Skip to main content

Simple Ways to Shake Off the Seasonal Slump

As the days get shorter and the evenings draw in, many of us notice a dip in mood, energy and motivation. You’re not alone - what’s often described as the ‘seasonal slump’ affects millions of people across the UK each year.[i]

Unlike the temporary low mood that comes with a grey day, the seasonal slump can linger for weeks or months, leaving you feeling flat, irritable and lacking motivation. The good news is that with a few simple lifestyle changes, you can support your wellbeing through the darker months.
 

What is the Seasonal Slump?

Seasonal slump is a natural response to reduced daylight hours during autumn and winter. Less sunlight can disrupt our body clock (circadian rhythm) and trigger changes in the production of melatonin (the sleep hormone), which may leave us feeling drowsy, unmotivated or low in mood.[ii]

It’s not unusual for this slump to affect your daily routines too - from sleep patterns to concentration levels and even your appetite.[iii]
 

Signs You May Be Experiencing the Seasonal Slump

  • Struggling to wake up in the morning
  • Low energy or constant tiredness
  • Mood swings or irritability
  • Difficulty concentrating
  • Disrupted sleep patterns
  • Feeling less motivated to socialise or exercise
     

Tips to Overcome the Seasonal Slump

The seasonal slump doesn’t have to take over your winter. Here are some simple ways to support your mood and wellbeing:

  1. Soak up natural daylight: Try to spend time outdoors every day; even a short walk at lunchtime can make a difference. If you work indoors, sit near a window or open the blinds to let in as much light as possible.
     
  2. Keep moving: Exercise releases endorphins - the body’s natural ‘feel-good’ chemicals. Whether it’s a brisk walk, yoga at home or a trip to the gym, regular movement can help lift your mood and reduce stress.[iv]
     
  3. Eat for energy: A balanced diet rich in fruit, vegetables, wholegrains and protein can help support energy levels.[v] Vitamin D (found in oily fish, eggs and fortified foods) and iron (in leafy greens, beans and lean red meat) are especially important during winter months.[vi]
     
  4. Stay connected: When energy is low, socialising can feel like a chore but connecting with friends or family can provide a much-needed mood boost.[vii] Even a quick phone call or coffee catch-up can make a big difference.
     
  5. Prioritise sleep: Sleep is one of the most powerful tools we have for emotional resilience. Stick to a regular bedtime, reduce screen time before bed and create a calm environment to encourage better rest.
     
  6. Try a herbal remedy: Our study showed that 43% of UK adults believe they would benefit from additional tools to support their emotional well-being.[viii] Herbal remedies like valerian root can be used to reduce stress and aid sleep,[ix] while pharmaceutical-grade lavender oil capsules can be used to relieve anxiety. Rhodiola rosea can be used to relieve symptoms of stress such as fatigue and exhaustion.
     

Try weaving these small strategies into your daily routine, to help soften the effects of the seasonal slump and feel more balanced, energised and ready to face the months ahead.
 

Try Kalms

With over 50 years’ experience, Kalms provides traditional herbal remedies used to relieve stress, anxiety, exhaustion and sleeplessness. Our range offers a choice of remedies that fit into your life and support your emotional well-being needs. 

For more information on the range, click here.

keep-kalms-blog-seasonal-slump-image

 

[i] Seasonal Affective Disorder (SAD) (2023) The Wolfpack Project. Available at: https://thewolfpackproject.org.uk/unmasking-the-winter-blues-is-seasonal-depression-hiding-in-plain-sight/

[ii] Seasonal affective disorder (SAD) (2021) The Mayo Clinic. Available at: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

[iii] Symptoms – Seasonal affective disorder (SAD) (2022) NHS. Available at: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/symptoms/

[iv] The Mental Health Benefits of Exercise (2025) HelpGuide. Available at: https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise

[v] Better mood (2024) MedicalNewsToday. Available at: https://www.medicalnewstoday.com/articles/322268#summary

[vi] Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway (2021) Sleep Medicine Reviews. Available at: https://www.sciencedirect.com/science/article/pii/S1087079220301222

[vii] Social Interaction Is Critical for Mental and Physical Health (2017) The New York Times. Available at: https://www.nytimes.com/2017/06/12/well/live/having-friends-is-good-for-you.html

[viii] Moments of Kalmfulness Study. A nationally representative study involving 2,009 UK respondents. Commissioned by Kalms. 2024.

[ix] Office of dietary supplements - valerian (2013) NIH Office of Dietary Supplements. Available at: https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/

Posted by Emily Garfield
2nd October 2025

Back to news