Winter can be a challenging season for mental health. Shorter days, colder weather, disrupted routines, and less social connection can quietly take a toll. For someone already struggling, winter may intensify feelings of sadness, anxiety, loneliness, or exhaustion. Often, the people around them want to help, but don’t know how.
The good news is that meaningful support doesn’t have to be grand or perfectly worded. Small, consistent acts of care can make a powerful difference. Here are simple, thoughtful ways to support someone who may be struggling mentally this winter.
Start by noticing and checking in
Support often begins with awareness. You might notice changes such as withdrawal, irritability, fatigue, or a lack of interest in things they once enjoyed. While it’s not your role to diagnose or fix, acknowledging what you see can open the door to connection.
A gentle check-in can sound like:
- “I’ve been thinking about you lately. How are you really doing?”
- “Winter can be hard. I just wanted to see how you’re feeling.”
- “You don’t have to have the right words. I’m here to listen.”
The goal isn’t to get answers, it’s to let them know they’re not invisible.
Listen more than you speak
When someone opens up, resist the urge to solve the problem or offer immediate advice. Mental struggles are rarely eased by quick fixes. What often helps most is being heard without judgment.
Try to:
- Let them share at their own pace
- Reflect what you hear instead of redirecting
- Avoid minimizing statements like “It could be worse” or “At least…”
Sometimes the most supportive response is simply, “That sounds really hard. I’m glad you told me.”
Normalize winter struggles without dismissing them
It can be comforting to know that winter affects many people, but it’s important not to brush off their experience. Balance validation with normalization.
Helpful phrases include:
- “A lot of people struggle more this time of year but you’re not alone.”
- “It makes sense that this feels harder right now.”
- “You’re not weak for feeling this way.”
This helps reduce shame while still honoring what they’re going through.
Offer small, practical support
Mental strain often makes everyday tasks feel overwhelming. Offering practical help can ease the burden but be specific. Vague offers like “Let me know if you need anything” can feel like another decision they don’t have energy to make.
Instead, try:
- “Can I bring you a meal this week?”
- “Do you want company on a short walk?”
- “I’m heading to the store. Can I pick something up for you?”
These small gestures communicate care without pressure.
Encourage light and movement
Winter darkness and inactivity can affect mood, but encouragement should never feel like a command. Suggest simple, low-effort options rather than lifestyle overhauls.
You might say:
- “Would it help to sit by the window together for a bit?”
- “Want to take a five-minute walk? No pressure.”
- “I found this cozy café. Do you want to check it out?”
The emphasis should be on companionship, not self-improvement.
Stay connected consistently
Support isn’t a one-time check-in. Consistency matters and especially in winter when isolation can quietly deepen. Even brief, regular contact can help someone feel anchored.
Ways to stay connected:
- Send a quick text or voice note
- Share something light or comforting
- Invite them to low-key activities
You don’t need to talk about mental health every time. Simply being present counts.
Respect their limits and boundaries
Someone struggling mentally may cancel plans, respond slowly, or need more space than usual. Try not to take this personally. Respecting boundaries is a form of support.
You can say:
- “No worries at all. I’m here whenever you feel up to it.”
- “We can keep it flexible.”
- “I’ll check in again soon.”
Knowing that connection doesn’t come with guilt can be deeply reassuring.
Encourage professional support without forcing it
If someone’s struggles seem persistent or intense, professional help may be beneficial. Bringing this up requires care and timing.
Frame it as support, not a solution:
- “You deserve support beyond what I can offer.”
- “Would it help to talk to someone trained in this?”
- “If you want, I can help you look for resources.”
Avoid ultimatums or assumptions. The goal is to empower, not pressure.
Take care of yourself, too
Supporting someone else can be emotionally demanding, especially in winter when your own energy may be lower. You don’t need to be available at all times or always know what to do.
Healthy support includes:
- Knowing your limits
- Taking breaks when needed
- Seeking your own support if you feel overwhelmed
Caring for yourself allows you to show up more fully and sustainably.
Small acts can mean more than you realize
You may never know which small gesture makes the biggest difference. It could be a message sent at the right moment, a shared cup of coffee, a quiet walk, or simply staying present when things feel heavy.
Winter can be isolating, but connection—however small—can create warmth where it’s needed most. You don’t have to fix someone’s struggles to support them. Showing up with kindness, patience, and consistency is often enough to remind them they are not alone.
If you are looking for additional mental health support for yourself or a loved one, you can contact the National Suicide & Crisis Lifeline 24/7 at 988 Text. Find more local resources on our website at https://holdonyoumatter.com/suicide-prevention-resources/.