Finding Light in the Dark: How Art Therapy Can Support You Through the Winter Months

Written by Liana Cross - Professional Art Therapist and a Registered Psychotherapist (Qualifying)

Winter can be a beautiful season, but it can also feel long, isolating and hard. Shorter daylight hours, frigid weather, and long periods indoors often impact our motivation, energy and mood. Many people experience periods of sadness, feelings of isolation and loss of connection during this time of year. If winter tends to feel emotionally challenging for you, art therapy can be a powerful and supportive resource.

Why Winter Can Be Hard on Mental Health

During the winter months, reduced daylight can impact serotonin levels which play a critical role in regulating mood, sleep, memory, digestion, appetite and learning. Social interactions may change;

you might see a decrease in physical activity and feel less connected to nature. This loss of connection and social interaction may bring uncomfortable feelings and memories to the surface. For some, this may show up as Seasonal Affective Disorder (SAD); for others, it may simply feel like emotional heaviness or burnout. Traditional talk therapy can be helpful, but sometimes it can be difficult to put into words how we are feeling—especially when emotions feel unclear, overwhelming, or stuck. This is where art therapy offers a unique and accessible pathway to healing.

What Is Art Therapy?

Art therapy is a form of psychotherapy that uses creative processes—such as drawing, painting, collage, or sculpture—to support emotional awareness, self-exploration, and mental well-being. You do not need to be an artist or have any art experience to benefit. The focus isn’t on creating something “beautiful,” but on using art as a tool for processing and gaining greater awareness of your inner world.

A trained art therapist guides the process, helping you reflect on the artwork and connect it to your thoughts, feelings, and experiences in a safe, supportive environment.

How Art Therapy Supports Mental Health in Winter

1. Encourages Emotional Expression When Words Feel Limited

Art provides a space to express feelings without needing words. Sometimes words have layered meanings and talking can feel difficult and overwhelming. 

2. Boosts Mood and Energy

Engaging in creative activity can stimulate dopamine, the brain’s “feel-good” chemical. Even quick, simple art making like doodling can bring a sense of accomplishment, spark curiosity and bring a sense of joy.

3. Creates Structure and Routine

The goal is not about the final product but the process of creating. Consistency over perfection. A sense of routine can provide structure and grounding when days feel long and repetitive.

4. Reduces Stress and Anxiety

Creating art for even a few short minutes a day can help reduce cortisol levels and can be calming and meditative. Working with tactile materials like clay and fabric can help regulate your nervous system. 

5. Supports Self-Reflection and Growth

Winter is often a season of self reflection. Art therapy offers a gentle way to explore your own inner landscape and reflect on personal growth, explore the inner workings of your behaviours, relationships and emotions to have a better understanding on how to recognize your needs.

6. Fosters Connection

Creating with art can be a way to connect to friends, explore new online communities and feel a greater connection to yourself. 

Who Can Benefit from Art Therapy in Winter?

Art therapy can be helpful if you are experiencing:

• Seasonal depression or low mood

• Anxiety or stress

• Burnout or emotional exhaustion

• Traumatic experiences

• Life transitions

• A sense of disconnection from yourself or others

There is no better time to start your creative practice. 

You Don’t Have to Get Through Winter Alone

Winter invites us to slow down, and provides a great opportunity to build skills and resources. Art therapy offers a creative, compassionate space to process emotions, build resilience, and reconnect with yourself—one brushstroke, shape, or color at a time.

If you’re feeling weighed down by the winter months, now is a meaningful time to reach out for support. 

Liana is a Professional Art Therapist and a Registered Psychotherapist (Qualifying) who can help you navigate the winter months with curiosity and compassion.

Art Invitation: My Favourite Place – abstract collage

Materials: tissue paper, construction paper, patterned papers

Duration: 20-30 minutes

Goals: Mindfulness, self-reflection, connection

This activity focuses on the places and spaces that bring us joy. Maybe it’s a special destination, like a beach vacation, a shared space, like a family home, or even just a cozy chair. Let’s reflect on why these places are meaningful and using collage, create an abstract image of this space. 

Steps: Using a variety of paper materials, create an image of your favourite place. Feel free to choose any size you want. Start by working in the background and moving forwards. For example, if you are working on a landscape, start with the sky then move to the mountains, then the foreground. Add trees on top of the other pieces.