Even if you don’t develop seasonal affective disorder (SAD), the winter months can be hard. As the days get shorter and colder, it’s normal to feel your mood and energy change. This happens for a couple of reasons. First, your internal clock, called the circadian rhythm, shifts with less sunlight. This “clock” helps control when you sleep and wake over a 24-hour period. 

Another factor that impacts mood is the chemicals your body makes. Chemicals like serotonin and melatonin help regulate mood, waking, and sleep. When there’s less sunlight in a day, these chemicals can fluctuate, causing mental health shifts. 

Since the seasons come and go every year, learning to keep your mental well-being in check is important.

Here are some tips to help you feel better in the short winter days.

1. Create a routine and stick to it.

At any point during the year, it’s easy to slip out of a routine or typical structure. The Centers for Disease Control emphasizes the importance of routine for both children and adults. Routine helps people feel safe because they know what to expect. 

During winter, it’s common to go to bed when it’s dark and wake up in the morning when it’s still dark. Even though you can’t control the seasons, try to keep a routine. Wake up at the same time each morning, leave the house at the same time, and incorporate other habits like eating a healthy dinner in the evenings.

2. Try using a light box.

Though studies show mixed results, the American Psychiatric Association recommends trying light therapy for the winter blues. The Association mentions using a light box that emits white light at 10,000 lux. It can be positioned about 16-24 inches away from the eyes and used for 20-30 minutes a day. Check with a healthcare provider to learn about how a light box can be used appropriately.

3. Prioritize sleep.

Though it may seem easy to do, getting a good night’s rest every night can do wonders for your physical and mental health. According to the National Heart, Lung, and Blood Institute, a lack of sleep can lead to problems controlling emotions and behavior, making decisions, solving problems, and getting along with others. 

• If you’re having trouble getting to sleep at night — and staying asleep — make some small changes to your routine. Try these tips: 
• Avoid screen time an hour before bed. 
• Make your bedroom cool, calm, and quiet. 
• Go to bed and wake up at the same time every day. 
• Avoid caffeine or alcohol before bed. 
• Use white noise or calming sounds to block out noise. 

4. Eat healthy foods. 

It’s not a magic fix, but eating more nutritious foods can improve your mental health. Studies show that eating more vitamins, minerals, proteins, and antioxidants can have a positive impact. On the other hand, eating a diet with lots of simple carbs and inflammatory foods can make depression and anxiety worse.

Though it can be hard to take care of yourself or others when you’re experiencing depression or a low mood, planning healthy meals in advance can make a big difference. 

Take it one day at a time, but carve out specific time in your routine to prepare nutritious food for the next day. 

5. Stay active.

Research has proven that exercise boosts your mood and lowers stress — even if it’s cold and grey outside. Try to make exercise a part of your day — whether it’s inside or outside. Here are some ideas: 

• Go for a walk during the day. Look at the weather forecast and plan to bundle up and get moving in nature.
• Do an online workout class. There are plenty of free workout videos online and many don’t require equipment. 
• Finish chores around the house. It might seem silly, but housework is no small challenge! Vacuuming, dusting, cleaning windows and scrubbing the tub are all forms of activity.
• Grab a friend and head to the gym. Getting a workout in while you’re socializing can be a great distraction and a fun way to stay active. 

Being active doesn’t have to be a big production every day. Just make sure you’re moving and getting your heart rate up.

Be sure to check with your doctor before starting any new exercise program.

6. Get something exciting on the calendar.

During the longer months of winter, it can seem like there’s nothing to look forward to (except summer). Getting something exciting on the calendar to look forward to can help you recover more easily from stress. One study found that anticipating a positive event can help reduce negative emotions. 

Whether you enjoy a musical, a concert, a game, or a vacation, get something on the calendar you can look forward to. 

7. Practice gratitude.

Research and practitioners conclude that practicing gratitude can make a big difference when you’re feeling down or anxious.  

“Practicing gratitude” can be a vague idea, but there are many ways you can acknowledge what you’re grateful for. Some might write in a gratitude journal while others prefer to ponder on the good in their lives. 

If you want to involve others, write a letter to a friend or call a family member and express your gratitude for them. Some people find value in volunteering and serving others. Get creative! Showing your gratitude can look very different from one person to the next. 

When to seek help. 

If your mood is getting worse or you feel down during the winter, it might be time to talk to your healthcare provider as well as a trained therapist. Start by browsing practitioners in your network using the Select Health Find Care Tool. Get back on the path to good mental and physical health today.