Shaking the Winter Blues
- Maddie Larkin, LCSW
- Jan 21
- 2 min read
Shaking the Winter Blues: A therapist's advice on how to support your mental health and wellness when the winter feels cold and darker.
As the days grow shorter, darker, and colder, you may notice your mood and energy levels dropping. Some may refer to this as winter fatigue, but it’s more than feeling a little out-of-it. In fact, research suggests that up to 1 in 3 adults experience noticeable changes in mood during the winter months, ranging from mild winter blues to more significant seasonal mood shifts.
So now you may be wondering… can the transition of seasons be the cause of my energy or mood decline? The answer is yes—but there’s more to the story. Here’s why…
Reduced Sunlight Exposure: Less daylight in winter can disrupt your circadian rhythms and reduce serotonin, a neurotransmitter that helps regulate mood.
Vitamin D Deficiency:
Vitamin D is produced in the skin through sunlight exposure, making deficiency common in the winter—especially in northern climates. Up to 42% of adults in the U.S. don’t get enough vitamin D, which is linked to mood regulation. Low vitamin D levels are associated with increased symptoms of depression and anxiety.
Seasonal Affective Disorder (SAD):
While many people experience mild winter blues, about 5% of adults develop SAD, a type of depression that occurs seasonally, mostly in the winter. SAD can cause persistent sadness, lack of motivation/interest, sleep disturbances or change in appetite, and difficulty with daily functioning.
How to Shake the Winter Blues
Light & Vitamin D
Spend time outdoors during daylight hours
Consider a light therapy lamp if sunlight is limited
Eat vitamin D-rich foods such as salmon, tuna, egg yolks, dairy, and dark chocolate
Talk to your healthcare provider about Vitamin D screening and prevention!
Stay Active
Exercise boosts serotonin and endorphins
Try heated workouts like hot yoga, which can improve flexibility, cardiovascular fitness, and help ease depression and stress
Maintain Social Connections
Schedule virtual or in-person meetups with friends or family—research shows quality social interaction can improve mood
Hold yourself accountable to say yes to plans and get outside your house
Mental Health Practices
Practice mindfulness, meditation, or journaling to manage stress
Use cognitive-behavioral strategies to challenge negative thoughts
Continue or start therapy so you have someone to talk to about your feelings
The winter blues are common and can be managed with small, consistent changes in routine. Even in the coldest months-lively days and brighter moods are possible. While you can still embrace cozy moments in the cold by wrapping up in blankets, sipping warm beverages or enjoying relaxing time indoors- don’t forget to check in with yourself and notice any changes! If symptoms appear more severe or are impacting your daily functioning, that could be more than the winter blues. SAD is treatable and help is all around you. Reach out to a therapist or physician for further help!
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