The Winter Blues Are Real, But These 10 Tricks Will Actually Help
Shorter days and colder temperatures shift how your body regulates mood, sleep, and energy. For many people, this leads to the winter blues or even Seasonal Affective Disorder (SAD).
These research-backed strategies can help you feel more stable, alert, and balanced through the colder, darker months.
Adopt A Winter-Friendly Mindset
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In places like Northern Norway, where the sun disappears for months, many people still report feeling okay. One reason is that they don’t treat winter as something to survive. Researcher Kari Leibowitz found that viewing winter as its own distinct season, with its own activities, rituals, and purpose, helps people feel more balanced.
Use Light Therapy After Waking Up
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Light therapy improves symptoms of SAD in 50–80% of people when used consistently. The Mayo Clinic recommends a 10,000-lux light box placed about two feet from your face for 20–30 minutes early in the day. This exposure resets your circadian rhythm and increases serotonin levels, which directly affect mood and alertness.
Get Moving Outside When Possible
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One study in Scandinavia linked lunchtime walks outside to higher energy and motivation. Outdoor movement has a more significant impact on mood than doing the same activity indoors. Even a 10-minute walk with a warm coat and scarf can clear brain fog more effectively than staying indoors, especially during low-light months.
Keep A Consistent Sleep Schedule
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Sleeping in on cold mornings can feel rewarding, but it can actually throw off your internal clock. The key is to wake up and go to bed at the same time every day. Consistency helps regulate melatonin and cortisol, both of which affect your energy levels and ability to focus.
Plan Something You Can Look Forward To
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Research shows that simply looking forward to something can lift your mood. A dinner, a movie, or even a phone call with a friend scheduled later in the week activates the brain’s reward systems. It gives your mind something to latch onto instead of spinning in the same tired loops.
Stay Engaged With Low-Effort Activities
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When your energy tank is full, rest can backfire. Instead, mental health experts suggest “active rest.” Activities like organizing a drawer, flipping through a photo album, or trying a new recipe keep your mind lightly engaged. These small efforts help alleviate the sluggishness that often follows prolonged periods of inactivity.
Eat Foods That Regulate Mood
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Carbs aren’t the enemy, but they work better when they’re complex, like sweet potatoes or brown rice. Pair those with healthy fats and protein, and your brain receives the nutrients it needs to maintain a stable mood. Cold months are an excellent time for warm meals, such as lentil soup or oatmeal with nuts.
Take Vitamin D If You’re Low
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Sunlight is a major source of vitamin D, and levels often drop in winter. Low vitamin D levels have been linked to mood fluctuations and fatigue. Many doctors recommend supplements during colder months, especially in northern regions. Always check with a healthcare provider before starting anything new, but this one’s worth asking about.
Lower the Pressure to Be Productive
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Winter isn’t always the time for maximum output. Instead of forcing yourself to complete long to-do lists, try adjusting your expectations. Focus on doing one or two meaningful things a day. Productivity doesn’t always mean quantity, and scaling back can actually make the day feel more manageable and less overwhelming.
Use Scent to Wake Up the Brain
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Scents like citrus, peppermint, or eucalyptus can have subtle energizing effects. You can use a candle, essential oil, or even your shampoo to introduce stimulating scents into your morning routine. This can act as a gentle nudge to the brain.