Beating the Winter Blues: Practical Ways to Lift Your Mood During the Cold Months
By: Jessica Mohr, FNP-BC
As the days get shorter and temperatures drop, many people notice a shift in mood, motivation, and energy. While winter brings cozy nights and holiday cheer for some, others experience the “winter blues”, a seasonal dip in emotional well-being.
If you find yourself feeling sluggish, less motivated, or more withdrawn this time of year, you’re not alone. The good news? Small, intentional habits can make a meaningful difference.
Why Winter Affects Our Mood
Winter can influence mental health because of:
Reduced sunlight and circadian rhythm disruption
Less outdoor activity
Holiday stress and financial strain
Post-holiday emotional letdown
Routine changes or decreased social engagement
Understanding these triggers helps guide effective coping strategies.
1. Chase the Light
Light is one of the most powerful natural mood stabilizers. Increasing your daily exposure can help boost energy, improve sleep, and regulate mood.
Use Natural Light
Open blinds early in the morning
Sit near windows during work or downtime
Step outside for even brief daylight breaks
Use a Happy Light (10,000 LUX)
A light therapy lamp with at least 10,000 LUX can be incredibly effective for easing winter-related mood changes. Use it in the morning for 15–30 minutes, positioned slightly to the side of your line of vision. This can help regulate circadian rhythms and increase serotonin naturally.
2. Create a Feel-Good Routine
Structure adds emotional steadiness during darker months.
Try incorporating small, grounding habits like:
A slow morning stretch
A warm cup of tea without distractions
A gratitude or journaling practice
A consistent bedtime
A weekly “fun” activity
Short outdoor walks
These small rituals build rhythm and support emotional resilience.
3. Move Your Body (Even When You Don’t Feel Like It)
You don’t need high-intensity workouts to feel better.
Try:
Gentle walks
Yoga or chair yoga
Stretching breaks throughout the day
Dance videos at home
Low-impact indoor exercise
Movement boosts endorphins, supports sleep, and helps reverse winter sluggishness.
4. Stay Connected (Instead of Isolating)
Winter naturally makes people want to hibernate, but social support is protective for mental health.
Ideas include:
Weekly calls or check-ins
A book club or hobby group
Attending fitness classes
Planning a monthly outing
Reaching out before loneliness settles in
Connection stabilizes mood and adds warmth during colder months.
5. Warm Up Your Environment
Your surroundings impact your state of mind.
Try adding:
Cozy lighting
Soft blankets and warm textures
Seasonal or calming scents
Peaceful or uplifting music
Decluttered spaces for mental clarity
A comfortable environment creates emotional ease and warmth.
6. Nourish Your Body
Food and nutrients play an important role in maintaining energy and mood during winter.
Supportive Winter Nutrition
Omega-3 foods (salmon, walnuts, flaxseed)
High-fiber foods for steady energy
Colorful vegetables for vitamins and minerals
Hydration through herbal tea, water, or broth
Complex carbs (oats, sweet potatoes, whole grains) to support serotonin
Check Key Vitamins
Winter is the perfect time to check in on nutrient levels that influence mood, energy, and concentration.
Vitamin D
Sunlight drops significantly in winter, which lowers Vitamin D levels.
Low levels can contribute to fatigue, low mood, and decreased immunity.
Ask your provider to test your levels so you can supplement appropriately if needed.
Vitamin B12
B12 helps with energy, focus, and cognitive clarity.
If you’re feeling unusually tired or foggy, it may be worth discussing supplementation with your provider.
7. Give Yourself Something to Look Forward To
Anticipation creates joy.
Consider:
Planning a weekend getaway
Scheduling a massage or spa day
Starting a creative project
Taking a class
Hosting a cozy winter gathering
Joy grows when you plant it intentionally.
8. Know When It’s More Than the Blues
If you’re experiencing:
Persistent sadness
Loss of interest
Sleep or appetite changes
Weeks of low motivation
Withdrawal from others
…it may be Seasonal Affective Disorder (SAD). This is common and treatable through therapy, lifestyle changes, medication, or light therapy. Seeking help is a sign of strength, not weakness.
Final Thoughts
Winter may slow things down, but it doesn’t have to dim your light.
By adding small, consistent practices (supportive routines, nourishing foods, meaningful connections, and strategic light exposure) you can move through the season with more balance, energy, and emotional well-being.