Winter Blues: Why Mood and Energy Drop in Winter
The “winter blues” describe a temporary drop in mood, energy, and motivation during the winter months. As autumn turns to winter and daylight hours shorten, many people notice feeling more tired, less productive, and emotionally flat. Unlike clinical depression, the winter blues are typically mild and short-term, though still disruptive.
Common winter blues symptoms include low energy, reduced motivation, cravings for comfort foods, increased screen time or mindless distractions, and a general sense of fatigue. These changes often develop gradually as sunlight exposure decreases and daily routines shift.
For some individuals, winter-related mood changes are more intense and may indicate Seasonal Affective Disorder (SAD), a form of seasonal depression. However, most people experience the winter blues, which involve noticeable but manageable changes in mood rather than severe impairment.
Why Do We Feel This Way in Winter?
Winter-related changes in mood are partly biological. As daylight decreases, the body produces less serotonin, a neurotransmitter involved in mood regulation (Meisters & Gordijn, 2016). Reduced sunlight exposure can also disrupt circadian rhythms, contributing to fatigue, sleep changes, and lower motivation.
The lack of sunlight also impacts the sleep-wake cycle, as less daylight leads to an increase in melatonin, a hormone that promotes sleep. As a result, many people feel more sluggish, tired, and crave more rest.
The body’s instinct to seek warmth and energy from carbohydrates is another reason for winter cravings, as our ancestors relied on high-carb foods for warmth and energy during the colder months. However, in modern times, overindulging in carbs can lead to energy crashes that leave us feeling even more drained.
Practical Tips to Ease Winter Blues:
1. Get Outside more often: Even though winter days are shorter, getting outside, especially in the morning, can help regulate your internal body clock. Natural light, even on overcast days, helps improve mood and boosts energy. A short walk outdoors can be beneficial, even if it’s just for 10 minutes. Dress warm and take in more sunshine and fresh air- you are bound to notice a difference.
2. Create Your Own Light: Light therapy using a good-quality lightbox can be especially effective in mimicking natural sunlight. Modern lightboxes, with a brightness of 10,000 lux or more, can help alleviate symptoms of winter blues or SAD (Rosenthal et al., 1984). Though these devices come with a price tag, they may make a difference for those affected by seasonal mood changes.
3. Exercise: Regular physical activity—whether a brisk walk, stretching, or a light workout—can improve mood by increasing the release of endorphins. While it’s okay to adjust expectations during winter (aiming for maintenance rather than peak performance), consistent movement is key in keeping energy levels up.
4.Reach for Nutrient-Rich Foods: The article highlights the natural urge to crave carbs during winter. However, instead of sugary snacks that may cause energy crashes, opt for complex carbohydrates, whole grains, and nutrient-dense foods like fruits, vegetables, and foods rich in vitamins D and B. These can help stabilize mood and sustain energy throughout the day.
5. Stick to a Routine: When the weather gets dreary and the days feel long, sticking to a daily routine can provide structure and help keep motivation levels steady. Setting regular wake-up times, bedtime routines, and small goals throughout the day can provide a sense of accomplishment, even on dark, cold days.
6. Practice Acceptance: Sometimes, no matter how hard we try, we just don’t feel as productive or energetic during the winter months. In the moment its important to accept what already is and not beat yourself up. Winter can be a time to rest and recharge, and pushing yourself too hard may only make things worse. It is possible to set an intention to do better, while also accepting what already has (or hasn’t) happened.
7. See a Naturopath or physician to discuss other health options. In particular, some individuals take supplements during winter such as Vitamin D, Omega 3’s, magnesium etc., which may help to alleviate or buffer against lower mood. Always consult a doctor first.
Building Resilience Against Winter Blues
Building resilience is key to managing winter mood shifts. Here are a few strategies to develop resilience and improve mental and physical well-being during the darker months:
Focus on Sleep Quality: Since winter can disrupt sleep patterns, prioritizing good sleep hygiene is essential. This might include reducing screen time an hour before bed, setting up a relaxing bedtime routine, and making your sleep environment cozy and dark. Getting enough rest can help reset your body’s internal clock and boost energy levels.
Embrace the Elements: Despite the cold, getting outside and engaging with nature can be invigorating. Even brief exposure to the elements can make you feel more alive and can add a sense of accomplishment. Contrast this with a day spent indoors, where inactivity can drain your energy and mood.
Stay Socially Connected: While winter may encourage isolation, maintaining social connections is crucial for mental health. The article encourages meeting friends for coffee, staying in touch with family, and participating in social activities to combat the tendency to withdraw during the colder months.
Engage in Creative Hobbies: Winter can be a great time to explore hobbies or creative outlets that you might not have time for during busier seasons. Whether it’s cooking, learning a musical instrument, journaling, or taking up a new craft, engaging in creative activities provides a positive distraction and a sense of accomplishment.
Practice Mindfulness or Meditation: Mindfulness practices like deep breathing, meditation, or progressive muscle relaxation can help calm the mind and reduce stress, especially during the darker, colder months. Consistent practice, regardless of the specific method, can make a big difference in staying centered and focused during the winter season.
When to Seek Professional Help:
While many people experience mild dips in mood during winter, if your winter blues persist and interfere with daily life, it might be time to seek professional help.
If lifestyle changes and coping strategies don’t seem to be enough, and you’re struggling to function or feel distressed by the changes in your mood, it could be an indication that SAD or another mental health issue is occurring.
If your low mood persists more days than not or for more than two weeks, speaking with a healthcare provider or mental health professional is highly recommended.
If you are interested in reading more about Seasonal Affective Disorder, see our previous blog post: https://findinnercalm.ca/psychology-blog/f/sad-what-is-sad-and-what-can-i-do-to-improve-my-mood?blogcategory=Coping
By: Maddalena Aiello (Psychology Graduate student).
Edited by Dr. Jennifer Barbera PhD, C. Psych
References
Meesters, Y., & Gordijn, M. C. (2016). Seasonal affective disorder, winter type: current insights and treatment options. Psychology research and behavior management, 317-327.
Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., … & Wehr, T. A. (1984). Seasonal affective disorder: a description of the syndrome and preliminary findings with light therapy. Archives of general psychiatry, 41(1), 72-80.
Stand Tall Wales. (2024, October 31). Why do we feel so low in winter? A look at winter blues. https://standtallwales.co.uk/2024/10/31/why-do-we-feel-so-low-in-winter-a-look-at-winter-blues/
