Winter bring small joys like cozy sweaters, hot cocoa, and (sometimes) snowy mornings — but shorter days and less sunlight can leave many of us feeling a little low on energy, less motivated, or just flat-out tired of the cold. These feelings — often called the “winter blues” — are common, especially when our routines, sleep, and mood shift with the season.
The good news? There are simple, practical ways to lift your mood and protect your mental well-being during the colder months. Taking small steps each day can make a big difference for you and your family. Here are a few that are easy to add into your winter routine..
These simple tips to help you beat the Winter blues are brought to you in partnership with The Tuscarawas County Health Department
1. Get More Light — Even on Cloudy Days
Sunlight helps regulate the brain chemicals that influence mood and sleep. In winter, reduced daylight can lower levels of serotonin and increase melatonin — which can make us feel sluggish or down.
Try to:
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Go outside for a walk around midday when light is brightest.
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Sit near windows during the day.
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Open curtains to let natural light into your home first thing in the morning.
If you can’t get outdoors easily, some people find light therapy (using a special lamp that mimics sunlight) helpful as part of a daily routine.
2. Keep Moving — It Boosts Mood
Regular physical activity releases endorphins — the brain’s feel-good chemicals — and helps counter feelings of lethargy or sadness. You don’t need intense workouts; even a daily walk or some gentle movement at home can help your mood and energy.
Here are ideas that work well in winter:
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Indoor dance parties
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Stretching or simple yoga in the living room
- Outdoor walks when the weather permits it
3. Stay Connected With Loved Ones
Winter can feel isolating, especially when cold weather keeps us indoors. But social connections are powerful mood lifters. Make plans to see friends, family, or neighbors — or schedule calls if in-person visits aren’t possible. Sharing a laugh, a story, or a warm beverage together is good for your heart and your mental health.
4. Keep a Healthy Routine
When days are shorter, it’s tempting to alter sleep and eating habits. A consistent sleep schedule and balanced meals help keep your body’s rhythm on track. Try to get regular sleep, eat nutritious foods, and avoid too much sugar or late-night screen time, which can disrupt rest and mood.
5. Create Warm, Joyful Moments
Part of counteracting winter blues is building in things that feel good — not just productive. Maybe it’s reading a favorite book, lighting a candle while you sip tea, doing a puzzle with your kids, or planning a cozy movie night. Little, meaningful activities help cultivate comfort and lift your spirits.
If You’re Feeling Overwhelmed — Help Is Available
Feeling a bit down during the darker months is common — but if low mood, lack of motivation, or sadness lingers for weeks or begins to interfere with daily life, it might be more than the “winter blues.” Talk with your medical provider about what you’re experiencing — there are effective strategies and support that can help.
And remember: you are not alone. If you ever feel overwhelmed, hopeless, or like you just need someone to talk to, the 988 Suicide & Crisis Lifeline is available 24/7, free of charge. Call or text 988, or go to 988lifeline.org anytime to speak confidentially with a trained counselor. Reaching out is a sign of strength — and support is just a call away.
A Winter Wish for You
Winter can be tough, but you don’t have to just survive the season — you can find ways to feel well in it. So bundle up, get that daylight when you can, stay connected to people you love, and be gentle with yourself. With a few mindful choices and a little support, you and your family can make this winter a time of warmth, care, and resilience.