Effective Tips to Beat the Winter Blues and Improve Your Mood

By: Jennifer Brown, Mental Health Specialist | Tuesday, February 11, 2025 | Healthy Living

Child and parents enjoying the snow. Credit: iStock

Winter can feel like a drag for a lot of reasons. The cold, dark days can drain your energy and make everything seem slower. This can mess with your mood and make you feel more sluggish or down. For some, staying indoors more can leave you feeling isolated or stir-crazy. 

Sometimes the lack of excitement after the holidays all pile up and can make things feel heavy. It’s easy to feel stuck in a loop, waiting for spring or something to break the monotony. 

The winter blues can hit hard, but there are ways to ease through it. Sometimes it’s about small adjustments to your routine or mindset. Here are some ways to boost winter wellness.

Keep it light. 

Exposure to bright light upon awakening and throughout the day is very effective in treating winter depression. Light sends a strong signal to your circadian clock which will help you wake up and keep moving.  Use an indoor light lamp for cloudy days because sunlight and bright daytime environments are best for our neurotransmitters and mood. So open blinds and curtains, trim back tree branches and sit closer to windows for an extra dose of sunshine. Lighten up…literally. 

Stay hydrated. 

Water helps keep your skin glowing and healthy and helps remove toxins and waste from your body. It can prevent headaches and reduce joint and muscle pain. Limit your alcohol consumption. Alcohol is a depressant and can leave you feeling bluer. 

Spend time outside. 

Regular aerobic exercise works like an antidepressant charm so don’t let the colder weather stop you from feeling your best.  In Nordic countries, they have a concept called friluftsliv life, which essentially means “free air life”—embracing the outdoors regardless of the weather.  There’s no such thing as bad weather; there’s only bad clothing. 

Change your mind.  

Winter is rough - short days, long nights, cold weather, and the layers of clothes needed to get out of the house are enough to keep me from going outside but it's important to persevere.  Mindset research finds that it doesn’t take much to shift one’s thinking. Consciously trying to have a positive mindset could be enough to induce a shift.  Cultivate gratitude (I have a warm house to come home to), be patient (you won’t suddenly “snap out of” a bad mood), or step outside your comfort zone (find the fun in the cold).

Make a plan. 

If you know this time of year is hard, make a plan to have a few key things to look forward to, and put them on your calendar. Research shows that simply anticipating something you like makes you happier, and this is a practical way to put that into action. This can be a weekend getaway, massage, a special dinner, a party with friends, or a concert…start dreaming now. 

Enjoy the good things. 

Good movies, good books, good food, and a good laugh are all you need. Laughter stimulates processes in your brain that counter depressive symptoms. Healthy food can be a good source of choline, which helps regulate nerve function and metabolism among other functions, and therefore is important to keep energy levels stable. Entertainment can provide a distraction from daily stress, stimulate positive emotions, offer a brief sense of escape, and promote relaxation, fostering a connection that can uplift your mood and perspective. 

Develop a winter hobby.

If you find yourself with more indoor time, consider picking up a new hobby or revisiting an old one. Whether it's baking, crafting, painting, or learning a musical instrument, immersing yourself in an activity you enjoy can be incredibly beneficial. Not only does it keep your mind engaged, but it also gives you a sense of accomplishment and purpose.

Practice mindfulness and meditation.

Mindfulness practices, such as meditation or yoga, can help you stay grounded and centered during challenging times. Taking a few moments each day to focus on your breathing or engage in a guided meditation can provide tranquility and improve your overall outlook. Group exercise classes or online classes can make it easy to integrate these practices into your routine.

Connect with friends and family.

Staying connected with loved ones can work wonders for your mood. Reach out to friends and family, even if it's just for a quick chat or a virtual coffee date. Sometimes, sharing your feelings with someone who understands can lighten the load. Consider organizing small gatherings, game nights, or outdoor activities with friends. Engaging in meaningful conversations and shared experiences can enhance your emotional well-being.

Ask for help. 

If these tips are not enough to get you out of the winter blues, don’t be afraid to ask for help. Speak to your doctor or call your local mental health center. If your symptoms are severe and debilitating, cognitive behavioral therapy or other forms of therapy and medication can be very helpful. For mental health resources, visit https://www.metroymcas.org/main/mental-health-community-support/.

By implementing these strategies, you can create a winter season filled with moments of joy, connection, and self-care. Remember, it's completely okay to seek support and take things one day at a time.