1.   Light up Your Life

You know that cozy feeling you get when sunlight streams through your windows? That’s your body responding to natural light.

One of the primary triggers of SAD is reduced sunlight, which can disrupt your body’s internal clock and lower your serotonin levels. So, spend as much time outdoors as possible during daylight hours, even on overcast days. When you’re indoors, sit near windows, open curtains fully and let natural light flood your space.

Although the winter days are very short, aim to spend 20–30 minutes outside daily, even on cloudy days. Taking a brisk morning walk or spending a few minutes outside on your lunch break can make a big difference.

Daylight helps regulate your circadian rhythm and boost serotonin production, elevating your spirits, boosting energy and helping regulate sleep cycles.

If you prefer the snuggly indoors or have mobility issues, consider investing in a light therapy lamp. These unique devices mimic natural sunlight and can help lift your mood.

2.   Move Your Body

Exercise might be the last thing on your mind when you’re feeling low, but physical activity is a tried-and-tested mood booster. Any form of physical exertion stimulates the body to release endorphins, which are feel-good chemicals. The key is finding movement that brings you joy and dedicating at least 150 minutes each week to moderate physical activity.

Winter walks can be magical — as long as you’re dressed appropriately. The combination of physical activity in nature will work wonders for your mental state.

If outdoor exercise isn’t your thing, there are plenty of indoor options to choose from. Indoor strength training, dancing, home workouts and even gentle stretching can help release tension and boost energy levels. Find something that feels good and stick to it.

Incorporating mindful movement practices like yoga or tai chi adds to the benefits. They improve flexibility and strength while easing symptoms of anxiety and depression — perfect for counteracting those winter blues.

Tip: Try getting your workout in near a window to maximize exposure to natural light and combine the benefits!

3.   Practice Effective Self-Care

Self-care can involve a lot of different techniques, but some strategies are more effective than others. Some activities are proven to have a positive impact on mental health.

For example, practicing gratitude can help you cultivate positivity throughout the day. Keeping a gratitude journal, where you write down everything you’re grateful for, is a simple but effective way to improve your mood and give you a better outlook on life.

Exercise and healthy eating are also great forms of self-care that can nourish both your mind and body. While it’s okay to lie down and eat your favorite comfort foods sometimes, it’s better to maintain a consistent exercise routine and a healthy diet to have long term benefits. 

4.   Nourish Your Body

Optimize your diet for mood and energy. What you eat impacts how you feel — whether you know it or not. That’s because some foods stimulate the body to produce mood-boosting chemicals like dopamine — another feel-good hormone.

In winter, you might notice that you get hungrier quicker and crave more comfort foods. While there’s nothing wrong with that, consider incorporating nutrient-dense options to balance your meal.

A diet rich in complex carbohydrates — like whole grains, fruits and vegetables — lean proteins and healthy fats will stabilize blood sugar, giving you energy and a better frame of mind.

Certain foods, like fatty fish, nuts and seeds, are rich in omega-3 fatty acids. These have been shown to support brain health and lessen symptoms of depression. It might be worth your while to consider taking a vitamin D supplement, as lower sunlight levels in winter may cause a deficiency, which can further affect your mood.

5.   Prioritize Restful Sleep

Winter often impacts sleep routines, with darker days affecting our natural sleep-wake cycle. Poor sleep quality can intensify symptoms of SAD. Try setting a regular bedtime and creating a conducive resting room. This could include keeping your bedroom cool and dark, switching off screens at least an hour before bed and lowering the lights.

Aim for at least seven hours of quality sleep per night. Establish a consistent bedtime routine and incorporate a pre-sleep relaxation ritual like reading, light stretching, a warm bath and listening to music.