The shorter days and colder weather can really mess with our mood – I’ve been there, and so have at least 2 million others in the UK.
While seasonal depression can feel overwhelming, there are actually some solid ways to push back against those winter blues. Here’s what I’ve learned from personal experience and talking to other people who deal with this every year. It’s not easy, but it’s definitely workable once you know how to combat the worst of it.
1. Get outside within two hours of waking up.
Even on cloudy days, morning light helps reset your internal clock. Bundle up and take a quick 10-minute walk around the block – you’d be surprised how much that blast of natural light can impact your mood. Plus, combining light exposure with movement gives you a double boost of mood-lifting benefits. Making this a non-negotiable part of your morning routine creates a foundation for better mental health throughout the winter months.
2. Create a cosy space that actually makes you happy.
Transform your living space into a winter sanctuary. Add warm lighting, soft textures, and maybe some live plants. The Danish concept of “hygge” isn’t just trendy – it’s about creating an environment that helps you feel safe and content when the weather outside is frightful. Small environmental changes can significantly impact your mental state during the darker months.
3. Move your body, even when you really don’t want to.
Exercise doesn’t have to mean an intense gym session. Dance in your kitchen, stretch for 10 minutes, or do some yoga. The key is finding movement that feels good to you. Your body releases feel-good chemicals even during gentle activity, making it easier to push through those sluggish winter days. Starting with just five minutes often naturally leads to longer sessions as your energy builds.
4. Trick your brain with a light therapy lamp.
Using a light therapy lamp for 20–30 minutes each morning can make a noticeable difference in your energy levels. Position it at eye level or above while you eat breakfast or work. Think of it as your personal mini-sun when natural daylight is in short supply. Consistency with light therapy proves more beneficial than sporadic intensive sessions.
5. Plan regular social connections, even if small.
Winter isolation can sneak up on you. Schedule weekly coffee dates, video calls, or walking meetups with friends. Having these connections on your calendar gives you something to look forward to and helps combat the tendency to hibernate alone. Regular social interaction, even brief encounters, can significantly boost your resilience against seasonal depression.
6. Keep a consistent sleep schedule.
Your body craves routine, especially when daylight hours are limited. Try to go to bed and wake up at the same time every day – even on weekends. This helps regulate your internal clock and makes mornings less painful. A regular sleep schedule becomes your anchor during the challenging winter months, providing stability when other aspects of life feel unpredictable.
7. Add vitamin D-rich foods to your daily menu.
While supplements can help, focusing on foods rich in vitamin D can make a difference. Fatty fish, eggs, mushrooms, and fortified foods can help maintain healthy vitamin D levels. Consider it your winter fuel that helps keep your mood more stable during darker months. Incorporating these foods into your meals provides additional nutrients that support overall mental health.
8. Create a winter project to focus on.
Having something to work toward can help push back against seasonal lethargy. Learn to knit, start an indoor herb garden, or tackle that hobby you’ve been putting off. Having a project gives your brain something positive to focus on instead of dwelling on the weather. Breaking down your project into small, achievable steps ensures steady progress and regular doses of accomplishment.
9. Make your workspace brighter.
Rearrange your desk to face a window, add some extra lamps, or use cooler-toned bulbs that mimic daylight. Your environment affects your mood more than you might think, and better lighting can help you stay alert and focused during the darker months. Strategic placement of multiple light sources eliminates shadows and creates a more energising atmosphere.
10. Practice mindful breathing when anxiety hits.
Seasonal depression often brings along its friend anxiety. When you feel overwhelmed, try the 4-7-8 breathing technique: inhale for 4 counts, hold for 7, exhale for 8. It’s a reset button for your nervous system that you can use anywhere, anytime. Regular practice strengthens your ability to self-regulate during challenging moments.
11. Keep healthy snacks within reach.
Seasonal depression can trigger cravings for sugary comfort foods. Stock up on nuts, fruits, and other nutrient-rich snacks that provide steady energy. When you feed your body well, you’re giving your brain better tools to manage mood fluctuations. Preparing portion-sized snack containers in advance removes decision-making barriers when energy levels dip.
12. Set up a morning routine that doesn’t feel like punishment.
Dark mornings are hard enough without dreading your alarm. Create a gentle wake-up routine – maybe starting with some light stretching, a favourite podcast, or a hot drink. Making your mornings more pleasant helps set a better tone for the entire day. Building in small rewards or enjoyable activities increases your motivation to maintain the routine.
13. Use technology to your advantage.
Set up your smart lights to gradually brighten before your alarm goes off, use mood-tracking apps to spot patterns, or try meditation apps for better sleep. Technology can be your ally in managing seasonal depression, helping you maintain routines and monitor how you’re doing. Understanding your personal patterns through tracked data enables more effective management strategies for future winters.
