How To Beat The Winter Blues & Feel Good Again

Today is Blue Monday (January 26, 2026), so I felt it was important to talk about seasonal affective disorder, also known as The Winter Blues.

It’s currently the middle of winter and for those in the northern hemisphere we have a long while to wait until the warm air begins to awaken.

For anyone prone to seasonal affective disorder or depression, the additional strain of the current state of affairs in the world has a huge impact on our mental health. 

So, if thoughts of more long, cold days fill you with dread, read on for some powerful things you can do right now to bolster you through the winter months.  

What are the Winter Blues? (Aka Seasonal Affective Disorder)

Seasonal Affective Disorder, or SAD, was brought to light in a 1984 medical paper by Dr. Norman Rosenthal, describing mood variation with the seasons.

Significantly, Dr. Rosenthal himself has warned of the potentially serious implications we face this year, saying…

“SAD is a huge problem at the best of times, and this is not the best of times”.

Today, Seasonal Affective Disorder is more commonly known as major depressive disorder with a seasonal pattern. 

Symptoms* of SAD may include: 

• Consistent low mood
• Crying, often with no apparent trigger
• Sleeping for too long
• Increased appetite and cravings for carbohydrates
• Social withdrawal and a reduced interest in activities that once provided pleasure
• Difficulty concentrating
• Overeating and possible weight gain
• Suicidal ideation

As you can see from the list above, SAD is more than feeling a little blue now and then.

If you or someone you know suffers from Seasonal affective disorder, please talk to your GP/family doctor about a treatment plan to get you through the winter months. 

*Medical News Today

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12 Ways to Boost Your Mood Before the Onset of Winter

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.”

– Etty Hillesum

1. Support  Your Brain Health

Taking care of your mental wellness is the first vital step in preparing for seasonal changes, no matter what time of the year it is.

Did you know that SAD is also experienced by some people during the summer months?

Don’t delay, arrange a visit to your GP/family doctor to discuss the best ways to support your brain health.  

Treatments may include:

• Antidepressant medication
• Light therapy
• Therapy from a licensed therapist
• Or a combination of the above

If you’re looking for a therapist… check out Psychology Today. They have an excellent ‘Find a Therapist‘ resource that supports 20 countries.

2. Be Kind to Your Mind

Intrusive thoughts can add to the overwhelm of S.A.D.  That’s why it’s a good idea to keep a thought journal and immediately mind-dump any intrusive thoughts that come up.

The idea is to become aware of your thoughts so you can develop strategies for dealing with intrusive thoughts.  

Give yourself a daily dose of kindness, try:

• Returning to your Breath (Breath awareness)
• Mindfulness meditation
• Affirmations to gently focus and settle an overactive mind.

3. Boost Your Physical Vitality

Give yourself an energy boost by cultivating a mind-body connection.

Layer up for warmth and go for a short walk, or get a burst of exercise outside. This has the added benefit of giving you a daily dose of natural light. 

When the weather is too harsh, consider the following indoor activities:

• Yoga stretching (try Yoga with Adriene on YouTube, it’s fun and free)
• A body-weight workout indoors
• A daily exercise challenge activity with others,  (make up your own or join one on social – eg. squat challenge)

4. Nurture Daily Connections

The winter blues can leave you feeling isolated and alone, which can have a devastating effect on your mental health. That’s why it’s so important to nurture daily connections.  

Some gentle gestures to nurture connection include:

• Returning to your breath to help regulate and garner a sense of connection within your whole body (this is called breath awareness). 
• Reach out on social media or text a friend 
• Cuddle a beloved pet or soft teddy bear
• Call or text a friend or loved one.

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Related: 125 Simple Pleasures in Life To Fill You with Joy

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5. Eat Well

The weather is getting colder and the days shorter, triggering a natural impulse to reach for carbohydrate-rich “comfort foods”.

Decide to adopt the 80:20 rule, and determine that 80% of the time you will eat to nourish and sustain your body’s energy levels.

The remaining 20% is reserved for those little indulgences we enjoy, but may not necessarily sustain our energy in the long term.

Things to remember:

• When feeling depressed, you tend to crave sweets and carbohydrate-rich foods because they provide short-term feelings of euphoria.  
• The sugar high triggered by carbohydrate-rich comfort food doesn’t last and is thought to increase feelings of anxiety and depression.
• Track what you are eating, it really helps you see your eating patterns so you can determine if you’re meeting your daily nutrient requirements.

6. Light Up Your Space

Bright light within the first hour of waking up each day has been shown to initiate a change in brain chemicals linked to mood. 

This is why Light therapy, or phototherapy, can be extremely powerful.

Some things that can help you make the most of the morning sunlight:

• Set your alarm on your phone and physically put your phone away from reach
• Get up to turn off your alarm and immediately throw open the blinds or curtains (you can hit the bed again if you need to, just make sure you let the light in first)
• Make it your personal mission to get out of bed bright and early to let the light in! (bonus points if you go for a walk in the morning light) 

Recommended Light Therapy Tools You Can Use at Home:

• Light Therapy Lamp with adjustable brightness levels & memory function
• Philips Wake-Up Alarm Clock with coloured sunrise simulation and sunset fading night light – I use mine every day and the slow sunrise feels like a warm hug. I love it so much.

7. Spend Some Time Outdoors Each Day

I find that spending quality time outside in natural sunlight can have a huge impact on resetting my mood. Even 5 minutes at a time can make a big difference.

I know if you’re feeling down, it can feel like a lot to force yourself to get outside, so try the following to help:

• Reward yourself with a good cup of tea or coffee once you’ve gone outside
• Set an alarm as a reminder and do it before you convince yourself otherwise
• Find an accountability partner and take a photo of yourself outside so they can cheer you on

8. Establish a Regular Sleep Pattern

Taking the time to create a healthy sleep routine not only improves your emotional well-being, but also your physical health.

The first thing you need to do: Determine how much sleep you need and adapt your schedule to accommodate your requirements.

👉 Your goal is to go to bed and set your alarm to wake up at the same time each morning.  

I find it a real struggle to get up early in the morning, but I don’t want to miss out on precious sunlight.  This means I need to go to bed a little earlier to get the sleep I need.  

Here are my tips on establishing a regular sleep pattern:

• If, like me, you need more than the standard eight hours of sleep, don’t fight it.  Get to bed early with your favourite evening routine, and you’ll thank yourself in the morning. 
• Track your sleeping habits and have regular rest breaks throughout the day.
  • Don’t beat yourself up if you are feeling overwhelmed or sluggish in the afternoon and want to nap.  So your nap doesn’t affect your sleep at night, set an alarm for 45 minutes (Albert Einstein regularly took “productivity” naps during the day)
• Set the mood before bedtime.  Minimize your screen time and block out any outside light (such as from street lights).  Set your alarm clock to a soothing tone so you won’t be woken up with a start in the morning.  

9. Try a Little Hygge

By now, I’m sure you’ve heard of Hygge (pronounced “hoo-guh”). 

I love how this Danish/Norwegian word can simultaneously be an adjective, verb and a noun, which describes a mood of coziness.

In essence, Hygge is a way of life for our Scandi friends. 

Here are some simple ways to create your own Hygge hideaway at home:

• Fill your space with cozy comforts – comfy blankets, soft cushions and anything that makes you feel a sense of being wrapped in warmth (candles, lamps, a string of fairy lights, a splash of warm colour)
• Wear comfy, layered clothing and have a hot-water bottle on hand for those chilly moments.  
• Pick or buy yourself some fresh flowers and bathe your senses in the colours, scent and soft textures.  A nice substitute if you can’t get hold of fresh flowers is aromatherapy oils or infused candles.
• Disconnect from technology for a while and snuggle up with a book or mindfulness activity such as colouring, crochet, knitting or writing in your journal.

Related: The Best Cozy Hygge Gift Ideas

10. Focus on Your 5 Senses

Take notice of your 5 senses throughout your day (sight, scent, touch, sound and taste).

Intentionally look for things that make each sense happy. I’ll give you an example of mine…

• Sight: Looking at an old photo
• Scent: Lavender essential oil
• Touch: A hug from my dog or husband
• Sound: My new Kate Bush album
• Taste: Dark chocolate

The idea is to make each of these things happen… Pull up that photo and enjoy looking at it for a while, diffuse your essential oils, walk up to your spouse and ask for a hug, get out that record or playlist and listen, and of course, eat that chocolate. 🙂

12. Make Yourself a Priority

Lastly, make a promise to yourself to prioritize yourself and your emotional wellness by:

• Noticing the things that lift you up and make small changes to include these things in your daily schedule. 
• Be aware of what decreases your mood so you can reduce these triggers – my mood tracker journal is helpful for this.
• Be flexible as you learn what works for you.  
• Don’t beat yourself up if you don’t manage to do the things you planned. 

How To Cope with The Winter Blues: Final Thoughts

Don’t forget: The dark days begin to brighten a little when you begin to do little things every day to boost your mood. So, start small and see what works best for you.

Related Mental Health Resources:

• 10 Reasons Why Life is Beautiful & Worth Living
• 30 Self Love Journal Prompts to Boost Self Esteem
• 100 Inspiring Quotes To Give You Strength When You’re Feeling Low
• Free Printable Mood Trackers
• 15 Ways To Get Motivated To Shower When Depressed

 

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