Twelve Ways to Lift Your Mood in Winter
As the days get shorter and darker, many of us feel more tired, less motivated and tempted to hibernate. For some people it’s a mild seasonal slump; for others it’s seasonal affective disorder (SAD), a form of depression that needs proper care. Here are twelve ideas to help you feel brighter, plus guidance on when to get help.
1. Plan things to look forward to
Write a short list of enjoyable activities for the season and put some dates in your calendar.
2. Get outside in daylight
Natural light, especially in the morning, helps regulate your body clock and mood. Even a brisk walk at lunchtime helps.
3. Keep moving
Regular exercise is one of the best-supported mood boosters. Aim for about 150 minutes of moderate activity a week, plus strength training twice a week. Winter options include indoor circuits, bodyweight workouts, swimming, dance classes, skiing or snowshoeing.
4. Consider a light box
Light therapy boxes that provide around 10,000 lux, used for about 20–30 minutes in the morning, are an established treatment for SAD. Talk to your physician first, especially if you have eye conditions, bipolar disorder or take medications that increase light sensitivity.
5. Stay connected
Make regular plans with friends and family, even when you’d rather stay in. Social connection is strongly linked to wellbeing.
6. Stay hydrated
Heated indoor air and fewer reminders to drink can leave you mildly dehydrated, which can add to tiredness.
7. Eat for steady energy
Winter brings plenty of sweets and heavy comfort foods. Enjoy treats, but build meals around vegetables, whole grains, beans, fish and nuts for steady energy. Oily fish provide omega-3 fats, and some research suggests a link with mood.
8. Check your vitamin D
With less sun exposure, vitamin D levels often drop in winter. Ask your physician whether testing or a supplement makes sense for you, rather than guessing at a dose.
9. Brighten your surroundings
Open curtains early, sit near windows, and add some color and light to your home and workspace.
10. Use music
Listening to music you love can lift your mood and energy. Make a winter playlist.
11. Relax and recharge
A massage, a warm bath, self-hypnosis or a guided relaxation can ease stress and help you sleep. Keep a regular sleep schedule, even on dark mornings.
12. Enjoy coffee or tea in moderation
A morning cup can be a pleasant ritual. Some observational studies have linked moderate coffee drinking with a lower risk of depression, but keep caffeine to earlier in the day so it doesn’t disturb your sleep.
A note on herbal remedies
St. John’s wort is sometimes promoted for low mood, but it interacts with many medications, including antidepressants, birth control pills and blood thinners. Please don’t take it without talking to your physician.
When it’s more than the blues
If low mood lasts more than two weeks, affects your sleep, appetite or ability to function, or you feel hopeless, please see your physician or a licensed mental-health professional. If you ever have thoughts of harming yourself, call or text 988 (the Suicide & Crisis Lifeline) right away.
Hypnotherapy and coaching can be a supportive part of staying well through winter, alongside, not instead of, appropriate medical care.
Hypnotherapy, NLP and EFT are complementary approaches. They don’t diagnose or treat medical conditions and are not a substitute for medical care, so please also work with your physician on any health concern.
If you’d like to find out whether this approach is a good fit for you, I offer a free, no-pressure consultation. Get in touch here and we can talk it through.
