How to Beat the Winter Blues
The gray skies and cold weather can contribute to low moods that seem to “go on forever.” Luckily, there are several activities that can help boost joy and combat challenging emotions. By engaging in physical activity or exercise, a person can release endorphins, or the feel-good hormone. It is important to set a realistic activity goal, such as walking around the block or going on a 5–10-minute walk initially.

It would be ideal if the activity could be outside when there is natural sunlight. Spending time outside can ground someone in nature and allow for them to get appropriate vitamin D needed for “happy moods.” If there is no sunlight out, a person could supplement with vitamin D pills to ensure they are not vitamin D deficient, which contributes to low mood.
Although eating indulgent food is a staple of winter holiday celebrations, it is essential to eat a balanced diet. If someone eats too much sugar or simple carbohydrates, there can be a crash where you become tired and crave more food, usually unhealthy food, to pick up your energy level. A well-balanced diet of protein, complex carbohydrates, fruits, and vegetables can provide enough energy to have a more balanced outlook on life.
A person should also ensure proper sleep. Getting disrupted or poor quality sleep at night often results in emotional dysregulation and instability. Little complications may seem more complex and impossible to problem solve. Practicing proper sleep hygiene (e.g., regular bedtime and waketime; no caffeine, exercise, or sugar before bed; not being on a screen an hour before bed, only using your bed to sleep in, etc.) and establishing a consistent bedtime routine will help prepare yourself to fall asleep and stay asleep.
Lastly, planning fun activities and/or reaching out to your support system can uplift spirits. Making plans with family and friends either in an outdoor activity, like ice skating, looking at holiday lights, etc., or an indoor activity, like watching movies, playing boardgames, etc., can bring joy to your life and decrease feelings of loneliness. If comfortable, sharing your winter blues with someone you trust can help relieve the burden of a poor mood.
If none of these activities are possible or seem like too much to try, you can always contact Marvelous Minds to talk through your experiences, thoughts, and feelings.