How to Beat the Winter Blues: 30 Study-Backed Methods

It's common to feel a little down occasionally. But if you have a persistent low mood prominent during the colder months, you may have the winter blues. 

The winter blues are a mild form of seasonal affective disorder that involves predictable symptoms during the winter months. Symptoms of the winter blues may include:

• Fatigue 
• Loss of interest in activities
• Changes in sleep
• Changes in appetite
• Low mood
• Difficulty concentrating

The winter blues differ from seasonal affective disorder (SAD) in the severity of symptoms. SAD symptoms are more severe and typically interfere with daily functioning. Seasonal affective disorder (SAD) is a well-documented type of mood disorder that may require professional mental health treatment.

Even if you have the winter blues and symptoms are not as severe as SAD, it can still adversely impact your daily life. However, there are several ways to beat the winter blues that may also improve your overall well-being. 

The article below provides various strategies for feeling better and combating the winter blues.

Physical Activities

Physical activities can be some of the best ways to combat the winter blues. Below, you'll find a few physical activities that involve being physically active or performing a physical act.

1.) Exercise

Exercise is a well-known antidote for different forms of depression. According to Harvard Medical School, regular exercise may be as effective as antidepressants in combating depression in some people. Exercise promotes the release of serotonin and endorphins, which affect mood.

“Even light physical activity can have a significant effect – like stretching, yoga, or a short walk. It doesn’t always need to be an intense workout to boost mood!” - Holly Schiff, Psy.D.

“I always remind my clients: You don’t have to run a marathon, just move. One of my clients started doing 5-minute dance breaks in her kitchen. Another client switched to indoor rock climbing in the winter. Find something fun, not just ‘another workout.’” - Ehab Youssef, Licensed Clinical Psychologist.

2.) Spend Time Outside

Studies indicate that spending time in sunlight may help treat depressive symptoms associated with SAD and the winter blues. The sun may help regulate your circadian rhythms and increase serotonin production, helping improve mood. Even short amounts of time out in the sun can make a difference. Take a short walk in the morning, sit outside for 15 minutes, or enjoy lunch outside. 

“Even if it’s a little brisk, the benefits of sunlight are worth it, layer your clothing or throw on a jacket.” - Holly Schiff, Psy.D.

“One of my clients, a teacher, struggled every winter. She left for work in the dark and came home in the dark. Once she started taking a 10-minute walk outside during lunch—even on cold, gray days, her mood improved dramatically.” - Ehab Youssef, Licensed Clinical Psychologist.

3.) Take Care of Your Skin

The cold air can make your skin dry and itchy. Dry skin can cause irritation and physical discomfort, which may contribute to the winter blues. Protect your skin during winter by using moisturizers with ingredients such as hyaluronic acid and vitamin C. 

4.) Eat Foods that Give You Energy

An overall balanced diet helps promote increased energy, hormone regulation, and quality sleep. Certain foods may also help with mood regulation. For example, bananas help your body produce dopamine, which may improve mood.

Foods rich in vitamin C, an important antioxidant, could also help regulate mood. Stick to a diet of whole foods, vegetables, fruits, and lean protein.

“Winter cravings often lean toward heavy, carb-filled comfort foods (I get it—mac & cheese is practically a winter survival tool). However, adding omega-3-rich foods (like salmon and walnuts), leafy greens, and vitamin D-fortified foods can help stabilize mood. One of my clients started taking a vitamin D supplement after her doctor found her levels were low, and she noticed a big shift in her energy.” - Ehab Youssef, Licensed Clinical Psychologist.

5.) Develop a Healthy Sleep Schedule and Habits

Good quality sleep is vital in fighting the winter blues. Lack of sleep can also contribute to low energy and a depressed mood. To optimize your sleep, develop a regular sleep schedule that includes waking and sleeping simultaneously every day.

“My client James was struggling with grogginess until he started using dim lighting in the evening and going to bed at the same time every night. It made a huge difference.” - Ehab Youssef, Licensed Clinical Psychologist.

It's also essential to create a relaxing routine before bed that allows you to unwind and quiet your mind. Also, create a sleep environment that promotes deep sleep. Most people sleep best in a cool, quiet, dark environment. 

6.) See Your Doctor

If symptoms persist, worsen, or interfere with daily life, it's essential to consult your healthcare provider. Professional treatment is available that can help relieve symptoms and improve your quality of life.

“Monitor your mental health and mood throughout the season so you are better able to note any changes that could signal a deeper need for professional support.” - Holly Schiff, Psy.D.

7.) Get a Pet

If possible, consider getting a pet. A pet can provide you with companionship and emotional support that can ease depressive symptoms. Having a pet can promote a sense of calm and enrich your overall life.

8.) Go to the Spa

If possible, consider spending a day at a spa. A spa visit, such as a facial or massage, can help decrease stress, promote relaxation, and improve mood. 

9.) Meditate

Meditation has several benefits that can help alleviate winter blues symptoms. According to UC Davis Health, meditation can reduce stress, promote better sleep, and ease symptoms of anxiety and depression. If you are just starting, try guided meditation or deep breathing exercises. You can also repeat a mantra to help you relax into meditation.

“Starting with just 5-10 minutes a day can be a helpful introduction, meditation doesn’t require long periods of time to be effective.” - Holly Schiff, Psy.D.

10.) Aromatherapy

Aromatherapy involves breathing in scents from essential oils such as citrus and lavender. By breathing in essential oils, you stimulate the olfactory system, which triggers the emotional center of your brain. This can lead to improved mood and increased relaxation.

11.) Plan a Getaway, Even if Local

Sometimes, a change of scenery can do wonders to improve your mood. If possible, take a break, even if it's just a weekend getaway to a sunny or warmer climate. Spending time outside in the sun can boost your serotonin levels, help you relax, and improve your mood.

12.) Get Involved in Your Community

Humans are meant to connect with one another. Getting involved in your community can combat loneliness and boost mood.

Consider joining a social group that involves shared hobbies, such as a hiking club. Another option is volunteering. One of the best ways to boost your mood is to help someone else.

13.) Spend Time by Fire

If possible, spend a little time in front of a fire pit or your fireplace. Watching a roaring fire is cozy and creates a relaxing, peaceful environment. 

14.) Check Something Off Your Bucket List

If you already have a bucket list, try to check something off it. If you haven't created a list, think about your goals and things that you dream of doing. Remember, a goal starts with a single step. Progressing on a long-held goal is a great way to improve your self-esteem and help you feel empowered.

“The process of setting and accomplishing small goals activates the brain’s reward pathway, increasing dopamine release. As we check things off our list, it fuels a positive cycle of motivation that encourages us to keep pushing forward and pursuing more goals.” - Cathy Sullivan-Windt, Licensed Counselor

15.) Start an Indoor Hobby

The cold weather outside may make it difficult to pursue certain hobbies. However, you can enjoy a new indoor hobby that channels your energy and creativity. Hobbies keep your mind engaged and focused and give you a sense of accomplishment. There are many options, such as learning to play an instrument, painting, writing, and cooking.

“Learning a new skill can also create a sense of accomplishment, which is fantastic for boosting self-esteem during the winter months.” - Holly Schiff, Psy.D.

16.) Try Out a New Look

Consider freshening up your look. This may include trying new clothing styles, changing your hairstyle, or adding a little makeup.

Trying a new look is an act of self-expression. It may also promote the release of dopamine, a feel-good neurotransmitter in the brain. Plus, the positive reinforcement you may get from coworkers, friends, and family can make you feel confident and boost your mood.

You don't have to do anything drastic. Even swapping neutral colors for vibrant ones may positively impact your mood.

Environmental Changes

Your environment plays a pivotal role in your overall mood. Making simple changes is a great way to improve overall well-being and combat the symptoms of the winter blues.

17.) Limit Electronics Use

Excessive screen time may negatively impact your mood and sleep. Scrolling may physiologically alter the brain. Research indicates excessive screen time may adversely affect learning, memory, and problem-solving.

“Social media scrolling has an almost addictive way of pulling us in, easily making an hour feel like five minutes. But over time, as we fall into a cycle of excessive screen time and a sedentary routine, our days can start to feel repetitive and tedious.” - Cathy Sullivan-Windt, Licensed Counselor.

There is no consensus on an acceptable amount of screen time. However, it's essential to establish healthy boundaries with technology. Honestly assess whether screen time is replacing being engaged in life.

18.) Brighten Up Your Environment

Getting more light into your environment may improve your mental well-being. Natural light from the sun can boost serotonin levels, which may help decrease symptoms of winter blues.

Incorporate more light into your home, open the curtains, use brighter lighting, and consider using a light therapy box. A light therapy box mimics exposure to sunlight and can't help boost Important hormones that help regulate mood and sleep.

“If you live somewhere with long, dark winters, a light therapy box can be a game-changer. My client, a remote worker, swears by his 10,000-lux light box. He sits in front of it for 20–30 minutes each morning while drinking coffee, and it helps combat sluggishness and brain fog.” - Ehab Youssef, Licensed Clinical Psychologist.

19.) Add Indoor Plants to Your Living Space

Try decorating your living space with indoor plants to add a little more life. Indoor plants can improve air quality and have a mind-boosting effect.

20.) Buy a Dawn Simulator

A dawn simulator is a light device that mimics the natural sunrise by gradually increasing brightness. This may help regulate sleep-wake cycles, which improves mood. It may also leave you feeling less groggy in the morning, which is helpful.

21.) Listen to Uplifting Music

“A fun and healthy trend that has been gaining popularity is starting the day with a 10–15 minute dance routine. This simple ritual combines the mood-boosting effects of music with the benefits of physical movement, making it an excellent way to shake off morning sluggishness, boost energy levels, and set a positive tone for the rest of the day.” - Cathy Sullivan-Windt, Licensed Counselor.

Music can have several therapeutic effects. For instance, it can help you relax, unwind, and release dopamine, which positively affects mood. Consider making a playlist of upbeat and energizing music to start your morning.

22.) Redecorate/Rearrange Your Living Space

Refreshing your living environment can impact your emotions through lighting adjustments, color choices, and overall design. Consider adding a fresh coat of paint, creating new artwork, or rearranging your furniture. 

Mindset Shifts

The one thing in life we can usually control is our mindset. Developing mindset changes can take a little practice, but it is an excellent way to shift our mood.

23.) Practice the Art of Hygge

“Denmark is one of the happiest countries in the world, despite its long, dark winters. Why? Hygge.” - Ehab Youssef, Licensed Clinical Psychologist.

This Danish concept is about taking a break from the busy pace of daily life. It encourages spending time with loved ones, relaxing, and enjoying simple pleasures.

“One of my clients leaned into this last winter, creating a reading nook with fairy lights, and it completely changed how she felt about the season.” - Ehab Youssef, Licensed Clinical Psychologist.

Grab a cup of hot chocolate and cozy up on the TV with your family. Enjoy an early evening picnic outside with friends. Take a little time each day to remember what's important.

24.) Focus on Being Fulfilled

Take a few moments and become introspective to identify activities that give you a sense of purpose. Once you figure out what brings you joy, start pursuing these activities and remember the sky's the limit.

25.) Stay Social with Friends and Family

Social connections are vital to maintaining good mental health and combating the winter blues. Regardless of how busy you become, prioritize maintaining your social connections and spending quality time with loved ones.

“I had a client who realized he was going days without talking to anyone outside of work. His mood lifted once he scheduled weekly coffee dates with friends and virtual game nights. Even a quick call or text check-in can make a difference.” - Ehab Youssef, Licensed Clinical Psychologist.

26.) Watch Funny Shows and Movies

Few things boost your mood more than a good belly laugh. Watch funny movies and shows or listen to humorous podcasts to help reduce stress and improve mood.

27.) Keep Yourself Organized with Important Tasks

Too much clutter can increase stress, which may negatively impact your mood. Try to reduce clutter and stay organized to improve your overall well-being.

28.) Express Gratitude Daily

Taking stock of what you have to be grateful for is a sure way to feel better. Consider keeping a gratitude journal and writing one thing you are thankful for daily. Another option is to simply spend a few minutes each morning appreciating the new day and its opportunities.

29.) Replace Bad Habits with Good Ones

“This is a great strategy to break out of a cycle of negative habits.” - Holly Schiff, Psy.D.

Everyone has bad habits that may be zapping their energy or mood. Find some of your unhealthy habits, like drinking too much alcohol or not moving enough, and replace them with healthier choices. Replacing bad habits with good ones will give you a sense of accomplishment and improve your health.

30.) Stay the Course

Consistency is the key to success for most things. Even when you're unsure you feel like doing any of the above, try to maintain consistency in your progress.

“Small, incremental changes can build up over time, so even if you don’t feel an immediate shift, keep up with these strategies consistently, and eventually you will notice positive changes.” - Holly Schiff, Psy.D.

Conclusion

The winter blues can interfere with your everyday life. But taking a proactive approach can help improve your mood and increase your sense of well-being. Dealing with the winter blues often requires a multifaceted approach. Using a combination of the above tips may lead to the most improvement.

About the Contributors

Holly Schiff, Psy.D.

Licensed Clinical Psychologist

South County Psychiatry

Bio: Dr. Holly Schiff, Psy.D., is a clinical psychologist licensed in Connecticut, Florida, New York, and Rhode Island. She focuses exclusively on children, adolescents, young adults, and their families. She received degrees from Columbia University, Fordham University, and Hofstra University.

Cathy Sullivan-Windt

Licensed psychologist and Owner

New Connections Counseling Center

Bio: Cathy is a licensed counseling psychologist with 20+ years of experience. She specializes in women's counseling, anxiety treatment, sexual assault recovery, life transitions, and relationship issues.

Ehab Youssef

Licensed Clinical Psychologist

Mentalyc

Bio: Ehab is a licensed clinical psychologist with an MSc in Psychology from the University of Groningen. He is also a mental health researcher and a writer at Mentalyc.