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32 WAYS TO BEAT THE WINTER BLUES


Author: Brandon Landgraf
September 19, 2022
 * Tags:
 * Bright Light Therapy
 * Health + Wellness




JUMP TO A TIP

1. Create Your Fall/Winter Survival Plan
2. Take Care of Your Skin
3. Try Out a New Look
4. Brighten Up Your Environment
5. Add Indoor Plants to Your Environment
6. Eat Foods that Give You Energy
7. Buy a Dawn Simulator
8. Exercise in a Way That's Easy for You
9. Listen to Mood Boosting Music
10. Plan a Getaway, Even if it's Close By
11. Get Involved in Your Community
12. Spend Time Outside
13. Get a Pet
14. Focus on Your Wellness
15. Focus on What Makes You Feel Fulfilled
16. Spend Time by Fire

17. Stay Social with Good People
18. Check Something Off Your Bucket List
19. Focus on a Healthy Sleep Habit and Schedule
20. Watch Funny Shows and Movies
21. Stay Organized with Important Tasks
22. Don't Hesitate to See Your Doctor
23. Meditate
24. Start an Indoor Hobby
25. Embrace, Don't Resist Winter
26. Replace Bad Habits with Good Ones
27. Express Gratitude Daily
28. Manage Stress with Aromatherapy
29. Go to the Spa
30. Read a Book
31. Try the Art of Hygge
32. Get Away from Electronics

Go to Top


WHAT IS WINTER BLUES SYNDROME?

The winter blues, commonly associated with seasonal affective disorder, is
considered to be a mild form of SAD in which we experience a lack of energy,
motivation, and a sense of dread due to the colder climate. Because symptoms are
mild, a common question asked is "is winter blues real?" Yes, it's been found
that 10-20% of Americans experience winter weather blues each year.

It's perfectly normal to show winter blues symptoms, given how important
sunlight is to our health. Sunlight aids in many aspects of our wellness
including our sleep-wake cycles, energy levels, and mental health. And when we
don't get enough of it in the winter, we may start showing signs of the winter
blues.


SEASONAL AFFECTIVE DISORDER VS. WINTER BLUES


Seasonal Affective Disorder (S.A.D.) is considered to be the more extreme
version of winter blues, meaning you might experience more intense levels of
energy dilapidation, a lack of motivation, and negative mental health. While
curing the winter blues may be more straightforward, S.A.D. may require
treatment from a medical professional.

Dealing with the winter blues is very much so manageable. It simply requires the
right steps that will enhance your lifestyle and promote better mental/physical
health. These 32 tips offer unique and actionable ways to beat the cold-weather
blues. They can be added to your daily routine or used solely when you start
feeling the winter blues.




HOW TO BEAT THE WINTER BLUES NATURALLY



1. CREATE YOUR FALL AND WINTER SURVIVAL PLAN


We’ve included this first on purpose. Planning out your fall and winter will
reduce the overwhelming feelings that come with this time of year. Create a
calendar of things you’ll do daily to keep your physical and mental health in
check and shake off the winter blues. Start in September when the days become
shorter and continue through April. These actions can include a daily checklist,
a list of best practices, or even a schedule of events to go to. The goal of
planning is to keep you in motion and doing the things needed to overcome the
winter blues.




2. TAKE CARE OF YOUR SKIN


We tend to take our skincare routines for granted during the spring and summer
seasons. We’re outside more, in contact with sunlight, and get a healthy amount
of humidity—all key to healthy skin. Winter months are a different scenario. Our
skin becomes dry, more prone to acne, and doesn’t feel as good. And skincare has
been linked to helping with mental health. Skin conditions such as acne can lead
to lower self-esteem, a sense of helplessness, and depression. Taking care of
your skin can help boost self-confidence and boost your mental health.





3. TRY OUT A NEW LOOK


Changing your wardrobe is proven to boost your self-confidence. Enclothed
cognition is a term used to describe the psychological impact that clothes have
on people. For example, a test found that wearing a lab coat improved one’s
carefulness and attentiveness. Both the symbolic meaning and psychological
experience of wearing the clothes impact the effect. In short, try out a new
wardrobe and experiment on how it affects your mentality. You’ll find the right
outfits may boost your confidence and mental health.





4. BRIGHTEN UP YOUR ENVIRONMENT


Fall and winter bring less natural light into our homes. It’s only then we see
the effects that light plays on our well-being. Light is essential to living
healthy, happy lives. Light can impact our mental health, sleep, and energy
levels. We fail to realize this until our homes see a lack of light in the
winter and fall, leading us to feel less motivated, lean towards negative
emotions/thoughts, and sleep more than before. Try either adding additional
lights designed in color and style to meet your needs or a therapy light for
winter blues if you feel stronger symptoms. Light therapy lamps are a safe and
effective method for getting through the winter blues.

LEARN MORE ABOUT LIGHT THERAPY FOR WINTER BLUES


S.A.D. winter blues light therapy offers one of the more effective tips for
beating the winter blues. Our ultimate guide to light therapy breaks down the
importance of light to your health/wellness, how light therapy works, and more.

LEARN MORE ABOUT LIGHT THERAPY


"THIS WILL CHASE YOUR WINTER BLUES AWAY!"

⭐⭐⭐⭐⭐

"I use this light every morning for 30-40 minutes. After two weeks of daily use
I feel more energized and motivated, and I am much more even- keeled
emotionally, and much happier in a general sense. Wisconsin has long gray
winters and I know this will help me get through" - Amazon Review

SHOP NOW


5. ADD INDOOR PLANTS TO YOUR HOME


Adding indoor plants to both your work and home environment can have many
advantages:


 * They keep you relaxed and lower anxiety. Being around plants has a calming
   effect, lowering negative emotions such as anxiety.
 * They increase your focus and memory. Studies show that being around plans (at
   home or work) increases your attention span by 20%.
 * You’re able to stay motivated longer. Another study found that those working
   around plants were able to be more productive.
 * By caring for plants, your stress levels are reduced, and experience better
   moods.
 * You become more creative. People surrounded by plants and greenery are 15%
   more creative.




6. EAT FOODS THAT GIVE YOU ENERGY


WHAT TO TAKE FOR WINTER BLUES?


Having a healthy amount of energy is vital to sustainable and healthy mental
health. Studies have shown that there are direct correlations to low energy and
psychological disorders. Implementing healthy foods can significantly boost your
energy and mood levels and give you the needed vitamins to help with the winter
blues. Try these nine foods Healthline recommends:


 * Fatty fish
 * Dark chocolate
 * Fermented foods
 * Bananas
   
 * Oats
   
 * Berries
 * Nuts and seeds
 * Coffee
 * Beans and lentils

Try to avoid foods that are high in sugar and processed. While these may be
tempting, they can cause you to crash, negatively impacting physical and mental
health.





7. BUY A DAWN SIMULATOR


A primary reason people struggle during fall/winter is that their circadian
rhythm is thrown off. In short, your circadian rhythm is your body’s internal
wake/sleep schedule. When fall/winter rolls around, it becomes thrown off due to
the lack of sunlight and shorter days. Dawn simulators are a great way to combat
this. They trick your circadian rhythm by mimicking sunrises and sunsets using a
timed light.





8. EXERCISE IN A WAY THAT'S EASY FOR YOU


Exercise is one of the more obvious methods. However, it can be challenging to
stay motivated. Try finding a method of training that suits your interest,
lifestyle, and schedule. If you’re not a fan of the gym, try workout programs
you can do at home. Another way of doing so is trying indoor sports (such as
rock climbing) you may find interesting and fun.





9. LISTEN TO MOOD BOOSTING MUSIC


Music is a crucial cornerstone of our cultures, lives, and daily activities. And
rightfully so, there have been numerous studies proving that music has many
mental health benefits, boosting your mood being one of them. Try to implement
more happy music into your daily routines. It’s a cheap and effective way to
improve your spirits and mood.





10. PLAN A GETAWAY, EVEN IF IT'S CLOSE BY


The simple act of planning an adventure can raise your spirits. It takes your
mind off stressful thoughts and gives you something to look forward to. If you
can’t get far from where you live, try googling local areas of interest and
creating a hit list of places to visit and things to do that are close by.





11. GET INVOLVED IN YOUR COMMUNITY


Getting involved in volunteer work can have significant benefits for your
physical and mental health. The social aspect of volunteering not only offers an
escape, but aids in relieving stress, anger, and anxiety. And if that’s not
enough, volunteering gives you a sense of purpose, increases your
self-confidence, and makes you happy. Try looking into local non-profits to
volunteer with. It will get you out of your house, around people, and make you
feel better about yourself.





12. SPEND TIME OUTSIDE


Nothing will help like being outside, around nature, and in contact with natural
sunlight at the end of the day. Try getting out every day or whenever
possible—even going out when its cloudy can help you get the benefits of natural
sunlight.





13. GET A PET


Having pets around can give you the companionship you always needed. Having a
pet can provide a sense of security and is proven to alleviate stress, anxiety,
depression, and feelings of loneliness and social isolation.





14. FOCUS ON YOUR WELLNESS


Wellness has gained a lot of popularity over the past years, and for a good
reason. Your wellness is vital to stable mental health, feeling fulfilled in
life, and being positive. There are many ways to improve your wellness, but only
you know which may be right for you. Start by experimenting with activities such
as meditation, yoga, journaling, and more. These activities are designed to
retrain your mindset, calm any negative emotions, and take your mind to a more
positive state.





15. FOCUS ON WHAT MAKES YOU FEEL FULFILLED


One of the many side effects of winter is the depletion of our motivation. This
causes us to neglect things that make us fulfilled, which is vital to good
mental health. Fulfillment brings meaning and purpose to our lives. Take that
away, and we develop a negative mindset as well as psychological disorders.
Write down a list of activities that bring meaning to your life. Make an effort
to integrate them into your daily routine, regardless of how unmotivated you may
feel.





16. SPEND TIME BY FIRE


If you’re like most people that dislike winter, it’s because of the colder
weather. A study from the University of Alabama found that sitting by a fire
helps lower blood pressure and relaxes you. Not only this but sitting by a fire
offers a social setting that’s unlike any other. If you hate the cold, try
setting up a fire to combat the winter blues.






17. STAY SOCIAL WITH GOOD PEOPLE


Who you interact with is essential to having a positive outlook. Your social
life is critical to mental health. Be sure to surround yourself with friends or
family that supports and encourages you. It’s essential to be around people you
connect with and can go to when you need help. They can play a significant role
in both helping or hurting your mental health.





18. CHECK SOMETHING OFF YOUR BUCKET LIST


Because we’re confined to indoors for the most of fall/winter, we tend to go
into hibernation mode. We spend most of our time doing things such as watching
TV and on social media. This can take a toll on our mental well-being. Try doing
something that’s always been on your bucket list. It can even be the simplest of
things. Doing so will boost your mood and make you feel better about life.





19. FOCUS ON A HEALTHY SLEEP HABIT AND SCHEDULE


Getting a minimum of seven hours of regular sleep on a normal schedule is vital
to your health. Winter tends to mess up our sleep schedule. We either sleep too
much or too little during this time of year. It’s also essential to build
healthy sleep habits. Sleep without any noise or TVs on. This will help you
sleep deeper, longer. Temperature is another sleeping factor. Try sleeping in
temperatures of 60 to 67 degrees Fahrenheit. Your body temperature decreases as
you initiate sleep, and these temperatures are proven to help.





20. WATCH FUNNY SHOWS AND MOVIES


Laughing is a proven method for raising one’s spirits. Studies have shown that
laughing reduces emotions of stress, anxiety, tension, and depression. Not only
this, but it elevates mood, self-esteem, hope, energy, and vigor. The positives
of laughter are endless. Try watching shows and movies relevant to your humor
that invoke laughter.





21. STAY ORGANIZED WITH IMPORTANT TASKS


As our motivation depletes, so does our productivity. This can lead to feeling
overwhelmed and procrastinating. It’s vital to combat this by staying organized.
Develop organization methods based on your style of work. This will keep your
to-do list down and from becoming an issue. Try to plan out each month in
advance, especially at the beginning of fall. That way, you can keep yourself
motivated and from being overwhelmed.





22. DON'T HESITATE TO SEE YOUR DOCTOR


While you may not see it as necessary, your doctor can help recommend different
ways to keep your winter blues at bay. Not only this, but they may pinpoint
where you struggle and decide if medications may or may not help.





23. MEDITATE


Meditation is an old practice with many benefits. It’s the practice of silencing
one’s thoughts and focusing on breathing. This is proven to help reduce stress,
gain mental clarity, and help with mental disorders such as depression. While
there are many meditation types, all are relatively easy to do and can be done
in your home’s comfort.





24. START AN INDOOR HOBBY


Hobbies are a perfect way to distract one’s self and pass the time. They provide
an outlet for stress relief and often promote creativity. When you can’t get
outside, the right hobby can temporarily replace any outdoor activity. Here’s an
excellent list of 68 indoor hobbies to get you started.





25. EMBRACE, DON'T RESIST WINTER


It’s perfectly normal to resist anything we don’t like, especially in winter.
Try a mindset shift, instead of dreading winter, embrace it. Write down
everything you dislike about winter and propose a solution to it. For example,
if you don’t like winter because of the darkness, propose adding lights, doing
light therapy, and making an effort to get outside whenever you can. This kind
of thinking will make combating winter blues easier and more effective.





26. REPLACE BAD HABITS WITH GOOD ONES


Winter can be a time for you to focus on developing better habits. Take the time
to replace bad habits with better ones. Not only does this pass time, but it
increases your self-confidence, quality of life, and overall well-being. Start
listing the habits you’d like to change and create an action plan for changing
them.





27. EXPRESS GRATITUDE DAILY


Several studies show that persons who show gratitude regularly are happier, more
content with life, and cope better with stress. They can see more positive than
negative, a key happiness trait. Start practicing daily gratitude by either
writing down what you’re grateful for or just pointing out the positive things
in your life. You’ll feel your mental state improves and will cope with stress
more healthily.





28. MANAGE STRESS WITH AROMATHERAPY


Aromatherapy is the act of using essential oils to rub on one’s skin, ingest, or
diffuse into a vapor form. Essential oils are made from flower, herb, and tree
parts, like bark, roots, peels, and petals of plants such as lavender, lemon,
and cedarwood. Aromatherapy is commonly used to ease stress, relax, improve
sleep, and reduce pain. If you experience any of those ailments, aromatherapy
may be worthwhile trying.





29. GO TO THE SPA


Spa treatments offer many health benefits. They help reduce stress, promote
better sleep, ease aches and pain, improve blood circulation to fight illness,
and make you happier by promoting serotonin release. Start by scheduling one spa
treatment and, if it helps, making it a regular occurrence.




30. READ A BOOK


Much like movies and TV shows, books offer a form of escape from everyday
stress. Not only this, but they promote better cognitive function. Many
successful people make it a habit to read every day. Doing so flexes your memory
muscle and improves your ability to learn new things.





31. TRY THE ART OF HYGGE


Hygge (pronounced hue-guh not hoo-gah) is a Danish term and way of life created
to promote simplicity, happiness, and being in the moment. It’s not anything you
can buy, rather a method of creating rituals, such as drinking coffee in the
morning, slowing yourself down, and enjoying that given moment. This lifestyle
allows one to develop gratitude, peace, and a sense of balance in life. By
slowing down, you escape your daily responsibilities and build inner peace.




32. GET AWAY FROM ELECTRONICS


Our cellphones tend to take us away from being in the present. They’re proven to
have adverse mental effects that lead to depression, anxiety, and
obsessive-compulsive disorder. It seems we’ve become addicted to our phones,
which has taken us away from being present. Make an effort to detach yourself
from all electronics and be in the moment. This will help build a sense of peace
as well as better allow you to connect with others.


The winter blues can be hard to overcome. By taking the proper steps and
actions, you can make surviving winters easier and fun. Just remember that not
everyone is the same. Sometimes, it takes trial and error to find what best fits
your personality and lifestyle.




FREQUENTLY ASKED QUESTIONS


WHAT CAUSES JANUARY BLUES?

January is one of the darker and colder months of the year. We don't see a lot
of sunlight and are confined indoors which neglects the essential vitamins and
hormones we need to function properly. This causes us to lack energy, motivation
and can make us feel down.


WHAT ARE THE SYMPTOMS OF WINTER BLUES?

The symptoms of winter blues include a lack of energy, low motivation at work or
in personal endeavors, negative emotions, overeating and weight gain, and
feeling a need to sleep during the middle of the day.




HELPFUL HEALTH & WELLNESS RESOURCES

THE ULTIMATE GUIDE TO LIGHT THERAPY

LEARN MORE

LIGHT DEPRIVATION: WHAT HAPPENS WHEN YOU DON'T GET ENOUGH SUNLIGHT?

LEARN MORE

PRODUCT QUIZ: SELECTING THE RIGHT THERAPY LAMP

LEARN MORE

30 TIPS ON HOW TO RESTORE CIRCADIAN RHYTHM

LEARN MORE


ABOUT THE AUTHOR

Brandon Landgraf is the Digital Marketing Manager for Carex Health Brands. He
finds passion and fulfillment in creating content that enhances, improves, and
enlivens others' quality of life. All of his written work is formulated to not
only offer essential advice and tips but back it with proven studies and
experts. His mission is to connect with readers and provide steps to make their
lives better.

You can connect with him on LinkedIn here.


ABOUT CAREX HEALTH BRANDS

Carex is your one-stop shop for home medical equipment and for products that
assist caregivers with providing the best possible support and care for their
loved ones. Carex Health Brands has been the branded leader in in-home,
self-care medical products for over 35 years. Our goal is to improve the lives
of our customers by bring them quality products that bring dignity back to their
lives. With our three nationally distributed brands, Carex Health Brands serves
national, regional and independent food, drug and mass retailers along with
wholesalers, distributors and medical dealers.


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7 COMMON LIGHT THERAPY MISTAKES AND MISUSES

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Customer photos & videos


Product Reviews (1997)Shop Reviews (25)
Most Recent Highest Rating Lowest Rating Only Pictures Pictures First Videos
First Most Helpful
TENS 7000 2nd Edition Digital TENS Unit Kit With Accessories
01/24/2024

shari b
Drums, US

Love It!!!

I got this as a Christmas gift from my hubby. I suffer from plantar fasciitis
often and i end up having to go to physical therapy. I have learned all the
exercises, so i can do them at home with the exception of the tens muscle
stimulator. So with finding out that i can get this device to use at home means
so much. No more going to PT, as i know and can do everything from home now. I
have only used it once so far ( as my feet are behaving right now) But, i did
want to try it out to get the hang of it…super easy to set up and use and it
feels great. I will also be using this on my back and neck muscles when they get
tight and sore. I give this product 10 stars!!



TENS 7000 Rechargeable TENS Unit Muscle Stimulator and Pain Relief Machine
01/22/2024

Kelly



Highly recommend!



TENS 7000 Rechargeable TENS Unit Muscle Stimulator and Pain Relief Machine
01/22/2024

Lucas
Plano, US

Amazing Purchase

I’ve been dealing with knee pain/inflammation for years. The relief is almost
immediate. Highly recommend this product. Super easy to use.



Carex Day-Light Sky Light Therapy Lamp
01/20/2024

Zach K
Newark, US

Extremely satisfied with benefits

I had originally purchased the Sky Light Therapy Lamp to help with some seasonal
depression, as I've been having trouble with motivation to get out of the house
during these last few cold winter months. As such, my energy levels in the
morning are often very low and I felt very foggy for hours after waking up.

After using the lamp for 20-25 minutes every morning, I've noticed a distinct
increase in my energy levels and alertness compared to not using the lamp. If i
had to put a quantitative number to it, i'd say i went from 4-6 out of 10 in
terms of energy to consistently at a 7 out of 10. Definitely worth it.



TENS 7000 Rechargeable TENS Unit Muscle Stimulator and Pain Relief Machine
01/20/2024

Galen A. Crandall Jr.
Perkinsville, US

knobs difficult to turn by small , 88 year old lady's hands.

That's okay, 89 year old husband can place electrodes on her back and set
controls. Sarting to get some relief from sciatic pain.




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