Winter Blues: How to Brighten the Darkest Days

Many people find themselves feeling down, sluggish, or unmotivated at this time of year. Often referred to as the “winter blues,” this seasonal dip in mood is surprisingly common. For some, it can even develop into Seasonal Affective Disorder (SAD), a form of depression linked to changes in light and weather.

Fortunately, there are ways to combat the gloom and make the colder months more manageable—and even enjoyable. Our experts at Teladoc Health suggest trying the following:

1. Understand What’s Happening

The winter blues are primarily caused by reduced exposure to sunlight, which can disrupt your body’s internal clock and lead to lower levels of serotonin and melatonin—chemicals that regulate mood and sleep. Recognising these changes in your body can help you approach the season with empathy and proactive strategies.

2. Let There Be Light

Maximise sunlight where possible, the sun has a positive effect on our mood and energy levels.

• Spend time outside during daylight hours, even if it’s just a short walk. Morning light is especially beneficial for regulating your circadian rhythm.
• Keep curtains open during the day and sit near windows to soak up as much natural light as possible.

3. Stay Active

Exercise is one of the most effective tools for combating low mood. Regular physical activity boosts endorphins, improves energy, and reduces stress. These are worth considering;

• Outdoor walks or jogs: Bundle up and enjoy the crisp air—it can invigorate your body and mind.
• Yoga or stretching: These mindful movements can help you relax while staying active indoors.
• Home workouts: Follow online videos or use fitness apps to keep your routine fresh and fun.

4. Prioritise Social Connections

Winter can feel isolating, so staying connected with family, friends and pets is essential.

• Plan social activities: Even a virtual coffee chat or a movie night with friends can lift your spirits.
• Join groups or classes: Book clubs, hobby groups, or exercise classes are great ways to meet people and keep yourself engaged.

5. Nourish Your Body and Mind

Good food and wellbeing lift the soul, so incorporate these;

• Eat mood-boosters: Include omega-3 fatty acids (found in fish and flaxseed), whole grains, and leafy greens in your diet. Minimise sugar and processed foods, as they can lead to energy crashes.
• Take Vitamin D: A lack of sunlight can cause deficiencies. Speak with a healthcare provider about taking supplements to ensure your levels are optimal.
• Practice gratitude: Journaling three things you’re grateful for each day can shift your focus from what’s missing to what’s meaningful. Also say thank you and praise those around you more often for a positive environment.

6. Embrace Hygge

The Danish concept of “hygge” (pronounced hoo-gah) celebrates coziness, warmth, and comfort during winter months. Create a relaxing space with:

• Warm blankets and soft lighting.
• Scented candles or essential oils like lavender or cinnamon.
• Comforting activities like reading, baking, or watching your favourite shows.

7. Be Kind to Yourself

Winter can be challenging, and it’s okay to feel off balance. Treat yourself with compassion:

• Allow time for rest when you need it.
• Set small, achievable goals to maintain a sense of accomplishment.
• Seek professional help if your mood or energy levels remain consistently low.

8. Look Forward to Spring

Winter is temporary, and planning for warmer days can help you stay optimistic. Whether it’s planting bulbs in your garden, booking a spring getaway, or simply listing things you’re excited for, focusing on the future can provide hope and perspective.

The winter blues may feel overwhelming, but with the right strategies, you can find joy and comfort in the season. By embracing light, movement, connection, and self-care, you can brighten even the darkest days—and come out stronger on the other side.