Winter Blues - Sarah Coles

Ways to Beat the Winter Blues and Reignite Your Spark

The cold days. The dark evenings. The sluggish “ugh, do I have to get out of bed?” feeling. If winter has you in its frosty grip, you’re not alone. Many of us struggle to stay motivated and happy during these colder months, thanks to the dreariness that often accompanies winter blues.

But here’s the good news—you can absolutely take steps to boost your mood, brighten your outlook, and reclaim your energy. Armed with the right tools and strategies, winter doesn’t have to feel so overwhelming. Below are eight practical (and uplifting) ways to fight off those winter blues.

1. Get Outside and Chase That Fresh Air

Yes, it’s tempting to hibernate under your cosiest blanket until spring. But don’t underestimate the power of nature! Bundle up and step outside, even if it’s just for a brisk lap around the block. Fresh air and natural surroundings can lift your spirits and reduce feelings of sadness. Plus, exposure to daylight—even the winter version—helps your body regulate melatonin, which can improve your mood and sleep.

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Take a 15-minute walk during your lunch break or spend some time in a local park at the weekend. Bonus points if you can spot some winter wildlife!

2. Keep Your Sleep Schedule Consistent

Does anyone else feel like winter turns bedtime into a chaotic free-for-all? Sleeping in because it’s dark early and waking up sluggishly can throw your body clock out of sync. Maintaining a consistent sleep schedule can work wonders for your energy levels and emotional well-being.

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Set a regular bedtime and wake-up time—even on weekends. Aim for 7-9 hours of sleep and create a bedtime ritual, like reading or listening to calming music before turning in.

3. Use Aromatherapy to Set the Mood

Did you know certain scents can have an instant impact on your mood? Use essential oils like lavender, bergamot or citrus to energise your mornings or relax tired muscles after a long day. Aromatherapy can help you feel calm and centred, no matter how gloomy it gets outside.

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Add a few drops of essential oil to a diffuser or pillow spray. Or treat yourself to a relaxing bath infused with your favourite scents. Heaven!

4. Move Your Body—Yes, Even When You Don’t Feel Like It

Exercise during winter? I know, I know—it’s the last thing you want to do when it’s freezing. But trust me, a little movement goes a long way. Whether you’re stretching, dancing in your living room, or hitting the gym, the endorphins you release will be worth it.

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Start small. Even a 10-minute yoga flow or a quick workout video at home can boost your mood and energy!

5. Nourish Your Body with Healthy Foods

Winter comfort foods are delicious, but they can sometimes leave us feeling lethargic. Fuel your body with nourishing meals full of bright, fresh flavours. Think hearty soups, colourful roasted veggies and nutrient-packed salads to keep you feeling vibrant.

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Add mood-boosting foods like fatty fish, leafy greens and nuts to your diet. And don’t forget to hydrate! Hot herbal teas can be particularly comforting.

6. Lean into Your Support System

Winter can sometimes feel isolating, but it doesn’t have to be. Make an effort to connect with loved ones—it’s incredibly healing to talk, laugh and share with the people you trust. Your support system is there to lift you up when you need it most.

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Schedule a coffee date, host a cosy movie night, or simply call a friend for a chat. Remind yourself—you’re not alone.

7. Seek Out Light in Any Form

If the lack of daylight has sapped your energy, bring some light into your life—literally! Purchase a light therapy box to mimic sunlight and brighten up your living spaces with warm, inviting lighting. Light therapy can help combat symptoms of Seasonal Affective Disorder (SAD) and keep the winter blues at bay.

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Position a lightbox on your desk for 20–30 minutes a day. Or replace harsh, cool bulbs at home with softer, yellow-toned lights for a cosy atmosphere.

8. Add a Boost with Vitamin D

It’s no surprise that vitamin D deficiency is common in winter. With reduced sunlight exposure, our bodies often don’t make enough of this vital nutrient. But you can give yourself a much-needed lift by including a vitamin D supplement in your routine.

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Talk to your doctor or pharmacist about starting a daily vitamin D supplement—many people notice an almost immediate improvement in energy and mood!

Reclaim Your Glow This Winter

The winter blues don’t stand a chance against these feel-good strategies. From aromatherapy to connecting with loved ones, each of these tips is designed to help you feel energised, lifted and back in control of your well-being.

Further Reading: 7 Natural Ways to Boost Your Mood, The Joy of Winter Walks, Winter Mindfulness: Finding Joy in the Chill

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Winter Mindfulness: Finding Joy in the Chill

For many, winter is a season to endure rather than enjoy. The shorter days, colder nights and an overwhelming sense of dreariness can easily lead to what’s commonly referred to as the “winter blues.” But what if, instead of seeing winter as a challenge, we embraced it as an opportunity to nurture our souls and practice mindfulness?

Whether you’re a winter enthusiast, looking to deepen your connection to the season, or someone trying to find light in the midst of the cold, read on for small, actionable ways to keep your spirits high and find peace in winter’s often-misunderstood charm.

Small Ways to Keep Your Soul Singing in Winter

1. Create a Winter Morning Ritual

How you start your day sets the tone for the hours ahead. During winter, create a snug morning routine that grounds you. Light a candle, sip on hot herbal tea or coffee, and practice 5 minutes of sitting in silence – no phone, no distractions, only mindful breathing.

If you can, carve out a moment to enjoy the morning light, even if it’s just a brief step onto your balcony or a short walk down your street. Natural light can boost your mood by balancing your circadian rhythm.

2. Lean into Hygge

The Danish concept of hygge (pronounced “hoo-gah”) is all about creating cosy, joy-filled environments. Fill your winter days with warm lighting, soft textures like blankets and cushions, and indulgent treats like hot cocoa or warm soups.

Create pockets of hygge throughout your day. Whether it’s curling up to read your favourite book, listening to soft music by the fire, or enjoying a slow-cooked dinner, mindfulness doesn’t have to be complicated – it’s about savouring the moment fully.

3. Spend Time in Nature

Winter enthusiasts know that venturing outside, even in colder weather, can feel surprisingly refreshing. Bundle up and take a serene walk in the park, marvel at the frost-laden trees, and listen to the crackle of snow or the crunch of leaves underfoot.

Nature in winter holds an understated beauty. Pause to notice how quiet everything feels. It’s a perfect reminder that there’s rest in nature, which we too can emulate.

Even during a crisp, grey afternoon, the benefits of fresh air can clear your mind and energise your body.

4. Mindful Movement

Getting active in winter doesn’t need to feel forced. Gentle, mindful movements like yoga, stretching or even dancing in your living room can lift your spirits. Combine movement with gratitude by appreciating what your body does for you.

If you’re into winter sports, skiing or ice skating offer fun ways to stay active as well as soaking up nature. Equally, brisk winter walking provides a simple way to get your heart pumping, with the added benefit of experiencing the crisp winter air.

5. Practice Gratitude

Sometimes, it’s easy to slip into winter complaints about the cold and darkness. Counterbalance this by practicing gratitude. What do you appreciate about this season? Maybe it’s the comfort of warm clothes, the quiet stillness of snowy evenings, or the joy of hearty, winter meals.

Daily journaling is a great way to anchor gratitude in your day. Write down three small things you’re thankful for each day, even if it’s as simple as “I enjoyed a lovely cup of tea.” These may feel small, but over time, the practice shifts your perspective.

6. Stay Connected

Winter can feel isolating if you’re cooped up indoors too much. Reach out to friends or family and prioritise socialising, even if it’s a simple text or a cosy evening of board games at home.

If there’s a local yoga class or workshop in your area, it could be a chance to meet like-minded individuals while practicing winter mindfulness collectively.

How to Find Joy in Winter’s Chill

The winter cold doesn’t have to feel daunting. Instead, it can become part of your practice of mindfulness. Here are a few reflections on how to truly enjoy this often underappreciated season.

Appreciate Winter Comforts: Use the time indoors as an opportunity to slow down. Read the books gathering dust on your shelf, indulge in warm baths, or try a new winter recipe. Winter invites us to focus on small joys.
Observe the Season’s Beauty: Winter’s starkness – bare trees, frosty mornings – offers a different kind of beauty. Pause to absorb the little details you’d usually overlook in warmer months. Clear, crisp skies during winter can be stunning too.
Treat Winter Like an Ally: Winter forces us to find rest, hidden under the hustle of modern life. Take advantage of this pause to reflect on your goals, nurture your inner creativity, or simply enjoy the stillness and quiet.

Winter as a Time of Growth

Much like nature, winter is a season of rest and preparation. It’s a reminder to slow down, recharge and reflect before the energy and renewal of spring come around.

By incorporating small mindful practices, you can help your soul not just survive but thrive through winter. From creating cosy spaces to stepping outside in the chill, there’s plenty of opportunity to find joy in this often-overlooked season.

Winter mindfulness is about working with the season, not against it. Carry these tips into the colder months and discover just how much magic the season holds.

What’s your go-to winter self-care practice? Share it in the comments—your tips might inspire someone else who’s ready to fall in love with winter.

Further Reading: Seasonal Affective Disorder (SAD)

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Brighten Your Winter: A Guide to Beating the Winter Blues

Winter brings with it a magical transformation of the world, blanketing landscapes in snow and offering cosy nights by the fire. However, it also brings shorter days, longer nights and a drop in temperatures that can affect our mood and energy levels. If you find yourself feeling down during the colder months, you’re not alone. Many people experience what is commonly referred to as the “winter blues.”

Understanding the Winter Blues

What Are the Winter Blues?

The winter blues, also known as seasonal affective disorder (SAD), is a form of depression that occurs at the same time each year, typically in the winter. It can range from mild feelings of sadness to more severe depressive episodes. The key difference between the winter blues and other forms of depression is its seasonal pattern, usually starting in the late autumn and continuing through the winter months.

Symptoms of the Winter Blues

Recognising the symptoms of the winter blues is the first step in managing them. Common signs include:

🧡Persistent low mood

🧡Lack of energy and increased fatigue

🧡Difficulty concentrating

🧡Changes in appetite, often craving carbohydrates

🧡Social withdrawal and loss of interest in activities

These symptoms can vary in intensity, but if they significantly impact your daily life, it’s important to seek professional help.

Why Do We Get the Winter Blues?

The exact cause of the winter blues isn’t fully understood, but several factors are believed to contribute. Reduced sunlight exposure during the winter months can disrupt our internal body clock, leading to feelings of lethargy and mood changes. Additionally, lower levels of sunlight can decrease the production of serotonin, a neurotransmitter that affects mood and increase melatonin production, which can make us feel more sleepy and sluggish.

Coping with the Winter Blues

Stay Active

Exercise is a powerful tool in combating the winter blues. Physical activity releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s a brisk walk, a yoga session, or a dance class, find an activity you enjoy and make it a regular part of your routine.

Light Therapy

Light therapy involves exposure to bright, artificial light that mimics natural sunlight. This can help regulate your body’s internal clock and boost serotonin levels. Consider using a light therapy box for about 20-30 minutes each morning. It’s a simple yet effective way to brighten your mood.

Healthy Eating

What you eat can have a significant impact on your mood and energy levels. Opt for a balanced diet rich in fruits, vegetables, whole grains and lean proteins. Avoid excessive consumption of sugary and starchy foods, which can lead to energy crashes. Incorporating foods high in omega-3 fatty acids, like salmon and walnuts, can also support brain health and mood regulation.

Managing the Winter Blues

Maintain a Routine

Sticking to a regular routine can provide structure and stability, which is particularly important during the winter months. Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your sleep patterns and ensures you get enough rest.

Stay Connected

Social connections are vital for mental well-being. Make an effort to stay in touch with friends and family, even if it’s through virtual means. Schedule regular catch-ups, join online groups or participate in community activities. Feeling connected to others can alleviate feelings of isolation and loneliness.

Practice Mindfulness

Mindfulness practices, such as meditation and deep breathing exercises, can help you stay present and manage stress. Spend a few minutes each day focusing on your breath, observing your thoughts without judgment and grounding yourself in the present moment. This can create a sense of calm and improve your overall mood.

Beating the Winter Blues

Explore the Outdoors

Just because it’s cold outside doesn’t mean you should stay indoors all the time. Bundle up and explore the beauty of the winter landscape. Activities like hiking, ice skating or even a simple walk in the park can boost your mood and provide a refreshing change of scenery.

Engage in Hobbies

Use the winter months as an opportunity to indulge in hobbies and activities you love. Whether it’s painting, knitting, reading or cooking, engaging in creative and fulfilling activities can provide a sense of accomplishment and joy.

Seek Professional Help

If your symptoms are severe or persist despite your efforts, don’t hesitate to seek professional help. A mental health professional can provide guidance, support and treatment options tailored to your needs. There’s no shame in seeking assistance and it can make a significant difference in your well-being.

Building Resilience

Set Realistic Goals

Setting small, achievable goals can give you a sense of purpose and motivation. Whether it’s completing a work project, learning a new skill or decluttering a part of your home, accomplishing these tasks can boost your confidence and lift your spirits.

Practice Gratitude

Focusing on the positives in your life can shift your mindset and improve your mood. Take a few moments each day to reflect on what you’re grateful for. It could be something as simple as a warm cup of tea, a kind gesture from a friend or a beautiful sunrise. Practising gratitude can bring a sense of warmth and contentment.

Volunteer

Helping others can be incredibly rewarding and uplifting. Consider volunteering your time or skills to a cause you care about. Whether it’s assisting at a local food bank, participating in community clean-ups or offering virtual support, giving back can create a sense of purpose and connection.

Winter may bring shorter days and colder weather, but it doesn’t have to bring down your spirits. By understanding the winter blues and implementing strategies to cope with them, you can maintain your well-being and enjoy the unique charm of the season. Remember, you’re not alone—many people experience similar feelings and there are resources and support available to help you through.

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Further Reading: Transform your Life with Mindfulness