“Freezing Temps, Fiery Emotions? How to Stay Cool, Calm, and Happy This Winter!”, is this you?

Nicola Noél, the resident brain rewiring guru, is here on the last day of January to talk about how to manage your emotions and beat the winter blues, when January and February feel 397 days long!

I have a feeling you’re going to like this one, over to you, Nicola…..

When the days are short, the nights are long, and the chill of winter creeps in, it’s easy to feel like life’s turned into one long, grey Monday. You’re not imagining it, winter really can take a toll on your emotions. Whether it’s that sluggish feeling when it’s dark by 4pm or an unshakable sense of gloom, the “winter blues” are real, and they’re annoying.

But here’s the good news: you don’t have to hibernate like a grumpy hedgehog until spring. With the right strategies, you can manage your emotions, lift your mood, and feel more like yourself, even when it’s cold and miserable outside.

Understanding the Winter Blues

Let’s start with the science. The winter bluesnor its more serious cousin, Seasonal Affective Disorder (SAD) often stem from a lack of sunlight, which messes with your body’s internal clock. Less daylight can throw your mood-regulating hormones, like serotonin, out of whack and leave you feeling low-energy, irritable, and downright grumpy.

But don’t worry; feeling this way doesn’t mean there’s something wrong with you. It just means your brain needs a bit of TLC to get back on track.

Regulating Emotions Like a Pro

Emotions are complex little things, influenced by our thoughts, behaviours, and physical sensations. The key to managing them is recognising when you’re caught in a spiral—and taking action to shift the balance.

Here are three science-backed strategies to help you regulate your emotions:

Box Breathing: Think of this as your brain’s reset button. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts. This simple exercise calms your nervous system and helps you regain control when emotions run high.

Name It to Tame It: Ever feel like a ball of stress but can’t quite pin down why? Take a moment to name your emotion: “I feel frustrated” or “I feel sad.” This act of labelling helps your brain process what’s going on and reduces emotional overwhelm.

Reframe Negative Thoughts: Our brains can be dramatic, especially in winter. Challenge negative thoughts with a simple question: “Is this a fact or a feeling?” Replace gloomy narratives like “I can’t handle this” with empowering ones, such as “This is tough, but I’m tougher.”

Get More Light: Spend 15–20 minutes outside in daylight every day, even if it’s cloudy. If that’s not possible, consider a light therapy lamp to mimic natural sunlight.

Move Your Body: A brisk 20-minute walk, yoga session, or dance party in your living room can do wonders for your mood. Exercise releases endorphins—the brain’s natural feel-good chemicals.

• Stay Connected: Winter can tempt you to cocoon yourself in solitude, but don’t underestimate the power of human connection. Meet a friend for coffee, join a local club, or call someone you love.

• Feed Your Brain: Foods rich in omega-3 (like salmon, flaxseeds, and walnuts) and vitamin D can support emotional health. Oh, and don’t forget to hydrate—dehydration can amplify fatigue and irritability.

• Create Joyful Rituals: Whether it’s lighting candles, wrapping yourself in a fluffy blanket, or sipping on your favourite hot drink, lean into those cosy vibes. Think of it as self-care, winter edition.

Build Your Emotional Toolkit

To really thrive, it helps to have a plan. Take a moment to identify your winter triggers—like the mid-afternoon energy slump or feelings of isolation—and pair them with coping strategies. For example:

Trigger: Feeling overwhelmed by work deadlines.

Strategy: Pause for a 5-minute box-breathing session.

Trigger: Struggling to get out of bed on dark mornings.

Strategy: Play an energising playlist as you start your day.

By taking small, consistent steps, you can make it through winter feeling more empowered, resilient, and balanced.

Remember: You’re in Control

Winter doesn’t have to dim your sparkle. By managing your emotions and creating a routine that prioritises your well-being, you can navigate the season with confidence. Think of it this way: the days might be shorter, but your ability to thrive doesn’t have to shrink with them.

So, bundle up, take care of your mind, and let your inner light shine. You’ve got this.

Nicola x

Nicola Noél DipHE, HPD, DSFH, NMC (Reg), is an award-winning specialist psychiatric nurse, solution-focused hypnotherapist, and mindset coach. With over two decades of experience, she empowers women to rewire their brains, regulate their emotions, and build resilience through tailored therapy and coaching.

Get your fix of brain goodness with Nicola at https://www.instagram.com/brainworkstherapy