If you find yourself feeling more tired, unmotivated, or down during the winter months, you’re not alone.
Shorter days mean less sunlight, which can affect your body’s internal clock and the brain chemicals that influence mood. Colder weather may also change daily routines, with fewer social activities and more time spent inside.
All of this can add up to feeling down, but small, supportive habits can make the winter blues feel more manageable. Read on for some practical ways to support your mental well-being during the colder months.
1. Build up your whole‑health habits
Caring for your body can support your emotional well-being, as well as your immune system. Try building up your basics:
- Nourishing meals and hydration. Having warm, balanced meals and drinking enough fluids can help stabilize energy and mood.
- Consistent sleep. Sticking to a regular schedule can help you sleep better, leaving you feeling more energized and refreshed.
- Gentle movement. Stretching, short walks, or simple movement breaks throughout the day can help reduce fatigue and lift your spirits.
Think of these habits as acts of kindness toward yourself—a foundation of self-care.
2. Savor small pleasures
Winter joy can often be found in quiet moments. This can be as simple as:
- Revisiting activities you enjoy, like reading, spending time with a pet, journaling, or listening to music.
- Building daily routines that bring comfort, like having a warm drink in the morning or a hot shower at night.
- Giving yourself permission to rest and enjoy slower days.
These small moments of pleasure can lift your mood and offer much-needed winter warmth.
3. Prioritize daily light
Light plays a powerful role in how we feel, and winter naturally limits how much of it we get. Being intentional about light exposure can help.
Simple ways to invite in more light:
- Step outside during daylight hours, even if it’s just for a few minutes.
- Open blinds and curtains early in the day.
- Sit near windows when working or relaxing indoors.
Many people also explore using light therapy to ease the winter blues. Usually, this involves sitting near a very bright white light (called a light box, SAD lamp, or light therapy lamp) every morning for about 30 minutes. It’s best to talk with your doctor to see if light therapy might be right for you.
If you are a Quartz member, a light therapy lamp may be covered by your plan. Call Customer Success at(800) 362-3310, Monday – Thursday, 7 a.m. – 6 p.m., and Friday, 7 a.m. – 5 p.m. to see if you qualify.
4. Lean on resources and support
You don’t have to navigate winter mood changes on your own. Support can come from many places, including:
- Connection with loved ones. A quick call, coffee, or a game night with friends or family can offer a space for comfort, laughter, and joy.
- Advice from your care team. It’s always a good idea to share changes in your mood, energy, or sleep with your primary care provider. Because they know you and your health history, they’ll be in a good position to ask the right questions and give advice tailored to you.
5. Know when to seek extra help
While it’s normal to feel down during the winter months, seasonal affective disorder (SAD) goes beyond this, affecting your thoughts, feelings, and daily life.
Winter blues vs. seasonal affective disorder: what’s the difference?
| Winter blues | Seasonal affective disorder (SAD) | |
| What is it? | A typical response to the winter season that happens because of shorter days and less sunlight. | A form of depression that occurs seasonally and is considered more severe than the winter blues. |
| It is a medical diagnosis? | No | Yes |
| What does it look like? | Sad mood Low energy Still able to function Temporary symptoms | Depressed mood Fatigue/low energy Diminished pleasure or interest in all or most activities Significant appetite and/or sleep changes |
| What might help? | Exercise Social interaction Light therapy lamp | Exercise Social interaction Light therapy lamp Talk therapy Medication |
If you think you might have seasonal affective disorder, it’s important to talk with your doctor as soon as you can. They can help rule out any other condition or illness that might be causing your symptoms and discuss which treatment options might be right for you.
“If you or someone you care about is struggling, help is available now. For 24/7 confidential support, call or text 988, or visit 988lifeline.org/chat,” the additional resources box, and “Sources: Cleveland Clinic, National Institute of Mental Health.
