4 research-backed ways to beat the winter blues in the colder months
This article was originally published on The Conversation.
As winter approaches and Daylight Saving Time ends, many people prepare for shorter days, colder weather, and what are often referred to as the “winter blues.” But these seasonal changes are more than a passing inconvenience and can disrupt people’s energy, mood and daily routines.
Seasonal affective disorder (SAD) is a condition that accentuates depressive symptoms during the fall and winter months, while “winter blues” refers to a milder, temporary drop in mood.
In Canada, approximately 15 percent of the population suffers from the winter blues, while two to six percent suffer from SAD. Although the exact cause of SAD remains unclear, it is thought to be linked to reduced exposure to natural light in fall and winter, which can disrupt our circadian rhythm.
Lower light levels affect brain chemistry by reducing serotonin – a neurotransmitter that regulates mood, sleep and appetite – while keeping melatonin high during the day, leading to sleepiness and fatigue.
The good news is that with intention and evidence-based practices, winter can become a season of meaning, connection, and even joy. As a clinical social worker and mental health therapist, here are four approaches that research and my clinical practice show can make the winter months more livable.
1. Make time a friend, not an enemy
Winter can make people feel lazy and unmotivated, and establishing small, intentional routines can help.
Behavioral psychology research shows that structured activities, even simple ones, can boost motivation. Try planning weekly rituals like coffee with a friend, a trip to the library, or a favorite TV show to serve as an anchor when energy dips.
Treat your free time with the same care you give others and schedule quality time with yourself.
Another useful tool is “body doubling”: performing tasks in parallel or in sync with someone else, in person or virtually. This might mean watching the same movie from different locations, chatting on the phone while folding laundry, or working together at a coffee shop. Shared routines promote accountability and connection.
Structured social routines are elements of cognitive behavioral therapy, a type of intervention used for people with SAD and winter blues, which has been shown to prevent depression relapse.
2. Don’t forget to go out
When the temperature drops, it’s tempting to stay indoors. But even a brief stay outside in the cold offers real benefits.
Exposure to natural light, even on overcast days, helps regulate circadian rhythms, improves sleep and stabilizes mood. Try to get outside for at least 10 minutes a day: a brisk walk, skating, or simply staying outside can lift weights.
For those experiencing depressive symptoms, talk to a doctor about bright light therapy. Clinical studies show that light therapy is one of the most effective treatments for SAD.
Try to reframe snow as an invitation rather than an obstacle. Activities can range from winter picnics, pine cone scavenger hunts, or snow painting to more contemplative pursuits like bird watching, photography, or snowshoeing. For adrenaline seekers, winter sports like snowboarding can also provide thrills.
3. Cultivate moments of joy
Joy is often thought of as a trait or ability that some people inherently possess, but it can be cultivated intentionally. Small acts of savoring can gradually reprogram the brain toward more positive states.
One way to cultivate joy is to find activities that invite “flow” — a term researchers use to describe moments when we are completely immersed in an activity and everything else fades away.
Flow occurs when challenge and skill are in perfect balance; when an activity is engaging but not so difficult that it overwhelms us. It trains the brain’s positive emotion circuits, strengthening pathways related to attention, motivation and creativity. Activities that invite flow differ from person to person and can range from puzzles or video games to cooking, crocheting, painting or poetry.
Joy is also collective. Shared laughter, doubling of bodies or gestures of hospitality remind us that joy is strengthened when it is practiced in community. Even a potluck dinner, movie night, or phone call can counter isolation, making joy a renewable resource generated with others.
4. Create calm moments
Both mindfulness and meditation are flexible practices that can be integrated into daily life to reduce stress and depression by improving attention, emotional regulation, and reducing rumination.
Meditation is a technique for cultivating calm, such as deep breathing, while mindfulness is the broader act of staying present – for example, savoring the taste of your morning coffee. Both are proven to improve focus, regulate emotions, and reduce repetitive negative thoughts.
Research shows that just 10 minutes of break a day – mindfully attending to the present – can significantly reduce stress.
Grounding these times in familiar routines can help, such as taking five deep breaths as soon as your feet hit the floor in the morning, taking a break after a workout, or sitting quietly in your car before entering the house. Apps that offer short meditation exercises, sleep stories, and reminders can also help develop the habit.
For those living with others, brief daily check-ins, such as asking, “What were your ups and downs today?” encourage reflection and gratitude. Over time, these small rituals of breathing and reflection can help protect against emotional fatigue during the winter.
Winter as a season of practice
Rather than simply surviving winter, we can approach it as a season to learn, adapt, and deepen resilience. Making time your ally, seeking wonder in the outdoors, cultivating joy as a skill, and practicing meditation and mindfulness in personal ways are all ways to meaningfully engage with the season.
These strategies won’t erase the challenges of shorter days or colder weather, but research suggests they can help lessen their impact on mood and well-being. By intentionally describing winter as a time of growth, we can shift our mindset and view winter as an opportunity for renewal.
The winter solstice symbolically recalls this potential: darkness gives way to light. Celebrating the solstice by lighting candles, gathering in community, or setting intentions for the months ahead can transform the darkest day of the year into a day of connection, renewal, and love for the season itself.
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