Winter Blues Tips: Daily Habits for Darker Months

Winter blues or seasonal depression?

The National Institute of Mental Health says many people feel "down" or have the "winter blues" when the days get shorter in fall and winter, and feel better in spring when longer daylight returns.

Sometimes the change is more serious. NIMH describes seasonal affective disorder as a type of depression with a recurring seasonal pattern, with symptoms lasting about 4 to 5 months of the year. In most cases, winter-pattern SAD starts in late fall or early winter and goes away in spring and summer.

NIMH lists a persistent sad, anxious or "empty" mood most of the day, nearly every day, for at least two weeks as one of the signs of depression. It adds that people with winter-pattern SAD may also oversleep, crave carbohydrates and pull away from other people, which it describes as feeling like "hibernating."

NIMH also separates SAD from the "holiday blues," the sadness or anxiety that comes with stressful times of year. SAD is tied to changes in daylight, not the calendar.

MedlinePlus says SAD is more common in women, young people and people who live far from the equator, and more likely if you or your family members have had depression.

Habit 1: Get bright light early

Less daylight is the core of the problem, so light is the first habit to work on. Mayo Clinic's lifestyle tips for SAD suggest:

• Make your space brighter. Open blinds, trim branches that block sunlight, and sit closer to bright windows at home or at work.
• Get outside. Take a walk, eat lunch at a nearby park, or sit on a bench. Mayo notes that even on cold or cloudy days, outdoor light can help, especially within two hours of getting up in the morning.

A simple way to make this stick: tie it to something you already do. Drink your morning coffee by the brightest window, or take a short walk right after breakfast.

The clocks just moved back on November 1, so mornings are brighter for now and evenings darker. Our guide to sleep after daylight saving time ends covers how to use that morning light.

About light boxes: NIMH says light therapy has been a mainstay treatment for winter-pattern SAD since the 1980s, and MedlinePlus calls it the main treatment. Mayo Clinic advises talking with your health care provider about which light box to get and how and when to use it. It's a treatment, so treat it like one and ask first.

Habit 2: Keep moving

Mayo Clinic says exercise and other physical activity help relieve stress and anxiety, both of which can make SAD symptoms worse, and that being more fit can lift your mood.

The CDC recommends adults get at least 150 minutes of moderate activity, like brisk walking, each week, plus muscle-strengthening activity on 2 or more days. You can break it into small chunks, such as 30 minutes a day, 5 days a week.

Ideas for darker months:

• A brisk walk at lunch, when it's brightest.
• A short indoor routine of simple moves like squats, lunges and stretches.
• A class with a friend, which gets you light, movement and company at once.

Winter habits are easiest to keep when someone notices the days you skip. Olive is a health companion that checks in with you every day and helps you build small habits that actually hold. It doesn't diagnose or treat anything, so mood concerns stay with your health care provider.

Habit 3: Keep your sleep steady

Shorter days can make you want to sleep more. Mayo Clinic suggests setting reliable times to wake up and go to bed every day and, for fall and winter SAD, cutting back on napping and oversleeping. It also warns against getting too much rest, since SAD can make people feel like hibernating.

The American Academy of Sleep Medicine's healthy sleep habits back this up:

• Get up at the same time every day, even on weekends.
• Pick a bedtime early enough to get at least 7 to 8 hours of sleep.
• Turn off electronic devices at least 30 minutes before bed.
• Keep your bedroom quiet, relaxing and comfortably cool.
• If you can't fall asleep after 20 minutes, get up and do something quiet in low light.

For a full list, see our sleep hygiene checklist.

Habit 4: Stay in touch with people

When you feel low, it's tempting to stay in. Mayo Clinic suggests making an effort to connect with people you enjoy being around, who can offer support or shared laughter.

The CDC says social connections matter for both mental and physical health, and stable, supportive relationships help people cope with stressful challenges.

Easy ways to stay connected in winter:

• Put one standing plan on the calendar each week, like a call or a walk.
• Say yes to one invitation you'd normally skip.
• Join a group that meets regularly, like a class or volunteer shift.

Habit 5: Manage stress and eat well

Mayo Clinic suggests stress management techniques like yoga, tai chi and meditation, and making healthy choices for meals and snacks. It also advises not turning to alcohol to cope. Our guide to everyday stress habits has more ideas.

Mayo adds one more option if you can manage it: a winter trip somewhere sunny.

About vitamin D: NIMH says many people with winter-pattern SAD have low vitamin D, but studies of vitamin D as a treatment have had mixed results. NIMH advises talking to a health care provider about any supplements, because vitamin D can interact with some medicines.

Build the habits one at a time

You don't need all five at once. Pick one, attach it to something you already do, and repeat it until it feels automatic. Our guide to how to build habits walks through a simple plan.

When to get help

Talk to a health care provider or a mental health professional if:

• low mood lasts most of the day, nearly every day, for two weeks or more
• you've lost interest in things you usually enjoy
• it's getting hard to keep up at work, at home or with people
• the same pattern shows up every winter

NIMH says a provider may ask you to fill out a questionnaire to see whether your symptoms meet the criteria for SAD, and that treatments include light therapy, talk therapy and medicines.

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide and Crisis Lifeline at 988.

This guide is general information, not medical advice. If low mood lasts or gets worse, talk with a health care provider or a mental health professional.

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