How much do you enjoy winter? If you had to rate yourself on a scale from 1 to 10, where would you land? For many people, that number dips a little once the days get shorter, the temperatures drop, and daylight becomes limited.
You are not alone if you feel that shift. About 5 percent of U.S. adults experience seasonal depression in a given year, and many more notice milder winter blues as the days get shorter. Mood changes can show up as low energy, sluggishness, cravings, irritability, or feeling less motivated.
If symptoms are severe or persistent, it is important to talk with your clinician, but there is also a lot you can do on your own to feel better through the winter months.
As a health coach at PartnerMD, I work with members to create practical strategies that support their health throughout the year. In the winter, that often means simplifying approaches to light, movement, and nutrition so they can protect their mood, energy, and long-term well-being.
Here are some practical winter mood boosters you can start using today.
Shorter days make it harder for your body to maintain its natural rhythms, which can affect your energy and mood. Light exposure is one of the most effective ways to counter that.
Light therapy boxes are often recommended for people who notice a strong seasonal shift. Clinical guidelines for seasonal affective disorder often recommend a 10,000 lux light box for 20 to 30 minutes each morning as a first-line treatment option, under a clinician’s guidance.
A few simple tips can make light therapy more effective:
Use your light box early in the day.
Place it slightly off to the side rather than directly in front of your eyes.
Use it consistently for best results.
If you are unsure whether light therapy is right for you, talk with your doctor. It is a simple tool, but not the best fit for everyone.
Even if you cannot commit to light therapy, stepping outside can help more than you might expect.
Stepping outside, even on an overcast day, can expose you to thousands of lux of natural light, compared to roughly 150 to 500 lux in a typical indoor space. Your body responds to this difference, and even a few minutes outdoors can help lift your mood.
Try to:
Take a morning or lunchtime walk when the sky is brightest.
Treat the cold as “bracing” rather than uncomfortable.
Pair outdoor time with something enjoyable, like a podcast or a quick call with a friend.
On some clear days, depending on your location, the UV index may even reach a level that allows for a bit of natural vitamin D production. Your physician can help you decide if you need supplementation, especially in the deeper winter months.
Coach’s Tip: Enjoying the outdoors in winter is much easier when you stay comfortable. Protect your hands, ears, and feet, keep your core warm with layers, and breathe through your nose when possible to help warm the air before it reaches your lungs. Small adjustments like these make your outdoor time more enjoyable and sustainable through the season.
Movement is one of the most reliable tools for improving mood during winter. You do not need a perfect workout routine. Small, consistent efforts truly matter.
Even modest movement makes a difference. One large study found that people taking around 7,500 steps per day had a 42 percent lower prevalence of depression, and even 5,000 steps helped ease symptoms.
Aim for what feels realistic:
Indoor walking, treadmill time, or mall walking on icy days.
Short movement breaks during the workday.
Outdoor walks for a combination of movement and natural light.
Every step counts. The goal is to stay gently active, not perfect.
Comforting, warm foods are one of the simplest ways to support energy and mood in the winter months.
Choose foods like:
Soups and stews loaded with vegetables and protein.
Root vegetables such as carrots, sweet potatoes, or beets.
Warm beverages like herbal tea, coffee if tolerated, or lighter hot cocoa.
These foods and drinks can be grounding, satisfying, and helpful for maintaining steady energy levels on darker days.
Batch cooking on the weekends or keeping one or two go-to winter recipes helps make healthy choices easier when motivation dips.
Winter is a great time to explore warmth-based strategies that support your well-being.
If you enjoy sauna time, it can be a helpful winter ritual for relaxation and recovery. Many people find that heat exposure helps them feel looser, calmer, and more comfortable, especially when they are spending more time indoors or feeling tense from colder weather.
A few reminders to keep sauna use safe and supportive:
Start with shorter sessions and build gradually if you are new to it.
Hydrate well before and after.
Avoid using saunas if you are feeling ill, dizzy, or dehydrated.
Talk with your clinician first if you have heart or blood pressure concerns, are pregnant, or have questions about whether sauna use is appropriate for you.
Winter can feel heavy, but small daily choices add up. A bit more light, a little movement, and warm, nourishing meals can make a real difference in your mood and energy, helping you feel more like yourself throughout the season.
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