8 Tips to lift your Mood during the Winter [Visual]

Do you normally have a sunny disposition, but the winter blues are keeping you down? The long, cold, dark days that accompany the winter months can affect your mood, circadian rhythm, and energy levels. Some people may even develop a seasonal form of depression known as seasonal affective disorder (SAD).

If you think you may have SAD, it’s important to talk to your doctor. They’ll prescribe some of the same treatments used for depression, like antidepressants and talk therapy. You can also follow some of the tips mentioned in this post to help lift your mood in addition to your prescribed treatments.

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Why the “winter blues”?

During winter, the Earth’s axis tips us away from the sun, leading to shorter, colder days. This means you’re probably spending less time outdoors and getting less sunlight than normal. Your body’s internal clock or circadian rhythm relies on light to let you know when it’s time to wake up and fall asleep. Specifically, your brain makes the hormone melatonin to control the sleep-wake cycle. Without enough light, you’ll keep making melatonin during the day — which affects your mood and energy levels.

Seasonal Affective Disorder (SAD)

According to the American Psychiatry Association, around 5 percent of the American population experiences SAD every year.

The symptoms of SAD are different from the occasional bad day or week. SAD can make you feel extremely depressed or sad to the point where your mood interferes with your daily activities. Other symptoms include:

Increased fatigue (mental and physical exhaustion) or energy loss, even if you’re getting enough sleep at night
Changes in your sleep patterns, like sleeping too much
Feelings of hopelessness, worthlessness, or guilt
Having trouble thinking, making decisions, or concentrating
Loss of interest in activities or hobbies you usually enjoy
Thoughts of suicide or death

Tips to Lift Your Mood in the Winter

Get Some Extra Sunlight
Try At-Home Light Therapy
Take on a New Winter Hobby
Keep a Regular Sleep Schedule
Fuel Your Mood with Food
Try an At-Home Workout
Make Your Home Cozier
Give Your Time to Others