Get Over The Winter Blues In 6 Simple Steps

Live Well Diary Team

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winter blues

Many people may experience the winter blues and a sense of melancholy during the colder months. The shorter days in the northern hemisphere, cold and windy weather and lack of sunlight can impact people’s moods. It doesn’t imply that you have to succumb to the wintertime melancholy.

There are ways to prevent you from feeling low during this season or, at the least, make it more bearable if you’re already experiencing it.

Here are some tips for overcoming winter blues:

1) Allow yourself to feel down, but don’t wallow in it.

Numerous individuals go through it. It’s completely okay to admit that you’re one of those feeling the winter blues, even if sharing with someone feels a bit uneasy. Allow yourself to experience sadness and recognise when to move forward.

Don’t let the blues:

  • drag you down for too long
  • make you feel guilty
  • make you feel like a failure because of your moodiness
  • leave lasting damage on your psyche

2) Let there be light

Sunshine provides vitamin D, which is good for our overall well-being. When the sun’s rays touch the skin, it triggers a process synthesising vitamin D. This nutrient helps bone health and immune function. In winter, when outdoor activities may decline, intentional exposure to sunlight becomes even more crucial to ensure adequate vitamin D levels.

Sunlight also enables the production of serotonin, a neurotransmitter responsible for regulating moods. During the winter, when serotonin levels may dip due to reduced exposure, intentionally seeking out sunlight becomes a powerful strategy to uplift mood and combat the winter blues.

Tips for Maximising Exposure to Natural Light During Winter

1. Morning Rituals:
Kickstart your day by spending a few minutes outdoors in the morning. Whether enjoying coffee on the porch or taking a short walk, morning sunlight sets a positive tone for the day.

2. Open Curtains and Blinds:
Maximise natural light in your living and workspaces by keeping curtains and blinds open during daylight hours. Positioning your desk or a favourite reading spot near windows enhances exposure to sunlight.

3. Lunchtime Sunshine:
Utilise your lunch break as an opportunity to soak in some sunlight. Take a brief stroll around the block or enjoy your meal outdoors; incorporating sunlight into your midday routine can be rejuvenating.

4. Exercise in Nature:
Combine the benefits of physical activity with sunlight by opting for outdoor exercises. Whether it’s jogging, cycling, or practising yoga in a park, exercising amid nature amplifies the positive effects on mood.

5. Nature Walks and Hikes:
Plan regular walks or hikes in natural settings. The beauty of nature and exposure to sunlight provides a dual benefit for mental well-being.

6. Mindful Outdoor Activities:
Take part in activities like practising mindfulness, immersing in a book, or savouring a refreshing cup of tea outdoors.

3) Eat a balanced diet.

Regarding eating healthy during tough times, we don’t recommend cutting out all the fun things. But you should plan to eat more whole foods and cut out the junk. This means avoiding processed foods, especially sugary ones like soda or candy bars—though we know it’s tempting.

We recommend adding more vegetables and fruit to your diet (this goes for breakfast, too!). These plant-based foods will give you fibre, vitamins, minerals, and other crucial nutrients for good health—even during the winter blues season.

If you’re on a budget, it may be difficult to afford expensive meats like beef or fish daily. That’s why we recommend trying new ways to incorporate beans into your diet instead: they’re packed with protein but cost much less than meat at the grocery store!

And if money is tight this month? Say no thanks to coffee shops and buy frozen berries instead; they’re just as delicious in smoothies as fresh ones without breaking the bank.

winter blues - food

4) Get moving

Look for opportunities to be more active, even if it’s just walking more or taking the stairs.

If exercise isn’t an option due to weather conditions or lack of motivation (common symptoms), try indoor activities that boost endorphin production, such as painting or drawing, cooking something delicious from scratch (especially baking), and playing with pets – puppies and kittens.

Consider incorporating power walking, jogging or biking into your commute to work or school instead of relying on driving. It might feel like a huge time and energy commitment at first. It will become routine over time. The added benefit is that it cuts down on gas expenses.

Choose stairs over elevators whenever possible. This one is straightforward—just think about taking the stairs every time you enter an elevator and see where that gets you! Stairs are also great for building endurance in your legs and glutes to handle more intense workouts later.
Do strength training exercises like squats with weights or body weight. Get yourself to do activities like pushups at home when it’s too cold outside (and remember those ever-dreaded pushup stands!).

winter blues - friends

5) Get Social

The first thing to beat the winter blues is surrounding yourself with upbeat people. You want to be with these people when feeling down and blue.

You might need more of their energy than you’d think, so try not to hold back from telling them how you feel. They’ll support and encourage you through your struggles.

When considering who these cheerful people are, don’t think about whether or not they have achieved what you want to achieve or have accomplished what you wish for yourself.

Focus on their character traits instead.

  • Are they kind?
  • Are they generous?
  • Do they make others laugh?
  • Are they fun to be around?
  • Can they be trusted as friends?

Be wary of social media feeds with people boasting about their accomplishments and perfect lives. It’s easy for such feeds (and other aspects of life) to make us feel bad about ourselves if we compare ourselves to others’ success stories rather than focusing on our goals and achievements.

6) Fight the winter blues head-on.

Avoid the following:

  • staying in bed all-day
  • drinking alcohol before noon
  • wearing socks to bed (or while sleeping)


The winter blues may cast shadows, but you can let the light in, illuminating the path to a season filled with vitality and joy.

Embrace the warmth of sunlight metaphorically and literally as you navigate the winter landscape. Your well-being is a precious treasure deserving of care and attention.

So, step into the light, embrace the strategies that resonate with you, and let this winter be a season of self-care, self-discovery, and renewed mental vigour.

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