Winter affects more than just your wardrobe—it can shift your mood, energy, and how you experience the day. Shorter daylight hours, colder temperatures, and disrupted routines can leave you feeling off-balance. If you’ve noticed changes in your sleep, focus, or motivation this time of year, you’re not alone. Your mental health is closely tied to the seasons, and winter can be especially challenging. The good news? You have tools to help you stay steady.
Light Exposure and Mood: Give Your Brain a Boost
When you’re exposed to less sunlight, your brain makes less serotonin—a chemical that helps keep your mood stable—and more melatonin, which can increase fatigue. These shifts are normal, but they can take a toll on how you feel day to day.
You don’t need to completely overhaul your schedule. Just try to get outside in the morning light when you can, or consider using a light therapy box. Sitting in front of one for 20–30 minutes a day (ideally in the morning) has been shown to improve symptoms of Seasonal Affective Disorder (SAD). Research from the National Center for Biotechnology Information suggests light therapy can start improving mood within two weeks. Even if your winter blues are mild, getting more light can help you feel clearer and more focused.
Stick to a Routine That Works for You
You might find yourself sleeping in later or skipping meals when it’s dark and cold. That’s understandable, but keeping a basic routine can help your mind stay anchored. A steady wake-up time, a regular bedtime, and planned meal times don’t just add structure—they help your body maintain its natural rhythm.
Think of small habits that fit your life. Maybe it’s stepping outside for five minutes before work, or setting reminders to stretch every afternoon. These patterns don’t need to be perfect; they just need to work for you.
Move—Even a Little—Each Day
When it’s freezing out, it’s tempting to stay on the couch. But your body and brain benefit from movement—even small amounts. Physical activity boosts endorphins, which naturally lift your mood. And you don’t need to run a marathon.
Start with a short walk, a few yoga poses, or light stretching. According to the Journal of Affective Disorders, regular movement—even if it’s low-impact—can reduce winter depression symptoms by up to 30%. That’s a meaningful shift, and it’s one you can build gradually. If you’re already juggling a lot, give yourself credit for any movement you’re getting. Every step counts.
Stay Social—Your Way
It’s normal to feel like retreating during winter, especially when it’s dark early or the weather is unpredictable. But social connection is a powerful tool for your mental health. You don’t need to be the life of the party. Just staying in touch with a few trusted people can make a difference.
That might mean texting a friend when you’re thinking of them, setting a recurring phone call, or planning a low-key coffee catch-up. If in-person time isn’t possible, virtual chats can help bridge the gap. When you feel connected, your stress levels drop—and your outlook improves.
Create Space to Recharge
Your day might be packed, but even five quiet minutes can make a difference. Mindfulness doesn’t have to be complicated. Try sitting in silence, writing a quick journal entry, or practicing deep breathing.
Another powerful (and simple) tool is gratitude. Writing down three things that went well each day—no matter how small—can help shift your brain’s focus away from stress. Over time, this practice builds emotional resilience and helps you stay grounded.
Choose Foods That Support Your Mood
You don’t have to give up comfort food. But what you eat plays a role in how you feel. Complex carbohydrates, lean proteins, and omega-3 fatty acids (found in foods like salmon, walnuts, and flaxseeds) all help support brain function.
Don’t forget hydration, either. When it’s cold, you might drink less without realizing it. But indoor heating can dehydrate you more than you expect. Keep water close by throughout the day—even warm herbal tea counts.
Know When to Reach for Extra Support
You might be doing everything “right” and still feel stuck. If your low mood is lasting or interfering with daily life, it’s time to check in with a mental health professional. There’s no shame in needing support. In fact, seeking help is one of the most proactive choices you can make.
Therapy gives you space to explore what’s affecting you and offers real tools for navigating it. Thanks to telehealth, it’s easier than ever to access expert support—without leaving your home.
Winter Doesn’t Have to Weigh You Down
Winter can feel heavy. But it also invites you to slow down, reconnect, and take care of yourself in more intentional ways. With small adjustments, you can support your energy, mood, and focus—even on the cloudiest days.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.