Oct. 23, 2023—Winter is coming, along with shortened daylight hours and colder weather. This change in seasons can trigger feelings of sadness and even depression. According to the American Psychiatric Association, in a 2022 poll, 38% of Americans reported a decline in their mood during the winter months.
That makes fall a perfect time to take stock of your habits—and look for ways to boost your mood in the months ahead.
5 ways to winterize your mind
Healthy habits can help to improve your mood this winter—and year-round. Start with these suggestions, based on advice from HelpGuide and other experts.
- Keep moving. Even if you hate exercise or if the weather's too bad for a walk or a run, any form of physical activity can help your mood. Dance to your favorite music. Do yoga. Play fetch with your dog. Choose activities you enjoy, and aim for about 30 minutes of physical activity per day.
- Connect face-to-face. Our brains are wired to make social connections. Meet up with friends or family and talk about how winter affects your mood. Look for ways to make new connections too. Sign up for a class or volunteer at an event. Try smiling at and chatting with strangers—the grocery store cashier, for example.
- Soak up the daylight. Dress warmly and step outside for 15 minutes a day or more. Enjoy the feeling of sunlight on your face. Sunlight can lift your mood by increasing serotonin levels, says HelpGuide.
- Eat healthfully. The right foods can support better moods as well as overall brain health. Choose fatty fish like salmon and tuna, nuts, avocados, leafy greens, and fresh fruit. Limit your intake of caffeine, alcohol and highly processed food.
- Grow your gratitude. By default, humans often lean toward the negative side of things. When you're feeling down, negativity naturally increases. To focus on the positives, make a list of all the good things in your life, the people you appreciate and the victories you've had. Each day, take a few minutes to think about the things that went well.
Remember, you don't have to do everything all at once. Start with one healthy habit and build from there. Small, consistent steps can add up to a happier you.
More than the winter blues?
If darker days are really bringing you down, it could be a sign of seasonal affective disorder (SAD.) Let your doctor know if you think you might have SAD or depression. They can help you connect to the care you need.
Sources
- American Psychiatric Association. "New APA Healthy Minds Monthly Poll Finds that Nearly 40% of Americans Face Declining Mood in Winter." https://www.psychiatry.org/News-room/News-Releases/New-APA-Poll-Finds-Americans-Mood-Declines-Winter.
- American Psychological Association. "Seasonal Affective Disorder: More than the Winter Blues." https://www.apa.org/topics/depression/seasonal-affective-disorder.
- Anxiety & Depression Association of America. "How to Beat the Blue Monday (and Beyond) Blues." https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/how-beat-blue-monday-and-beyond-blues.
- HelpGuide.org. "Building Better Mental Health." https://www.helpguide.org/articles/mental-health/building-better-mental-health.htm.
- HelpGuide.org. "Coping with Depression." https://www.helpguide.org/articles/depression/coping-with-depression.htm.