10 Tips to Manage the Winter Blues

Now, let's discuss the best tips for managing winter blues.

Spending too much time at home during the colder months can lead to nonstop screen time. You’ve doomed scrolled, I’ve doomed scrolled. Let’s face it: we feel better when we get off our heads, and the doom scrolls back into a calmer reality. We often watch the news to know what’s happening worldwide; most news is generally negative. Consuming a constant news cycle can increase stress, sadness, and depression, and this habit only worsens the winter blues.

To manage this, limit the time spent watching the news to one hour daily. Schedule regular breaks before a screen and avoid sitting for long chunks.

Or, change up your news. There are wholesome content channels on TikTok you can follow or even search for on the internet or video sites like YouTube.

A simple change in the food you eat can help boost your mood during winter. Start by consuming more protein with every meal to help prevent cravings for sugar and carbs later in the day.

Check your vitamin D levels, which can get low often in women. To enhance your mood, include foods rich in vitamin D, like fortified foods like milk or orange juice, and fatty fish like salmon.

I take vitamin D supplements year-round. Since I spend a lot of time inside the house during fall and winter because of the rain, it’s good to have the habit in your daily routine.

Studies, including a meta-analysis, have shown that people with depression may be at a greater risk of low vitamin D. Eating fish oil, yogurt, and other sources of this important nutrient can help keep your body in balance and lift your mood.

Also Read: 10 Small Healthy Lifestyle Habits to Boost Your Health

SAD (Seasonal Affective Disorder) is caused by changes in the circadian rhythm. If you don't know, then the circadian rhythm is a 24-hour cycle that regulates biochemical processes in the body. In some people, this cycle can be disrupted when the levels of light change in fall and winter.

Melatonin and Serotonin levels drop in winter and can cause lethargy and weight gain. That’s where those winter pounds come from!

Light Therapy treats the cause of SAD (Seasonal Affective Disorder), lack of light, without any side effects.

They are easy to use and travel with because they are portable and rechargeable!

Available on Amazon for under USD 120!

Recommended usage:

Place at midriff 20 to 30 inches from face.

Use at least 15 minutes per day.

Maintaining a regular sleep routine is a huge factor in maintaining your good mood during winter. According to psychologists, sleep is a critical component of well-being. When your sleep routine is disrupted, it can impact your hormones like cortisol, which affects your energy levels. Going to bed and waking up at the same time daily helps signal your body to rest.

Simple practices like taking a warm bath before bedtime and drinking herbal tea can help you calm down and improve your sleep routine.

Avoid using a mobile or laptop in the bedroom, and try turning down the lights to promote melatonin production. If your mind is filled with worry, write your thoughts on paper before bed so they don’t keep you awake. Ensure your room is cool and dark, creating a better environment for rest. Sticking to these habits can better manage your winter blues and improve your sleep and mood.

I sleep with my phone at the opposite night desk from where I sleep. I also use eye covers, black-out curtains, cooling pillows, and a mattress that keeps my spine aligned. These little additions have upgraded my sleep experience and helped me improve my sleeping habits.

Always add physical activity to your routine because it can significantly boost your mood and reduce symptoms of depression. Even starting slowly, with just a few minutes of movement, can make a difference. Aim for exercise five days a week, gradually increasing to 30 to 60 minutes daily. Try strength training, zumba, aerobic exercise, or even yoga to help decrease stress.

Even going for a walk in daylight can also impact how you feel. This especially helps target the specific symptoms of SAD, which often come from a lack of daylight during the winter months. Regular fitness-related activities can keep your body and mind balanced during this time.

Instead of thinking about exercise as a rigid routine, try shifting your mindset to see it as ‘movement’. Movement can be anything that feels good to your body—dancing around the’ kitchen, stretching in the morning, or even a brisk walk in the park. By allowing yourself to creatively explore different forms of movement, you can find what truly brings you joy and energy.

This shift helps remove the pressure to "exercise" in a traditional sense and opens the door to discovering activities that feel natural and fun for you. The key is to move in ways that make you feel alive and connected to your body, so you can build a sustainable, enjoyable habit.

Loneliness often makes the winter blues feel worse. At the end of the day, we’re social creatures. You need to find creative ways to satisfy your social needs during winter. That’s why having a support system is key to managing these feelings. Connecting with friends, family, or even co-workers can provide the human contact and socialization that lifts your spirits. Whether it’s a quick phone call, a walk outdoors, or meeting for coffee, spending time with supportive people helps boost your mood.

Maybe you can try parallel play if you’re an introvert like me that likes to enjoy people’s company in silence.

If in-person meetups are not possible, virtual hangouts are just as effective. The important thing is to reach out, especially during tough circumstances like dealing with the winter blues. The speed at which your mental health improves when you spend time with loved ones or sponsors is remarkable. Take the time to connect—it makes a huge difference.

Also Read: How to Recharge Yourself When You’re Feeling Drained & Burned Out

Why deal with the winter blues when you can escape them? When did you last jetted off to a sunny destination during this chilly season? Now's the perfect time to trade frosty days for tropical warmth. I personally adore the sunny winters in Puerto Rico (I’m biased ‘cause I live here); maybe you'd love them too! Consider a getaway to bask in the sunshine and leave those winter worries behind.

It’s uncommon for people to feel motivated to exercise when they are feeling depressed. A longer workout can seem too much, and the lack of energy makes it harder to commit. To make it easier, try breaking your time into three mini-workouts, each lasting 10 minutes. You can do one in the morning, another in the afternoon, and the last in the evening.

This way, you still reach your goal of 30 minutes daily, but it feels more manageable. Start with a short walk in the early morning, followed by another chunk in the afternoon, and finish your day before it gets dark. This method keeps you active without overwhelming your routine.

Many people experience SAD symptoms during the winter months, which can be worsened by the lack of sun. Making time to get outside is critical, as exposure to sunlight helps balance serotonin and increases vitamin D levels, improving mood. Even with colder winter temperatures, finding ways to get outside or getting the sunlight for short periods helps to balance your circadian rhythm and boost your emotional state.

If you cannot spend much time outdoors, try sitting by a window. Move your chair or workstation to a spot where you can catch sunlight for at least one to two hours daily. If possible, take a break during the daytime to soak up some sun and enjoy its mental benefits. Shorter exposure still makes a big difference in how you feel.

If lifestyle modifications don’t bring enough relief from the winter blues, it might be time to consider seeking professional support. Low-level interventions like changes in routine may not always be enough for individuals dealing with more serious symptoms, especially for those suffering from SAD.

Psychotherapy, especially cognitive-behavioral therapy (CBT), is often recommended to help treat depressive disorders. CBT has been proven effective in treating the specific symptoms of SAD and can provide long-term benefits for improving mood and coping with winter’s challenges.

Many people experience mood disorders during the colder months, but with the right approach, you can lessen the effects of the winter blues. You can reduce the symptoms associated with SAD by making small changes in your daily winter routine and consistently practicing simple strategies.

Taking action through regular self-care and getting more daylight can make you feel better. By staying proactive, you can beat the winter blues and feel more in control of your mental well-being throughout the season.

Ready to Take Action?

If you're looking to boost your mood and make lasting changes this winter, my Habit Change Workbook is a great place to start. It's packed with practical strategies to help you build healthy habits and feel more in control of your well-being. Don’t wait for change to happen—take the first step today!

Click here to grab your Habit Change Workbook

With Love,

Pempi 💖