Beating the Winter Blues: How to Combat Seasonal Affective Disorder

The winter months in the Midwest can feel long and challenging. Shorter days, colder weather, and a lack of sunlight can take a toll on both our energy levels and our mood. Many people experience what’s commonly known as the “winter blues,” while others may struggle with a more serious condition called Seasonal Affective Disorder (SAD).

The good news is that there are practical ways to combat these seasonal shifts and support your mental health throughout the winter. Here are a few strategies to help you stay ahead of those winter blues and cultivate moments of joy and connection, even on the grayest days.

1. Move Your Body

When it’s cold and gloomy outside, it’s tempting to stay curled up on the couch. But even small amounts of movement can significantly improve your mood. Exercise releases endorphins—your body’s natural feel-good chemicals—which can help counteract feelings of sadness or fatigue.

If going to the gym or braving the cold isn’t appealing, try at-home options like yoga, stretching, or a quick dance break to your favorite song. Bundling up for a short winter walk can also do wonders, giving you both fresh air and a little exposure to daylight, which can help regulate your mood.

*My use of the phrase body movement instead of exercise is intentional here. Moving your body has a very different connotation. Stretching, leisure walking, and dancing, are all forms of body movement that can be beneficial without the barrier of the expectations we all have around “exercise.” 

2. Create Daily Moments to Look Forward To

Winter is the perfect time to embrace the small comforts that make you happy. Having something to look forward to each day, no matter how small, can provide a sense of structure and joy.

This might be as simple as wrapping yourself in your favorite pair of sweatpants or fuzzy blanket, sipping a warm cup of coffee or tea, or lighting a candle with a comforting scent. You could also plan small activities, like reading a chapter of a good book, working on a creative project, or catching up with a friend. These daily moments help break up the monotony of winter and give you something to look forward to.

*One of my favorite suggestions for combatting the winter blues (and depression in general) is finding creative activities that are enjoyable and fulfilling. Creating something is so good for your brain and your mood. I’ve had clients dive into writing, creating workout plans, or finding new recipes for comfort foods. Creativity can include a very wide range of activities.

3. Proactively Use Therapy

If you know the winter months tend to bring about feelings of sadness or lethargy, consider starting therapy before those feelings set in. Therapy can help you build coping strategies, recognize early warning signs, and explore ways to maintain your mental health during the colder months.

Talking to a therapist can also provide a space to process any feelings of isolation or stress that often come with shorter days and reduced social opportunities. Therapy is a proactive way to invest in your emotional well-being and ensure you’re equipped to navigate the challenges of the season.

*Think of therapy as a way to proactively create a self-care plan with a professional who can help hold you accountable and give you some good ideas that you may not have thought of. And, as always, therapy is beneficial in helping you challenge negative thoughts, perceptions, and beliefs, among many other things. Take advantage of this resource if you have the privilege of access.

4. Maximize Your Exposure to Light

Sunlight can feel like a rare commodity in the Midwest during winter, but it plays a key role in regulating your mood and energy levels. Try to get outside during daylight hours whenever possible, even if it’s just for a few minutes.

If getting outside isn’t an option, consider using a light therapy box. These devices mimic natural sunlight and can help boost your mood and energy when used regularly. Place one on your desk or kitchen table and use it for 20–30 minutes in the morning to start your day with a little extra brightness. 

*This is one of those things that seems so minimal but can make quite a difference in your mood. If you are a person who notices that the spring sun is noticeably reinvigorating, make sure you prioritize light exposure in the winter!

5. Stay Connected

Winter can feel isolating, especially when cold weather makes us want to hibernate. Making an effort to stay connected with loved ones can help combat feelings of loneliness and foster a sense of belonging.

Schedule regular check-ins with friends or family, even if it’s a quick phone call or video chat. If you’re up for it, invite a friend to join you for a cozy indoor activity, like watching a favorite movie or baking something delicious. Connection doesn’t have to be elaborate—sometimes, just knowing someone is there can make all the difference.

*Intentionally connecting with loved ones, even when you don’t quite feel like you have it in you, can help combat the isolation and loneliness that many experience in the winter. Try to schedule one phone call, facetime date, etc. each week and see if you notice a difference in your mood or sense of belonging/connection. I once had a client tell me that during COVID, they started scheduling coffee dates once a week with friends and have continued that ever since because they found it so valuable.

Winter doesn’t have to be something you simply endure. With a little preparation and intention, you can find ways to stay emotionally and physically well throughout the colder months. Whether it’s moving your body, creating daily rituals, or starting therapy proactively, there are steps you can take to brighten your days and keep the winter blues at bay.

If you’re ready to take a proactive step this winter, therapy can be a great place to start. As part of Ankeny Counseling Center, I’m here to help you navigate seasonal challenges, build resilience, and rediscover joy, no matter the weather. Reach out if you’d like to schedule a session—I’d love to support you in creating your own bright spots this winter.

For an even deeper dive into combating the winter blues, check out my podcast episode: The Unfiltered Therapists Podcast, Episode 16: Winter Blues and How to Beat Them (https://rss.com/podcasts/theunfilteredtherapistspodcast/). In this episode, we discuss more tips, tricks, and personal insights to help you navigate the season with confidence and care.