Wintering well: Boost your mood and banish the blues

As the days grow shorter and temperatures drop, it’s not uncommon to feel your mood follow suit. The colder, darker months can bring a sense of lethargy or even sadness for many.

But winter doesn’t have to be a season of gloom. With a little effort and some mindful strategies, you can not only survive the colder months but thrive in them.

Here’s how to embrace winter, lift your spirits, and stay well.

Light it up

One of the biggest challenges of winter is the lack of natural sunlight, which can disrupt our body’s production of serotonin and melatonin – key players in regulating mood and sleep. Combat this by maximising your exposure to daylight:

• Morning walks: Spend 20–30 minutes outside each morning. Even on cloudy days, natural light can have a positive effect.
• Light therapy lamps: Invest in a high-quality light therapy box. These simulate natural sunlight and are particularly effective for those dealing with Seasonal Affective Disorder (SAD).

Keep moving

When it’s cold outside, the temptation to curl up on the couch can be strong, but staying active is one of the best mood-boosters available.

• Indoor workouts: Try yoga, pilates, or dance videos to get your heart pumping.
• Cold weather adventures: Bundle up and enjoy winter activities like ice skating, skiing, or even a brisk walk. The fresh air and movement will leave you feeling energised.
• Stretch it out: Gentle stretches in the morning can help wake up your body and reduce stiffness from winter’s chill.

Embrace hygge

The Danish concept of hygge (pronounced “hoo-gah”) is all about finding joy in life’s cosy moments. Here’s how to bring a little hygge to your winter:

• Create a warm atmosphere: Soft blankets, candles, and warm lighting can make your home feel like a sanctuary.
• Comforting rituals: A steaming cup of tea, a good book, or journaling by the fire can transform your evenings.
• Connection: Spend time with loved ones, either in person or through virtual gatherings. Connection and laughter are powerful antidotes to the winter blues.

Nourish yourself

What we eat can have a big impact on how we feel. To stay energised and in good spirits:

• Focus on seasonal foods: Root vegetables, citrus fruits, and hearty soups are nutrient-dense and comforting.
• Vitamin D: With less sunlight, it’s essential to ensure you’re getting enough vitamin D, either through fortified foods or supplements.
• Stay hydrated: Cold weather can dry out your skin and leave you feeling sluggish. Keep water or herbal tea handy.

Prioritise rest

Winter is a natural time for slowing down, and embracing this can be beneficial for your mental health.

• Sleep well: Aim for 7–9 hours of quality sleep each night. Keep your bedroom cool and dark for the best rest.
• Relaxation practices: Try mindfulness, meditation, or breathing exercises to calm your mind.

Find joy in the season

Reframe winter as a time for new opportunities rather than a challenge.

• Start a winter hobby: Knitting, baking, or even learning a new instrument can give you something to look forward to.
• Appreciate nature: Winter landscapes can be stunning. Take time to notice the beauty of frosty mornings or snow-covered trees.

When to seek help

If feelings of sadness or fatigue persist or worsen, it’s important to reach out for help. Seasonal Affective Disorder (SAD) and other mood disorders are treatable with therapy, medication, or a combination of both.

Winter doesn’t have to be a season of struggle. With a little intention and the right tools, you can make the colder months a time of warmth, connection, and personal growth. So, grab your favourite sweater, light a candle, and start wintering well!