Beating the Winter Blues: 6 Ways to Boost Your Mood This Winter

By GGC clinician: Michaela Zoppa

The shorter, darker days of winter can take a toll on our mood and energy levels. For many, the lack of sunlight and colder temperatures can lead to feelings of sadness, fatigue, and loneliness. If you find it hard to stay energized and positive during the winter, you’re not alone—but there are simple, effective ways to help brighten your days.

Understanding How Winter Affects Our Mood

Before diving into coping strategies, let’s talk about why winter can feel so heavy. 

Winter’s shorter days and longer nights mean we get significantly less sunlight, which can impact our mood and energy levels. Sunlight helps regulate our circadian rhythm and boosts serotonin, a chemical in the brain that contributes to feelings of happiness. Without enough exposure to sunlight, our body may produce more melatonin, which can leave us feeling sluggish and tired. With fewer daylight hours, you may also feel like there’s less time to accomplish things, adding to a sense of stress or fatigue.

Additionally, the colder temperatures often keep us indoors, limiting our opportunities for fresh air and physical activity. Spending more time inside can increase feelings of isolation and boredom. These factors combined can make winter a particularly challenging season for mental and emotional well-being.

By recognizing these seasonal changes, we can better understand why we might feel “off” during the winter months and have a clearer plan to take care of ourselves.

Six Ways to Boost Your Mood This Winter

1. Soak Up the Sunlight You Can Find: Natural light is a powerful mood booster, even in small doses. Take advantage of sunny moments by sitting near a window, opening your curtains during the day, or stepping outside for a quick walk. Even if it’s cloudy, you can still benefit from the natural light that is available. A light therapy lamp can also be a great investment to simulate sunlight and improve your energy levels.

• Move Your Body: Exercise might be the last thing on your mind when it’s cold and dreary, but even light movement can help release feel-good endorphins and boost your energy levels. The key is to make movement enjoyable, not a chore. You don’t need a gym or a lot of space to stay active:

• Try workout videos, yoga, or stretching.
• Dance to your favorite playlist.
• Walk laps around your home or climb stairs for a burst of energy.
• Bundle up for a short, brisk walk.

• Prioritize Connection: Winter can feel isolating, especially when it’s harder to meet up with friends or family. Combat loneliness by reaching out—send a quick text, schedule a virtual coffee chat, or plan a cozy get-together. Connection doesn’t have to be grand or time-consuming; even small interactions can uplift your spirits. You may have to be more intentional about reaching out to others during the winter months, but connection is essential to combating the winter blues.

• Create a Cozy Space: Your environment can have a big impact on your mood. Take some time to make your indoor space a place you truly enjoy being in.

• Declutter: Clear away items that make your space feel cramped or chaotic.
• Add warmth: Use cozy blankets, candles, soft lighting, or decor to create a calming atmosphere.
• Personalize: Surround yourself with items that bring you joy—photos, art, plants, or anything that helps your space feel cozier and brighter.
• Bring the Outside In: If you’re missing the outdoors, try adding greenery to your space to brighten it up, opening up your blinds, or playing your favorite nature sounds.

• Explore a Winter Hobby: Winter is a great time to embrace activities that bring you joy and help you relax. Have you ever wanted to try baking, knitting, painting, or journaling? Finding a new hobby can give you something to look forward to and make the season feel more manageable.

1. Reframe Your Perspective: Feeling stuck inside often comes from how we frame the situation. Instead of seeing it as being “trapped” inside, think of it as an opportunity for rest, reflection, or trying something new. Try shifting your mindset:

• Focus on small joys of the season—like cozying up with a good book or watching snow fall outside your window.
• Practice gratitude by noticing what’s good in your day, no matter how simple.
• Find ways to use this time to take care of yourself or try something you’ve always wanted to do.

Winter May Be Long, But It’s Temporary

By understanding how the season impacts your mood and taking steps to care for yourself, you can navigate the months ahead with resilience and even find beauty in the season’s stillness. Remember, winter is just one season in a larger cycle. By finding small ways to boost your mood, you can find moments of light and warmth even during the darkest days. If you’re finding it hard to manage on your own, reach out to a therapist or trusted support network for extra guidance and care.