Winter can be a difficult time for many people. Shorter days, less light and increased pressures at work and home can affect mood, energy and motivation, making everyday life feel heavier and harder to manage.

In this episode, Dr Lee David speaks with Dr Helen Garr – Medical Director at NHS Practitioner Health – about finding a way through low mood in the winter months. They explore why winter often amplifies stress and emotional strain, and how expectations around productivity and “pushing on” can clash with what our bodies and minds really need at this time of year.

The conversation looks at permission, balance and self-awareness, offering practical ways to check in with ourselves, recognise early signs of struggle and understand when extra support may be needed. Together, they reflect on the value of movement, light, connection and small, nourishing actions, as well as compassion, psychological safety and supportive relationships.

This is a thoughtful discussion about understanding winter low mood and finding realistic, compassionate ways to care for ourselves – and knowing when and how to reach out for support.

Key moments

00:00 Why winter can make low mood harder to manage
02:10 NHS Practitioner Health and its role
04:24 Hope, recovery and supporting healthcare professionals
05:23 Psychological safety and workplace culture
08:10 Being your “best self” under pressure
10:57 Why winter amplifies emotional stress
14:40 Permission, balance and expectations
17:35 Checking in with yourself and noticing early signs
25:18 Talking openly about hopelessness and suicidal thoughts
28:21 The Choice Pause – pace for positive action
32:42 Support, connection and “your crew”
43:42 Choice Space takeaway – simple steps to support winter mood

About the guest

Dr Helen Garr is Medical Director of NHS Practitioner Health, a national service supporting Healthcare professionals with mental health and addiction difficulties.

She is a GP and recognised leader in wellbeing and mental health, with a background in psychology and nursing. Helen has worked extensively in student health at the University of Nottingham Health Service and continues to work in out-of-hours general practice.

She is a former Public Health England Clinical Champion for physical activity, a former Director of the British Society of Lifestyle Medicine, and currently serves as Wellbeing Lead for Nottinghamshire LMC. Helen is known for her engaging speaking style and commitment to compassionate leadership in healthcare.

Outside of work, Helen enjoys open water swimming (mainly in the summer), running half marathons (slowly) and walking her chocolate Labrador, Eileen.

About the host

Dr Lee David is a GP, CBT therapist and author specialising in mental health and wellbeing. Lee has written many books on CBT, mindfulness and teen wellbeing, and speaks regularly at conferences and in the media. Away from work she enjoys running, hiking, singing in a choir and spending time outdoors with her family. You can find Lee through her website and on Instagram, TikTok (@dr.lee.david), Facebook and LinkedIn. You can find more about her books, wellbeing courses and therapy here: https://linktr.ee/dr.lee.david