As winter settles in with colder temperatures and shorter daylight hours, many Americans find themselves struggling with seasonal gloom. A recent study by the American Psychiatric Association found that nearly four in ten Americans experience feelings of sadness or sluggishness during the winter months. However, experts say there are effective ways to combat these winter blues and stay mentally well throughout the season.
Why Do We Feel Down in Winter?
According to Dr. Justin Ross, Clinical Psychologist and Wellness Director at UCHealth, one of the primary reasons for low moods in winter is reduced sunlight exposure, which plays a crucial role in vitamin D production. Colder weather also discourages outdoor activities, which can lead to a cycle of inactivity and low energy.
“We lose energy, we may feel a little bit cognitively fuzzy,” Ross explained. “We have a tendency to stay indoors, and it sort of perpetuates this cycle of just feeling kind of blah for a period of up to several months at a time.”
Ways to Shake Off the Winter Blues
1. Get More Sunlight
Ross advises spending at least 30 minutes outdoors in the morning to soak up natural light. On cloudy days, aim for up to an hour. Even brief exposure to daylight can help regulate mood and improve overall well-being.
2. Stay Active
Regular physical activity can boost serotonin levels, which helps improve mood. Indoor exercises, such as yoga or home workouts, can be great alternatives when the weather is too harsh for outdoor activities.
3. Monitor Your Mental Health
If feelings of sadness begin interfering with daily life—such as difficulty concentrating at work, withdrawal from social activities, or loss of motivation—it may be time to seek professional help.
“If you’re not able to perform at school or work, or if you’re withdrawing from family and friends, that’s when you should reach out to a health professional for support,” Ross emphasized.
Reevaluating New Year’s Resolutions
February often marks the point where people reassess their New Year’s resolutions, and unmet goals can contribute to feelings of frustration or failure. Ross suggests breaking big resolutions into smaller, more manageable daily actions.
“Focusing on daily steps, like diet and exercise, is key because those are completely within your control,” he said. “Recommitting to these small behaviors can help you stay on track and maintain motivation.”
Embracing the Cozy Side of Winter
Ross also highlights the Scandinavian concept of Hygge—a cultural practice centered on creating warmth, comfort, and connection during the colder months.
“What those Scandinavian countries tend to focus on is embracing winter through comfort, coziness, and connection,” Ross said. “Sip your favorite warm beverage from a beautiful mug, read a book in a comfy chair, or snuggle under a blanket by candlelight. Find joy in slowing down.”
By incorporating these small but impactful changes, winter can feel less daunting and more enjoyable.
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