12 Small Changes to Beat Winter Blues
If you’re like me, facing the cold winter months can take your mood down a notch. As a kid, I handled winters mightily well, but as I got older, the dark mornings and short evenings really started to take their toll.
The American Psychiatric Association’s (APA) Healthy Minds Monthly poll found that declining mood can affect 38% of Americans during winter. They also state that about five percent of adults in the U.S. experience SAD (seasonal affective disorder). This is much more serious than the “winter blues,” as the distressing symptoms can last 40% of the year.
As this is the case, we definitely need to be mindful of our habits in order to win out over the darker, “shorter” months. We have found 12 small yet significant changes you can implement into your routine now to help you get your mojo back.
Go Outside First Thing in the Morning

“Try and get outside, ideally in the first five minutes of waking… but certainly within the first hour after waking,” says Dr. Andrew Huberman, professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Huberman notes the practice of morning sunlight is a powerful stimulus for wakefulness throughout the day, and it has a great impact on your ability to fall asleep at night. Upon trying this myself, I have also noticed that my mood has improved, at least in the mornings!
“…If it’s a bright clear day and the sun is low in the sky, or the sun is, you know, starting to get overhead… Then I know I am getting outside at the right time. If there is cloud cover and I can’t see the sun, I also know I am doing a good thing because it turns out, especially on cloudy days, you want to get outside and get as much light energy and photons in your eyes,” he adds.
Get as Much Natural Sunlight as Possible

We cannot emphasize enough the importance of sunlight. Dr. Ali Zawwar from Lloyds Online Doctor Ireland tells Breaking News that the lack of it is thought to stop the hypothalamus in the brain from working properly.
“…Try to get as much natural sunlight as possible — by taking a brief lunchtime walk or even sitting near windows when indoors. This will help reduce melatonin levels and boost serotonin, one of the brain chemicals that affects mood,” Zawwar says.
Take Vitamin D

People tend to be more deficient in vitamin D during the winter months when there is less sunlight. In fact, 35% of adults in the United States have vitamin D deficiency, and a startling 50% of the global population suffers from an insufficiency.
Low vitamin D levels are associated with seasonal affective disorder, muscle and bone loss, increased risk of Type 2 diabetes, and cancer, according to Tufts Health Plan Medicare Preferred.
If there is one thing I hope you take away from this article is to make sure you get enough vitamin D!
Try Light Therapy

“Light therapy is meant to replace the missing daylight hours with an artificial substitute,” says Dr. Matthew Rudorfer, a mental health expert at the National Institutes of Health (NIH).
Light boxes are not a substitute for exposure to sunlight, as most don’t increase your vitamin D levels, according to Tufts Health Plan Medicare Preferred. However, they note they can be an effective way to improve your mood during winter.
Keep Socially Connected

We are social creatures, and lacking social connections can be hazardous to our health. Some research suggests that if you are cold, you may be more likely to feel lonely and have an increased desire for social affiliation.
Reach out to family and friends and connect over a hot coffee or a fun phone call, or wrap up and put on your boots for a nature walk. It will do you some good!
Try a Winter Hobby

The bright side of winter is the range of seasonal activities we can enjoy. Taking on hobbies is fantastic for our health and well-being and can keep us going through the winter months.
You can give your go at hobbies such as skiing, snowboarding, ice-skating, snowshoeing, sledding, or even planting your own winter garden! Keep active, and don’t be afraid to try new things.
Get Good Sleep

Healthy sleep habits may help manage SAD symptoms. To promote restful sleep, keep your bedroom quiet, turn off any bright lights at night, and remove any distractions, like phones and televisions, from your bedroom.
According to the Sleep Foundation, sleep patterns are closely related to mental health and can affect your mood, irritability, and stress levels.
Adopt the Nordic “Hygge” Concept

The Norwegians know what it is truly like to live in the cold. They have adopted the “hygge” concept into their lives, which is defined by the Oxford English Dictionary as “A quality of coziness and comfortable conviviality that engenders a feeling of contentment or well-being, regarded as a defining characteristic of Danish culture.”
Make your space as warm and comfortable as you can, no matter the weather.
Gratitude Journal

It sounds silly, but starting a gratitude journal can be your first mark on the day. Writing about the things that make you feel good can help lift your mood and have a positive effect on your mental health.
Find a pen and paper (or use your phone or an iPad) and record the things you are grateful for — even just the smallest things, like your cup of coffee, your warm bed, or for waking up. You can count on your resilience, patience, determination, and other great attributes that have gotten you this far.
Your Five Senses

The Mental Health Commission of Canada recommends this grounding technique to beat the winter blues. They describe it beautifully: go outside and take a deep breath.
What does it smell and feel like? Feel the breath move into your belly before giving a long exhale. Pick up snow and taste it, feel it, and throw it. Lay down and make a snow angel! Make a snowman with some twigs and a carrot!
Volunteer

“Doing small acts of kindness for others can really lift our mood. Find your passion and volunteer for an important cause,” says Michael Benjamin, a therapist at PrairieCare.
Volunteering certainly gives us a sense of purpose and adds meaning to our lives. You also get to meet other people and increase your social connections.
There are always organizations looking for volunteers. Find out from local disability shelters, animal shelters, homeless shelters, food banks, or other organizations if they are looking for a hand this busy Christmas season.
Exercise Regularly

If you haven’t picked it up already from our talk about winter hobbies, good lifestyle choices, such as regular exercise, also play an important role in beating the winter blues.
As a natural mood booster, it increases endorphins and reduces stress and anxiety. While you don’t necessarily have to be a skiing fanatic, simple exercise such as a brisk walk or jog each day can boost your mood.