Simple, Science-Backed Ways to Prevent and Treat Seasonal Affective Symptoms (AKA The Winter Blahs)
As the days grow shorter and the temperatures drop, it’s common to feel a shift in mood, motivation, and energy. For many, this shift is subtle. For others, it can develop into Seasonal Affective Disorder (SAD), a form of depression that follows seasonal patterns, most often emerging in late fall and winter.
I definitely notice a shift in my mood with the shorter days and colder temps, but the good news: there are effective, accessible strategies that can help protect your mental health and brighten your mood through the darker months. Here are some of the most supportive strategies I use to care for myself this season.
1. Get Morning Sunlight (Even for a Few Minutes)
Natural light, especially in the morning, helps regulate circadian rhythms, boost serotonin, and support healthy sleep.
Aim for 10–15 minutes of morning daylight within an hour of waking.
Step onto your porch, walk your dog, or sip coffee in the fresh air.
Consistency matters more than duration.
2. Use Light Therapy (Including Red Light)
Bright light therapy boxes are one of the most studied and effective treatments for SAD. Using a 10,000-lux light box for 20–30 minutes in the morning can significantly improve symptoms.
Red light therapy is not a replacement for clinical light therapy, but it can support mood, energy, and circadian rhythm by:
Reducing inflammation
Supporting mitochondrial function
Improving sleep quality. Use it in the morning or early afternoon for the best effect.
3. Get Outside. YES, Even When It’s Cold
Cold weather can make us want to hibernate, but the combination of fresh air, daylight exposure, and movement is powerful. I went for a hike last weekend, and although I was bundled and chilly to start, the hike was invigorating and I hated winter a little less afterward. Consider:
A short walk around the block
A winter hike
Standing outside for a few minutes during breaks. I try to embrace the, “There’s no bad weather; just the wrong outerwear.”
4. Move Your Body Regularly (in Small, Enjoyable Ways)
You don’t need intense workouts to get benefits. Even gentle movement can release endorphins, improve energy, and lower stress.
Winter-friendly ideas:
Indoor strength or yoga sessions
Dance breaks in your kitchen
Walking on a treadmill or mall walking
Short “movement snacks” throughout the day
*Aim for consistency, not perfection.
5. Support Your Mood With Protein and Nutrient-Dense Foods
Stable blood sugar = more stable mood. Protein at each meal helps keep your energy up and reduce winter cravings driven by fatigue. My favorites Include:
Eggs
Fish
Beans and lentils
Greek yogurt
Grass-fed beef
Chicken or turkey
*Add colorful fruits, vegetables, and omega-3 rich foods to support brain function and calm inflammation. Nourishing yourself is one of the simplest forms of winter self-care.
6. Lean Into Festive Traditions You Actually Enjoy
You don’t need to force holiday cheer, but embracing seasonal rituals you genuinely love can lift mood by:
Creating meaning
Sparking nostalgia
Increasing social connection
Giving your brain something positive to anticipate
Consider:
Baking a favorite recipe. This one is a family fave.
Decorating a small area of your home
Watching a holiday movie. National Lampoon’s Christmas vacation is a must in our house.
Lighting seasonal candles
Planning a low-key gathering with friends
Choose what feels good—and skip the rest, guilt-free!
7. Pull Out Puzzles, Games, and Indoor Activities That Create Connection
Human connection is a powerful antidote to winter blues. Cozy, screen-free activities are especially nourishing.
Try:
Jigsaw puzzles
Card games
Board games. Boggle is having a moment in my house
Lego builds
Collaborative cooking
Reading a book together. We sit together and read our own books for 20 minutes after dinner. It’s a cozy time to be together, and we often end up reading longer.
These activities boost dopamine, support problem-solving, and break up long evenings indoors.
8. Start a New (or Dormant) Hobby
Winter is the perfect time to tap into creativity or curiosity. Engaging in hobbies supports mental health by increasing flow, purpose, and enjoyment.
Ideas:
Knitting or crafting. I’m not a crafty person but am going to try a punch needle craft like this one.
Learning an instrument. I’m working on Beginner Ed Sheeran songs on the piano.
Photography
Woodworking
Puzzles
Writing or journaling
A hobby creates something to look forward to, which is essential when daylight is scarce.
9. Create a “Winter Well-Being Plan”
Because winter is predictable, your support plan can be too. A simple template:
Daily: Morning sunlight, movement, nourishing meals
Weekly: Social connection, time outside, creative hobby
As needed: Red light therapy, puzzles/games, mood check-ins
Small, repeated choices have a big cumulative impact.
Final Thoughts
Winter can be challenging, for sure!! But it can also be an opportunity to slow down, reconnect, and take intentional care of yourself. You don’t need to overhaul your life to feel better. Start with one or two strategies that feel accessible, and build from there.
With the right tools and support, it’s absolutely possible to feel steady, grounded, and even joyful throughout the colder months.