7 Simple Steps to Beat the Winter Blues and Boost Your Mental Health

A few winters ago, I noticed something was off. It wasn’t just that the days were shorter or that the weather was colder—it was more than that. I felt drained, unmotivated, and disconnected from the things that usually brought me joy. As a psychologist, I knew I wasn’t alone in this experience. Many of my clients reported similar feelings as the season changed, and I began to realize that the winter months had a bigger impact on mental health than I had acknowledged.

This experience pushed me to take a deeper look at how the changing seasons affect our mental health, and more importantly, to find strategies to maintain wellness through the winter months. In this blog, I’ll explore the science behind the winter blues, also known as Seasonal Affective Disorder (SAD), and share seven simple steps to help you stay mentally well as the days get darker.

Why Do We Feel Down in the Winter?

As the days get shorter, many people begin to feel the effects of decreased sunlight exposure. This phenomenon, known as SAD, is a type of depression that typically occurs in the fall and winter months. According to research from the National Institute of Mental Health (NIMH), SAD is linked to the reduction in sunlight, which disrupts our body’s internal clock, or circadian rhythm, and affects mood-regulating hormones like serotonin and melatonin (NIMH, 2020). Without enough sunlight, serotonin levels can drop, leading to feelings of depression, while melatonin production increases, making you feel more tired and sluggish.

SAD isn’t the only winter-related mental health challenge. Many people experience milder versions of seasonal depression, often called the “winter blues.” These feelings of low energy, sadness, and irritability don’t meet the criteria for clinical depression, but they can still interfere with your daily life.

So how can we protect our mental health during the darker months? Here are seven steps to help you stay balanced and well through the winter.

Step 1: Soak Up Natural Light

The lack of sunlight in winter is one of the biggest contributors to seasonal mood changes, so getting as much natural light as possible is crucial. Try to get outside during daylight hours, even on cloudy days. A short walk in the morning or around lunchtime can help regulate your circadian rhythms and boost serotonin production.

If you can’t get outside often, consider using a light therapy box, which mimics natural sunlight. Studies have shown that light therapy is effective in treating SAD and can help improve mood and energy levels (Lam & Levitan, 2000). Using a light box for just 20-30 minutes each morning can make a big difference.

Step 2: Stay Physically Active

Exercise is a powerful mood booster, and during the winter, it can help counteract the lethargy that often sets in. Physical activity releases endorphins, which improve mood, and can also help regulate sleep patterns. I start most winter days with a two-mile run outside, so I am getting my natural light exposure and exercise together.?

According to research published in JAMA Psychiatry, regular exercise reduces the risk of developing depression by up to 26% (Schuch et al., 2018). Even if you can’t exercise outdoors, find activities you enjoy, whether it’s yoga, dancing, or strength training. The important thing is to keep moving.

Step 3: Maintain Social Connections

Winter can sometimes lead to isolation, especially if cold weather makes it harder to get out and see friends. However, staying socially connected is key to maintaining your mental health. Reach out to friends or family, schedule virtual check-ins, or join a group activity to keep yourself engaged with others.

Strong social connections have been shown to improve overall well-being and reduce feelings of loneliness and depression (Holt-Lunstad et al., 2010). Even small interactions, like chatting with a neighbor or a friend over the phone, can make a big difference.

Step 4: Prioritize Sleep

Winter’s longer nights can disrupt your sleep schedule, but sticking to a consistent sleep routine is crucial for mental wellness. Aim to get 7-9 hours of sleep per night and try to go to bed and wake up at the same time each day. If you find it hard to wake up in the dark, consider using a sunrise alarm clock, which gradually increases light to simulate a natural wake-up.

Sleep disturbances are common during the winter, so it’s important to create a relaxing bedtime routine. Avoid using electronic devices right before bed, as the blue light can interfere with your body’s production of melatonin. Instead, opt for calming activities like reading or practicing mindfulness before sleep.

Step 5: Eat a Mood-Boosting Diet

What you eat can have a significant impact on your mood and energy levels, especially in the winter months. The colder weather may have you reaching for comfort foods, but try to maintain a balanced, nutrient-rich diet. Foods high in omega-3 fatty acids, such as salmon, walnuts, and chia seeds, have been shown to reduce symptoms of depression (Martins, 2009).

Additionally, many people experience lower levels of vitamin D in the winter due to reduced sunlight exposure. Vitamin D plays a crucial role in mood regulation, so it’s worth considering a supplement if your levels are low. Eating foods rich in vitamin D, like fortified cereals, eggs, and fatty fish, can also help.

Step 6: Practice Mindfulness and Meditation

Mindfulness practices, such as meditation and deep breathing exercises, can help manage stress and improve your mood during the winter months. A study published in JAMA Internal Medicine found that mindfulness meditation significantly reduces symptoms of depression and anxiety (Goyal et al., 2014).

Taking just 10-15 minutes each day to practice mindfulness can make a big difference. Whether it’s through guided meditation, yoga, or simply focusing on your breath, mindfulness can help you stay grounded and present, even during the darkest days of winter.

Step 7: Seek Professional Help if Needed

If you find that your winter blues are becoming overwhelming or interfering with your daily life, it may be time to seek professional help. Seasonal depression is a real condition that affects many people, and there’s no shame in reaching out for support. Therapy, especially cognitive-behavioral therapy (CBT), has been shown to be effective in treating SAD (Rohan et al., 2004).

If you want to talk about your experiences with Winter Blues or SAD, sign up for a connect call HERE ; if I can't help you directly, I will do my best to help you find someone trustworthy who can help. Your Winter Wellness Checklist

To stay mentally well this winter, keep these seven steps in mind:

1. Get outside and soak up natural light, or use a light therapy box.
2. Exercise regularly to boost your mood and energy levels.
3. Stay connected with friends and family to avoid isolation.
4. Maintain a consistent sleep schedule to support your mental health.
5. Eat a balanced diet, including omega-3s and vitamin D.
6. Practice mindfulness to manage stress and improve your mood.
7. Seek professional help if your symptoms worsen.

Winter can be a challenging time for many of us, but it doesn’t have to take a toll on your mental health. By staying proactive and following these seven simple steps, you can protect your well-being and even learn to embrace the slower pace of the season. Remember, it’s okay to ask for help if you need it—whether from friends, family, or a mental health professional, like me. With the right tools, you can not only survive winter but thrive in it.

References

Goyal, M., Singh, S., Sibinga, E. M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Med, 7(7), e1000316.

Lam, R. W., & Levitan, R. D. (2000). Pathophysiology of seasonal affective disorder: A review. Journal of Psychiatry & Neuroscience, 25(5), 469-480.

Martins, J. G. (2009). EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acids in depression: Evidence from a meta-analysis of randomized controlled trials. Journal of the American College of Nutrition, 28(5), 525-542.

National Institute of Mental Health. (2020). Seasonal affective disorder. https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder

Rohan, K. J., Roecklein, K. A., Tierney Lindsey, K., et al. (2004). A randomized controlled trial of cognitive-behavioral therapy, light therapy, and their combination for seasonal affective disorder. Journal of Consulting and Clinical Psychology, 72(3), 488-496.

Schuch, F. B., Vancampfort, D., Firth, J., et al. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. JAMA Psychiatry, 75(7), 711-719.