Are you struggling with low energy and mood during the colder months? You’re not alone. As the warm embrace of summer fades and the crisp chill of winter sets in, many people experience the “winter blues” — or even Seasonal Affective Disorder (SAD). For those who thrive on sunshine, sleeveless tops, iced beverages, and long, golden evenings spent outdoors, winter can be a significant psychological challenge. Shorter days and reduced sunlight can take a toll on your energy, mood, and motivation.

This article reveals 10 expert-backed strategies to naturally and effectively boost your mood and beat seasonal depression.

What are the Winter Blues?

The winter blues, also known as seasonal depression or Seasonal Affective Disorder (SAD) in more severe cases, affects millions of people during the colder months. While over half of individuals in seasonal climates report feeling mildly depressed, fatigued, or unmotivated in winter, around 2–3% experience clinical symptoms of SAD—a recurring form of depression tied to changes in daylight. Experts suggest that reduced sunlight leads to increased melatonin production, causing lethargy, while lower serotonin levels—essential for mood regulation—can trigger sadness and hopelessness. Common symptoms of the winter blues include low energy, difficulty concentrating, and a lack of interest in usual activities. Understanding the causes and signs of SAD is key to seeking effective treatment and managing seasonal mood changes. Listen to the Franciscan Health Podcast on Seasonal Affective Disorder.

Strategies for Managing Seasonal Affective Disorder and Winter Blues

If the cold months leave you feeling withdrawn or unmotivated, rest assured there are evidence-based strategies available to help improve your mood and mental wellbeing:

1. Embrace a Hygge Mindset

Norway and Denmark, known for their long, dark winters, consistently rank among the happiest nations globally. One explanation is the cultural embrace of “hygge,” a Danish term that captures the practice of creating a warm, comfortable, and gratitude-centered environment. This mindset—focusing on hot drinks, soft blankets, and cozy atmospheres—has been linked to enhanced psychological resilience during winter.

2. Eat Mood-Boosting Winter Foods

The craving for high-sugar, high-carbohydrate comfort foods is common during winter, but such choices often result in energy crashes and mood fluctuations. Harvard Health emphasises that a diet rich in plant-based foods, particularly the Mediterranean diet, may help reduce depression, especially during winter. Seasonal vegetables, hearty soups, and stewed fruits can be both nourishing and comforting. Be sure to opt for complex carbohydrates such as oatmeal, whole grains, bananas, and brown rice, which support stable serotonin levels.

3. Keep Warm

Maintaining a warm indoor environment and dressing appropriately for the weather can significantly alleviate symptoms of winter blues. Studies suggest that being physically cold may exacerbate feelings of sadness and lethargy. Aim to keep indoor temperatures between 18°C and 20°C and layer up when venturing outdoors.

4. Prioritise Social Connection

Social withdrawal is common, however maintaining social connections provides a sense of support, combating feelings of isolation. Mental health professionals encourage regular engagement with friends, family, or community groups to foster a sense of belonging and emotional safety.

5. Exercise Regularly – Indoors or Out

Physical exercise has well-documented benefits for mental health. Even modest amounts of physical activity—such as walking, yoga, or stretching—can stimulate the release of endorphins and boost mood. The psychological benefits of a workout session can last for hours afterward.

6. Listen to Uplifting Music

Music therapy has been shown to reduce symptoms of depression. Listening to upbeat or favourite songs can boost dopamine levels and positively affect emotional states. Starting your day with an energising playlist can set a positive tone.

7. Plan Pleasurable Activities

Whether planning a future vacation or engaging in volunteer work, setting goals and anticipating positive experiences can lift mood and provide structure. Research shows that positively anticipating the future is a highly effective way to create positive emotions.  

8. Increase Exposure to Natural Light

Maximise natural light exposure by opening curtains during the day, trimming outdoor foliage that blocks sunlight, and positioning seating near windows. Consider light therapy using a medically approved lightbox, which can be particularly effective for those with moderate to severe SAD.

9. Laugh More

Humour, laughter, and engaging in enjoyable activities are powerful antidotes to sadness. Watching a comedy, reading a humorous book, or simply spending time with playful pets can lift your spirits and reinforce self-care.

10. Develop a Healthy Winter Routine

Simple acts such as making your bed each morning, eating nourishing meals, hydrating, and practising mindfulness can help create a sense of self-nurture during the darker months.

Conclusion

Although winter can be a challenging season for many, it also offers an opportunity to slow down and practice intentional self-care. By embracing cozy habits, nourishing your body, connecting with others, and finding light in darkness – both literally and metaphorically – you can conquer the winter blues.

References

• Dr. Mike’s Walk-In Clinics. (n.d.). The importance of physical activity in the winter months. https://www.drmikeswalkinclinics.net/the-importance-of-physical-activity-in-the-winter-months
• Fedhealth. (2017). Winter is all about Hygge. https://www.fedhealth.co.za/articles/winter-is-all-about-hygge/
• Fedhealth. (2017). Steps to mindful authenticity. https://www.fedhealth.co.za/articles/steps-to-mindful-authenticity/
• Fisher, S. (2024). 10 tips for combating seasonal affective disorder. Wichita State University. https://www.wichita.edu/admissions/undergraduate/blog/2024/1_03_SAD_Tips.php
• Franciscan Health. (n.d.). Seasonal Affective Disorder: Franciscan Health Podcast [Video]. YouTube. https://www.youtube.com/watch?v=Kj6r3hsuPlQYouTube+1YouTube+1
• Gaston County Family YMCA. (n.d.). Winter wellness: The vital link between social connection and mental health. https://gastonymca.org/news/winter-wellness-vital-link-between-social-connection-and-mental-health#:~:text=Combatting%20Loneliness%3A%20Winter%20can%20be,support%2C%20combating%20feelings%20of%20isolation.
• NHS. (2022). Overview: Seasonal affective disorder (SAD). https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
• Stanborough, R. J. (2020). The benefits of listening to music. Healthline. https://www.healthline.com/health/benefits-of-music
• Tello, M. (2020). Diet and depression. Harvard Health Publishing. https://www.health.harvard.edu/blog/diet-and-depression-2018022213309
• Vilhauer, J. (2024). Finding joy: How positive anticipation boosts your happiness. Psychology Today. https://www.psychologytoday.com/us/blog/living-forward/202405/finding-joy-how-positive-anticipation-boosts-your-happiness