for your mental health.
Practical Tip: When you catch yourself in self-critical thoughts, pause and reframe. Ask, “What would I say to my nearest and dearest in this situation?” Then, extend that same kindness to yourself.
Image by wal_172619 from Pixabay
Take Small Steps and Let Go of Big Expectations
The beauty of ACT is that it doesn’t require drastic changes or grand gestures. Instead, it encourages us to take small, intentional actions aligned with our values. If your value is kindness, one small step could be sending a thoughtful message to a friend.
If it’s peace, it might mean setting aside 10 minutes for a quiet tea break. When we let go of big expectations and focus on meaningful small steps, we naturally cultivate a more positive, manageable experience.
Practical Tip: Each day, set a simple intention that’s aligned with your values. Remember, small actions often make the biggest difference. Winter can be brilliant but also a demanding time of year. By focusing on actions that reflect what we care about, practising mindfulness, and being kind to ourselves, we can lift our spirits and cultivate a positive, fulfilling winter season.
This winter, give yourself the gift of intentionality—of doing things that genuinely bring joy and align with what matters to you. When we approach the colder months this way, we can create a meaningful, mood-boosting season that we’ll remember with warmth and gratitude.
This was a guest post by an external contributor, James Lloyd. James is a Cork-based psychotherapist specialising in CBT, EMDR, and Internal Family Systems (IFS). He provides caring, evidence-based support to clients in Cork City, Fermoy and beyond.
For more information or to book an appointment, visit www.ceangail.ie.