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| Outdoor light exposure can significantly improve your mood. Photo: freepic.diller, Freepik |
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The winter months have a kind of silent beauty, but for many, the season can also make you feel fatigued. This feeling of fatigue can lead to depression. Which leads to craving for carbs and a desire to spend most of the time on the couch. This is not just a case of the "winter blues"; it can also be a symptom of seasonal affective disorder (SAD). SAD is a clinically recognized form of depression. But even for those who are not clinically depressed, the change of seasons can have a toll on mental health. Understanding these effects is the first step towards boosting our mood.
Read More: Your Eye Color Could Predict Your Risk of Getting the Winter Blues
How can the winter months affect our mental health?
Experts have long been studying the impact of the environment on human physiological processes. The main reason for winter mood swings is the dramatic decrease in sunlight. “Sunlight is like a major conductor for our body’s normal functions,” explains Dr. Sarah Johnson, a clinical psychologist who specializes in mood disorders. “It regulates our circadian rhythms, which is our internal sleep-wake clock, and stimulates the production of serotonin, which is a key neurotransmitter that stabilizes mood.” Reduced daylight hours can drop our serotonin levels, causing unregulated production of the sleep hormone melatonin, which can lead to fatigue and mood swings.
A 2023 article published in the Journal of Affective Disorders found a strong connection between reduced sunlight exposure in temperate climates and increased depressive symptoms. Also, during the cold season, we often have to stay indoors, which can lead to less physical activity and increased social isolation. During the winter, we may inadvertently neglect the very activities that nourish our emotional stability.
The good news is that we're not completely helpless against these seasonal changes. With the help of experts' knowledge, we can proactively strengthen our mental well-being. Here are six science-backed ways to boost your mood this winter.
Get Natural Light Every Day (Even When the Sun Hides)
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| Outdoor light exposure can significantly improve your mood. Photo: pikisuperstar, Freepik |
Morning light is like a cup of coffee for your brain’s mood center. “Light is the most powerful agent for resetting our circadian rhythm,” explains Dr. Phyllis Zee, a neuroscientist specializing in circadian and sleep medicine at Northwestern University. A 2024 study published in the Journal of Affective Disorders found that just 20-30 minutes of outdoor light exposure before noon significantly improved participants’ mood and energy levels, even on cloudy days. Overcast light is still much brighter than indoor artificial light.
Don’t wait for a sunny day to get outside. Take a walk in the morning light with your coffee in hand. Have your breakfast near the brightest window, or sit on your porch for a few minutes to enjoy the morning light. If the cold is particularly bothersome for you, consider a sun lamp. You can use a 10,000-lux lamp for 20-30 minutes every morning as an alternative to daylight.
Exercise Regularly, Even If It’s Gentle
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| You will never regret any exercise, even if it is gentle. Photo: Freepik |
When you feel like spending all day on the couch in the dead of winter, getting moving may not be the first thing you want to do, but it's probably the most effective one. Exercise, even light, releases mood-enhancing hormones, endorphins, and reduces levels of stress hormones like cortisol. A recent 2023 study in PLOS ONE found that regular, low-intensity exercise, like walking or yoga, especially in the winter, is just as beneficial for mood regulation as more vigorous exercise.
Find your "happy" moments when you really feel motivated, not just work-related movements. Take a walk while listening to a party song in the living room, do a few stretches while watching a gentle stretching video on YouTube, or listen to an engaging podcast. The goal is to get your blood flowing without tiring yourself out. As the saying goes, you'll never regret a workout.
Get Social, Even on Video Calls
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| Schedule a weekly call to have a conversation with your friends. Photo: Freepik |
Winter tempts us to stay indoors, but we are social creatures. Social isolation is a big cause of mood swings. “Social connection is an effective therapy for stress and depression,” says Dr. Julianne Holt-Lunstad, a professor of psychology and neuroscience. Her research demonstrates that quality relationships are essential for our mental well-being. If going out into the snow to meet a friend is too much for you, technology can be your ally.
Schedule a weekly call to have a heartfelt conversation with your favorite sibling or cousin. You can join an online book club or gaming server. Try sending voice notes instead of texting. The real focus should be on engaging in intentional, meaningful interactions. Make a habit of video calling your old college buddies; shared laughter acts like a warm blanket for your soul.
Read More: 6 Delicious Foods That Can Actually Help Boost Your Mood
Eat Nutritious Meals
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| Focus on adding nutritious foods to your regular diet during winter. Photo: KamranAydinov, Freepik |
Comfort food cravings are common during the winter, but a regular diet of processed carbs and sugar can deplete energy and increase inflammation, resulting in mood swings. Instead, think of food as fuel for a resilient mind. Nutritional psychiatrist Dr. Uma Naidoo emphasizes the gut-brain connection, noting that a diet rich in fiber, omega-3 fatty acids (found in fish and walnuts), and fermented foods can support a healthy gut microbiome, which in turn supports a happy mood.
Focus on adding nutritious foods to your regular diet; don't limit yourself. Add leafy greens to a hearty soup, sprinkle seeds on your oatmeal, or eat Greek yogurt with berries. A colorful, nutrient-dense stew can warm the soul just as a bowl of mac and cheese can, but it will keep your energy steady for hours. It’s about nourishing your body, not depriving it.
Keep Drinking Enough Fluids
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| Dehydration is a common mood killer, so take enough fluids. Photo: zinkevych, Freepik |
We often overlook hydration, but dehydration is a common mood killer. Even mild dehydration can lead to fatigue, difficulty concentrating, and increased feelings of anxiety. In the winter, we don’t feel as thirsty as we do in other seasons, and dry air from heating systems accelerates fluid loss. A 2023 study in Nutritional Neuroscience found a direct link between proper hydration and improved mood.
Start your day with a big warm glass of water before your coffee in the morning, and end your day with a cup of chamomile tea. Keep a reusable water bottle on your desk or kitchen counter as a visual reminder to drink water. Be sure to reduce your caffeine intake, as these are diuretics, which cause your body to lose more water. Instead, drink herbal teas, cocoa with milk if you’re not lactose intolerant, and hot soups and stews. These hydrate your body, warm it up, and soothe you from the winter blues.
Build a Simple Routine
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| Routine gives us predictability, reduces decision fatigue, and gives a sense of control. Photo: Freepik |
Winter days are shorter, which can affect your conventional routine. This creates mental stress, so it’s essential to create a simple routine to stick to. Routine gives us predictability, reduces decision fatigue, and gives a sense of control. “Routine anchors us,” says clinical psychologist Dr. Laurie Santos. “It tells our brains what to expect next, which is incredibly comforting in times of uncertainty.”
Your routine doesn’t have to be strict. It can be as simple as waking up, making your bed, drinking water, getting 10 minutes of light, and then starting your day. Or before bed at night, turn off your screens at 9 p.m., write down three things you were grateful for that day, and read for 15 minutes. These simple routines can help keep your mind cheerful.
Read More: 3 Ways To Reduce Stress and Anxiety To Improve Your Mood Without Alcohol
Winter depression is a fact now, backed up by experts. So, do not avoid its existence, but rather listen to experts and get moving to boost your mood with easy techniques.
