10 Tips for Tackling the Winter Blues

Photo by Joseph Pearson on Unsplash

Sometimes, people can feel blue in the winter months. In fact, this is so common that the third Monday of January is actually referred to as the "saddest day of the year." Between the cold weather, the piling snow, and the dull, short days that leave many of us going to work before the sun rises and coming home after it’s fallen, the winter months can be tough on our mind, body, and spirit. The frigid weather, coupled with the shorter daylight, can be challenging for some. Here are some ways to help lift your spirits and possibly improve your overall well-being during this time.

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10 Tips for Tackling the Winter Blues

1. Exercise

Exercise in any form can be helpful. Whether it’s yoga, walking, ice-skating, or going to the gym, moving your body releases endorphins, which are hormones that help to reduce your stress and improve your mood. Physical activity is also beneficial for your physical health, providing more energy and vitality during a time when we tend to feel more sluggish. Aim for 30 minutes of something you enjoy a few times a week. Whether it’s a brisk walk around the block or an online workout video, the key is consistency. If possible, try to exercise outdoors during the day to soak up any natural light, even if it’s just for a short while.

2. Get Some Vitamin D

It’s pretty common for people living in the northern hemisphere to experience a vitamin D deficiency during the winter months. The reality is that the best source of vitamin D comes from the sunshine, which isn’t always abundantly available during the winter, especially when the brightest days can often be the coldest. Try sitting near a sunny window if you can’t make it outside. Alternatively, you may want to speak with your doctor about vitamin D supplements to help support your mood and overall health.

3. Get Enough Sleep

We know that a lack of sleep can impact our mood, but it can also impact our immune system, making us more susceptible to illness. While it is always important to prioritize our rest—as that is when our bodies recover and strengthen—it’s especially important during the winter months when there are more germs floating around. Sleep can also improve your cognitive function, helping you feel more alert and motivated during the darker months. Go to bed earlier or even take an afternoon nap. If you can squeeze it into your schedule, this might help you to feel healthier overall and less blue. Avoid screens before bed, as they can interfere with your sleep cycle.

4. Don’t Isolate

It can be so easy to find ourselves spending more time at home alone during the winter months. With the sun setting so early, the evenings can often feel a lot later than they are, the cold can be uncomfortable, and the snow can be inaccessible for anyone with mobility issues. As difficult as it can be, try to avoid isolating yourself as much as possible. Maintaining social connections, whether in person or virtually, can have a profound positive impact on mental health. Whether that looks like meeting up with a friend for a coffee or lunch, having someone over, or scheduling a FaceTime hangout with someone far away, focus on fostering community and connection during the winter months. If possible, plan regular social activities, like a weekly dinner or group workout, to keep yourself motivated.

5. Spend Time Outdoors

This one may feel easier said than done, especially with the points listed in #4, but if you are physically able to, try to bundle up and venture out, even if it’s just on the weekends. This could look like taking a brief walk or simply being in nature. It doesn’t have to be a long trek—sometimes just 10 to 15 minutes in the fresh air can work wonders for your mental clarity and mood. Spending time outside can help restore your mind, body, and soul and can help you gain an appreciation for the beauty of the winter months. Winter landscapes, with their serene snow-covered fields and icy lakes, offer a quiet beauty that’s often overlooked during the busier summer months.

6. Change the Scenery

If you were able to take your work to a café or a library for a change of scenery, sometimes just the vibe of being around other people can help to lift spirits. Even a temporary change in environment can stimulate your brain and foster creativity. Consider working from a local coffee shop, sitting by a fire at a community centre, or even setting up a new space at home that feels fresh and inviting. Small changes, like rearranging your furniture or adding bright indoor plants, can also help boost your mood and make your space feel more vibrant.

7. Journal

Sometimes writing your feelings down on paper can help be a release and aid in problem solving. By putting your thoughts into words, you can gain clarity and distance from them, allowing you to approach challenges with a calmer, more open mind. Journaling can also help you track your mood patterns over time, so you can identify triggers and better manage your mental health. Consider writing about three things you’re grateful for every day to shift your focus towards positivity. If journaling feels overwhelming, try jotting down one small positive moment from your day.

8. Treat Yourself

Sometimes taking advantage of the new year sales can be a nice way to feel special with the new sweater or those boots you’ve always wanted. But treating yourself doesn’t always have to involve spending money. You can treat yourself to something simple like your favourite comfort food or taking a mental health day to relax and unwind. Remember that self-care is personal—it’s about doing what makes YOU feel good, whether that’s pampering yourself with something new or simply enjoying a quiet moment of peace.

9. Pamper Yourself

Whether you take a long bubble bath, use a face mask, or go for a pedicure, sometimes indulging in our self-care and pampering can be a great investment. A soothing bath with calming essential oils, like lavender or eucalyptus, can help reduce anxiety and tension. Taking time for yourself allows you to recharge and feel more grounded, especially during the stressful winter months. If you have the time and resources, consider booking a massage or spending a day at a spa to relax your mind and body.

10. Seek Professional Help

Sometimes the best way to work through your feelings and emotions is to talk about them with your family doctor or therapist. The reality is that you don’t need to feel that things are really bad in order to seek help. Mental health is just as important as physical health, and seeking support early can prevent minor issues from snowballing into more significant challenges. If you’re unsure where to start, there are many online therapy services that offer flexible options to fit your schedule. Counselling, whether in person or virtually, can provide you with tools and strategies to manage difficult emotions and stay resilient during tough times.