Dark, chilly days mean winter is here — and with that often comes the winter blues. While there’s no clinical diagnosis for this low mood, experts say it’s fairly common and usually marked by feeling more sad, less energized, or less interested in activities than usual.
Estimates suggest that about two in five people in the United States experience a worsened mood during the winter. But a smaller percentage of people, about 5 percent of Americans per year (and especially those who live further from the equator) experience something more severe called seasonal depression — a medical disorder, also known as seasonal affective disorder (SAD).
SAD is a recurrent form of major depression characterized by feelings of hopelessness, despair, fatigue, problems sleeping and concentrating, and changes in appetite, while winter blues are a bit milder. That doesn’t mean you should ignore them, though.Jacqueline Gollan, PhD, professor of psychiatry and behavioral sciences at Northwestern University, says feeling blue for a period of time is not necessarily normal. “When people feel blue, it’s a signal that something in their life needs attention.”
Here are some things you can do to lift your mood and beat the winter blues all season long.
1. Lace Up Your Running Shoes and Get Moving
Getting at least 20 minutes of vigorous activity four times a week has been shown to reduce depressive mood, says Gollan. “And there are a variety of ways to get exercise,” she points out. Get a gym membership if that’s what it takes to keep you warm and working out, but you could also try riding your bike to work, dancing, or running up and down the stairs.
2. Set Your Alarm Clock and Stick to a Sleep Routine
Tempting as it might be to sleep in on dark mornings, it’s best to stick to a regular sleep schedule — meaning waking up at the same time every day, even on weekends. Establish a routine wake-up time and a soothing bedtime ritual. And if you aren’t already in this habit, allow three or four weeks to get used to it, says Gollan.
It’s important to get about seven to nine hours of sleep every night for your overall health.Also, make sure that your sleeping area is comfortable, slightly cool, and free of noisy distractions.
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3. Queue Up a Stream of Laugh-Out-Loud Films
Experts believe that laughter actually stimulates processes in your brain that counter depressive symptoms. And because chuckling is downright contagious, invite some family or friends to join your comedy movie night and share the popcorn. While it’s not recommended to stare at your screens 24/7, a movie marathon once in a while is great when it’s cold outside.
4. Warm Yourself Up With a Mug of Real Hot Cocoa
It’s a good idea to make a few tweaks to your diet during the winter, says Susan Kleiner, PhD, RD, author of The Good Mood Diet. Of course, eating plenty of fruits, vegetables, and whole grains is important, but treats like homemade hot chocolate (with non-Dutch processed, natural cocoa powder) are also heart-healthy and contain mood-boosting flavonols.
“Plus, this drink gives a wonderful sense of something delicious, a treat, and a ritual to look forward to,” Kleiner says. She recommends making it with fortified milk in the evening, which provides a combination of carbs, protein, and vitamin D — a combination that can support the serotonin system and help us relax, Dr. Kleiner says.
Kleiner also recommends eating fish — especially fatty fish rich in omega-3 fatty acids, such as salmon, lake trout, or sardines — three to five times a week, as this can help boost mood, even among those taking antidepressant medication. She also advises getting plenty of whole grains, fruits, vegetables, and at least one egg with the yolk (a good source of choline, which helps regulate nerve function and metabolism among other functions, and therefore is important to keep energy levels stable) each day, preferably for breakfast.
5. Host a Festive Party — but Don’t Stress
’Tis the season to deck the halls and host a small seasonal party. And if it’s already after the holidays, any excuse to host a gathering of friends will do — try a dinner party, cheese tasting, Super Bowl party, or board game night. Planning an event will give you something to look forward to, and it could also put you on other people’s invite lists. (More fun for you!)
On a cautionary note, Gollan says that “chronic interpersonal hassles do increase perceived stress.” So if there’s a relationship in your social circle or family that’s an ongoing source of stress, give yourself a present and work it out, ideally before the party. Or simply invite people who bring more enjoyment than stress.
6. Give Yourself a Manageable Task to Accomplish
It’s important to build activities into your day — even chores like cleaning the floor — that will give you a sense of competence and accomplishment. According to one psychological theory that’s called the Self Determination Theory (which says people need to feel skilled, able to make their own choices, and have rewarding relationships with others), we all have an innate need to feel competent to grow emotionally, maintain a sense of integrity, and maintain well-being.
Balance the hard work with little things that make you happy, such as treating yourself to fresh flowers or, yes, that homemade cup of hot cocoa. Doing fun and meaningful things is also the basis for behavioral activation, which Gollan says is an important strategy for lifting mood. It’s also one of the most effective ways to alleviate depression, according to research.
7. But Don’t Let Your To-Do List Get Too Out of Hand
Don’t overwhelm yourself with lists of projects and chores just because you can’t do other activities you might spend time doing in other seasons. If you love to garden in spring and summer as a stress-relieving activity, that doesn’t mean spending those same hours in the winter cleaning your closets will do you the same amount of good or be as enjoyable.
Complete the business you need to take care of, and do it on time. Decide to stop procrastinating on the unpleasant stuff (like unpaid bills) that could just snowball into more stress later so you’ll have more time to do things you do enjoy. Get the tools you need to get organized.
8. Book a Staycation — Even if It’s a Mini One
Most people feel a lift in mood when they have something to look forward to. If your coworker’s upcoming Bermuda vacation has you dreaming of traveling, Gollan says you can save money and still get a boost by planning mini getaways closer to home. You may not have the budget or time off from work to take an exotic trip, but it’s much easier to make time for and plan a local staycation treat, such as an afternoon ice skating with friends, trying out a new restaurant in a nearby town, or going to a concert.
9. Consider Light Therapy if You Can’t Get the Sunshine You Need
A lack of sunshine can disrupt your body’s circadian rhythm, leading to a drop in serotonin, vitamin D levels, and, therefore, your mood and energy levels. So if you have flexibility and the weather allows, try to schedule early-morning walks or a lunchtime stroll outside to get more natural light.
If this isn’t an option, consider trying a full-spectrum light box, which is especially beneficial for people with seasonal depression. Light therapy can help regulate your body’s circadian rhythms and the release of hormones that help you feel energized and regulate sleep.
Gollan notes that light boxes are powerful (and can be pricey), so talk to your doctor or mental health professional to advise you on when to use them and for how long.
10. Don’t Hesitate to See Your Healthcare Professional
Gollan says the blues may be part of other syndromes. Chronic pain, headaches, sleep disorders, and even heart disease are all linked to depression symptoms, so check in with your healthcare provider to make sure your winter blues aren’t something more serious.
The Takeaway
A drop in mood and energy levels is common during the winter, also known as the winter blues. But if you’re feeling a prolonged lack of motivation, fatigue, a sense of hopelessness and despair, or changes in appetite, you might have seasonal affective disorder, or SAD.
Both the winter blues and SAD are worth addressing to improve your quality of life during the wintertime.
Spending quality time with loved ones, making plans to look forward to, focusing on daily movement and a balanced diet, and working with your doctor or a mental health professional can help ease symptoms for people with winter blues and SAD.
Sometimes depression can be a side effect of other physical health conditions like headaches, sleep disorders, or chronic pain. This is why it’s important to see your doctor regularly to maintain physical health.
EDITORIAL SOURCES
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Resources
Two in Five Americans Say Their Mood Worsens in Winter; 29% Say “Falling Back” Hurts Their Mental Health. American Psychiatric Association. October 30, 2024.
Yang W et al. Efficacy of Vigorous Physical Activity as an Intervention for Mitigating Depressive Symptoms in Adolescents and Young Adults: a Comprehensive Systematic Review and Meta-Analysis. Frontiers in Behavioral Neuroscience. February 18, 2025.
Heidari M et al. Effect of Laughter Therapy on Depression and Quality of Life of the Elderly Living in Nursing Homes. The Malaysian Journal of Medical Sciences. August 19, 2020.
Tang J et al. A Comprehensive Review of Nutritional Influences on the Serotonergic System. Advances in Nutrition. September 23, 2025.
Mehdi S et al. Omega-3 Fatty Acids Supplementation in the Treatment of Depression: An Observational Study. Journal of Personalized Medicine. January 27, 2023.
Cuijpers P et al. Individual Behavioral Activation in the Treatment of Depression: A Meta Analysis. Psychotherapy Research. February 14, 2023.
Laranjeira C et al. Hope and Optimism as an Opportunity to Improve the “Positive Mental Health” Demand. Frontiers in Psychology. February 24, 2022.
Samanta S et al. An Intricate Relationship Between Circadian Rhythm Dysfunction and Psychiatric Diseases. Exploration of Neuroscience. August 23, 2024.
Pjrek E et al. The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials. Psychotherapy and Psychosomatics. 2020.
Berk M et al. Comorbidity Between Major Depressive Disorder and Physical Diseases: a Comprehensive Review of Epidemiology, Mechanisms and Management. World Psychiatry. September 15, 2023.
Seth Gillihan, PhD, is a licensed psychologist in private practice in Ardmore, Pennsylvania, who helps people find personal growth by making important changes in their thoughts and habits. His work includes books, podcasts, and one-on-one sessions. He is the the host of the Think Act Be podcast and author of multiple books on mindfulness and CBT, including Retrain Your Brain, Cognitive Behavioral Therapy Made Simple, and Mindful Cognitive Behavioral Therapy.
He completed a doctorate in psychology at the University of Pennsylvania where he continued as a full-time faculty member from 2008 to 2012. He has been in private practice since 2012.
Madeline Vann, MPH, LPC, is a freelance health and medical writer located in Williamsburg, Virginia. She has been writing for over 15 years and can present complicated health topics at any reading level. Her writing has appeared in HealthDay, the Huffington Post, Costco Connection, the New Orleans Times-Picayune, the Huntsville Times, and numerous academic publications.
She received her bachelor's degree from Trinity University, and has a master of public health degree from Tulane University. Her areas of interest include diet, fitness, chronic and infectious diseases, oral health, biotechnology, cancer, positive psychology, caregiving, end-of-life issues, and the intersection between environmental health and individual health.
Outside of writing, Vann is a licensed professional counselor and specializes in treating military and first responders coping with grief, loss, trauma, and addiction/recovery. She is a trauma specialist at the Farley Center, where she provides workshops on trauma, grief, and distress tolerance coping skills. She regularly practices yoga, loves to cook, and can’t decide between a Mediterranean style diet and an Asian-fusion approach.
