Feeling sluggish, unfocused, or just generally a little “off” since the days turned shorter? You’re not alone millions feel the energy and mood sag when winter rolls in. While some face seasonal affective disorder, or SAD, many deal with milder winter blues that also make daily life feel heavier.
The good news is that experts say there are some simple, science-backed ways to make the colder months a season of restoration, joy, and even growth. From embracing cozy rituals to getting strategic with light, these habits can help give you a mood, energy, and resilience boost until spring arrives.
Here’s how to make winter work for, not against you.
1. Shift Your Winter Mindset
Norwegian health psychologist Kari Leibowitz said that even though people living above the Arctic Circle have to go without direct sunlight for two months, most often these residents view winter as “full of opportunities.” She comments, “They’re looking at winter as a time of year that’s full of opportunities”, referring to activities such as skiing, knitting, or cooking rather than to what is lost. With this kind of thinking, feelings of limitation can be somewhat countered.
Make a list of five things you actually like about winter, whether it’s candlelight dinners, brisk morning walks, or seasonal recipes. It changes the season from an endurance test to a time when certain pleasures are available.
2. Respect Your Body’s Need for Rest
Winter naturally acts as a cue for living things to take a slower pace. According to Leibowitz, “our bodies are biologically hardwired for rest during winter.” GP Gavin Francis agrees that mixing restorative downtime with uplifting activities keeps mood steady.
Try “active dormancy” balance restful habits, such as reading or knitting, against light engagement like planning future projects. In that way, you avoid lethargy but honor your body’s seasonal rhythm.
3. Tapping the Power of Light
Less daylight throws the circadian rhythms out of balance, dropping serotonin levels and keeping melatonin levels higher, which saps energy. Morning light helps keep biological clocks in sync, says Sofia Axelrod of Rockefeller University.
Spend at least 10 minutes outside in the morning within a short time after waking, even on cloudy days. If that isn’t possible, consider using a light therapy box that provides 10,000 lux exposure. It is best used within an hour of waking up to help regulate sleep and mood.
4. Move Your Body Outdoors if Possible
Physical activities increase brain chemicals serotonin and dopamine, which help elevate mood. Even a brisk walk is helpful, and outdoor exercise adds fresh air and natural light to its long list of benefits.
Bundle up for cold weather in three layers a moisture-wicking layer next to your skin, a fleece or wool midlayer for extra warmth, and a waterproof outer layer. If the weather keeps you indoors, pick activities you enjoy yoga, swimming, indoor cycling to help stay motivated.
5. Establishing Cozy Rituals
The culture of Scandinavia embraces the concept of making darkness friendly. Leibowitz recommends practices like “big light off,” swapping harsh overhead lighting for lamps and candles to create a warm, intimate atmosphere.
Changing over to hot breakfasts, bringing out thick blankets, or having winter picnics are some of the season’s rituals that can turn cold days into something enjoyable. These minor alterations signal the brain for comfort and pleasure.
6. Give Your Space a Refresh
A cluttered environment reinforces feelings of low mood. Cleaning up, changing the layout of furniture, or brightening things up with flowers lifts the spirits. Aromatherapy offers another layer Oils, including lavender and lemongrass, can be diffused or added into lotions. Research finds that burning sage can activate certain receptors in the brain to help reduce stress.
7. Make Time for Joy and Flow
Joy isn’t just spontaneous it can be cultivated. Psychologists describe “flow” as the state of being fully absorbed in an activity that’s both challenging and enjoyable. Choose winter-friendly hobbies that engage you in the moment painting, baking, or even doing jigsaw puzzles. But shared fun counts, too. Organize potlucks, game nights, or group walks to mix social connection with fun.
8. Keep Social Connections Strong
Isolation can deepen winter blues. Francis emphasizes planning activities with people who make you feel good commitments help override low motivation. Aim for at least one or two social engagements a week, from coffee dates to group classes. Even brief neighbourly chats can help maintain a sense of belonging.
9. Practice Mindfulness and Stillness
Mindfulness and meditation can reduce stress and rumination, improving emotional regulation. Even spending just 10 minutes a day focusing on breath or the present moment can make a difference. Let these moments of pause be anchored in daily routines breathing slowly while one wakes up, savoring tea before the start of work, or sharing daily highs and lows with a friend or partner.
Winter doesn’t have to be a season of struggle. By adjusting one’s perspective, honouring rest, seeking light, and nourishing both body and mind, it can become a season of renewal and connection. These tools will not make all difficulties disappear, but they do have the power to transform the bleakest months into an opportunity for warmth, joy, and resilience.
