5 Practical Tips for the Winter Blues
Easy, evidence-based ways to support your mental health during winter
Shorter days, colder weather, and disrupted routines can affect mood and energy. Many people experience the “winter blues” — a seasonal dip in motivation, sleep quality, and overall mood.
For some, symptoms can develop into Seasonal Affective Disorder (SAD), a type of depression related to seasonal changes. According to the National Institute of Mental Health (NIMH), reduced daylight exposure can disrupt circadian rhythms and influence serotonin and melatonin levels — both of which affect mood and sleep.
The good news: research consistently shows that small, consistent actions can help regulate mood during the winter months.
Below are five practical, research-backed strategies to support your winter mental health.
1. Do one thing each day you genuinely enjoy
One of the most effective treatments for depression is behavioral activation — a therapeutic approach that focuses on scheduling meaningful or pleasurable activities even when motivation is low.
The principle is simple: mood often improves after action, not before it.
Small examples:
Listening to music you like
Cooking something warm and comforting
Reading for 10 minutes
Working on a hobby
Spending time with a pet
The key is consistency, not intensity.
2. Stay connected, even when it feels easier to isolate
Social connection is one of the strongest protective factors for mental health. The American Psychological Association notes that isolation can increase stress and depressive symptoms, especially during darker winter months.
Connection does not need to be elaborate:
Send a quick text
Make a short phone call
Meet for coffee
Attend a familiar group
Even brief interaction can interrupt the “withdrawal cycle” that often reinforces low mood.
3. Limit doom-scrolling and negative news exposure
Studies have found that frequent exposure to distressing news was associated with increased anxiety and psychological distress. While it’s important to stay informed, it’s also crucial to manage the stress we put on our nervous system. Winter contributes to stress due to reduced light and activity.
Try making your social media and news intake more manageable:
Set specific check-in times
Avoid scrolling before bed
Turning off push notifications
Choosing one reliable source instead of constantly checking multiple feeds
Reducing cognitive overload supports emotional regulation.
4. Move your body (easy movement still counts!)
The CDC and NIH consistently report that regular physical activity reduces symptoms of depression and anxiety. Exercise increases endorphins and supports neurotransmitter balance, and significantly reduces depressive symptoms across age groups.
Importantly, movement does not have to be intense to be beneficial. The goal is activation, not performance.
Stretching
A short walk
Light strength workout
Yoga
Mobility exercises
For example, here are some upcoming events hosted by Another Summit (our outdoors program) and RISE (our fitness & wellness program). Join us!
5. Get outside and increase light exposure
Reduced sunlight is one of the primary contributors to seasonal mood changes.
According to NIMH, light plays a central role in regulating circadian rhythm and serotonin production. Even brief outdoor exposure can help:
A 10-minute walk
Drinking coffee outside
Taking phone calls outdoors
Parking farther away to increase daylight exposure
Small Steps Matter
Winter can shrink routines and reduce momentum. The antidote is not a total lifestyle overhaul. It is small, repeatable engagement:
One enjoyable moment.
One message sent.
One short walk.
Research supports it — and it works.
Need more support?
If you just need to talk (or listen), remember that our Peer Services team is here for exactly that: connection & support for guardians, by guardians. Our talk line provides peer support & mental health resources, operated by guardians, for guardians: 845.745.0088
Putnam County veterans can also call our Dwyer talk line at VET-200-8286.
And in case you or someone you know is in crisis, we like to remind you that anyone can call or text 988 any time (press 1 for veterans).
Guardian Revival is a 501(c)(3) not-for-profit organization that improves the mental health & well-being of military, veterans, and first responders — our guardians — and their families, at no cost to them.
Contact us at 845.617.6164 for general inquires and for information about our organization & programs.
Upcoming Events
Sources
National Institute of Mental Health (NIMH)
American Psychological Association (APA): The risks of social isolation
Office of the Surgeon General (OSG). Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community [Internet]. Washington (DC): US Department of Health and Human Services; 2023–. PMID: 37792968.
Schuch FB, Vancampfort D, Richards J, Rosenbaum S, Ward PB, Stubbs B. Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. J Psychiatr Res. 2016 Jun;77:42-51. doi: 10.1016/j.jpsychires.2016.02.023. Epub 2016 Mar 4. PMID: 26978184.