Winter Wellness: Beating the Winter Blues and Staying Healthy This Season

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As much as winter has its own charm which is characterized by cold winds, scarves and the excuse to drink many cups of tea. But let’s be real: It is also a time of weakness, lethargy, and the winter blues. If you look and feel like a bear hibernating rather than a bright winter princess you are not alone. According to the National Institute of Mental Health (2022), SAD and winter fatigue are common conditions that occur due to shorter days, less sunlight, and colder temperatures.

This advice comes from firsthand experience. Living in a region of Canada where winter temperatures can plummet to a brutal -50°C, I know all too well the challenges of enduring long, harsh winters. With nearly six months of cold and darkness each year, I've had to develop strategies to combat the winter blues and maintain my well-being.

So don’t worry, sis—I got you! Here is your comprehensive winter wellness guide to support your body, mind, and mood until spring.

1. Take Your Daily Dose of Sunshine (or Vitamin D!)

It is a well-established fact that sunlight has a positive impact on our mood as it helps to control the production of serotonin in our bodies (Melrose, 2015).

How to work around the lack of sunlight during winter:

• Morning light exposure – Open your curtains as soon as you wake up. Where possible, take a short walk outside in the morning.

• Vitamin D supplements – If you can’t get sunlight, a good vitamin D supplement (check this one out) can help maintain energy, mood, and immune system function.

• Light therapy lamps – These products imitate the sun and can be a great way to help combat winter depression (my favorite is here).

2. Stay Active (No Matter How Unwilling You Are to Be)

When it is freezing cold outside it is a lot of a challenge to go to the gym or take a morning run. Research has shown that exercise can help decrease symptoms of depression and anxiety by increasing the levels of endorphins and serotonin in the body (Craft & Perna, 2004).

How to stay active during winter:

• Do workouts at home – Some exercises like yoga, pilates, or dance can improve your mood without having to go out into the cold (this yoga mat is my go-to).

• Wear layers and go for a walk – It is good for the mental health to walk in the nature even in a snowy park.

• Get your body moving – Any stretching or a short 5-minute dance break will increase the flow of blood and energy.

3. Improve Your Winter Nutrition

Comfort foods are more popular during cold weather (who can resist mac and cheese?), but it’s crucial to stick to nutrient-rich foods to steer clear of sluggishness. According to Grosso et al. (2014), omega-3s, magnesium, and complex carbohydrates enhance mood and energy.

Winter superfoods to add to your diet:

• Fatty fish (such as salmon) – It is rich in omega-3 fatty acids and is good for the brain and mood.

• Dark chocolate – It contains magnesium and antioxidants to help with stress (this organic dark chocolate is my go-to).

• Herbal teas – Chamomile, ginger, or peppermint teas will help you to digest food and calm down (this winter tea sampler is ideal).

4. Get Enough Sleep (It’s More Valuable Than You Might Think!)

In the winter we tend to want to hibernate but it’s the quality of sleep that really counts. It affects mood, intensifies feelings of weakness and fatigue, and diminishes energy (Hirshkowitz et al., 2015).

Tips for winter sleep:

• Develop a pre-bedtime schedule – Turn off all electronic devices before you go to bed and pick up a book or pen.

• Buy a weighted blanket – These can help with anxiety and are good for sleep (check this one out).

• Use a white noise machine – It can help to ignore the sound of winter wind and help you to fall asleep more quickly (this one is a lifesaver).

5. Stay Social (Even When You Just Want to Hibernate)

During the winter people tend to isolate themselves but this is harmful to mental health (Cacioppo et al., 2006). It is in such small ways that you can improve your mood.

How to stay connected:

• Virtual coffee dates – In today’s world of video conferencing, a simple Zoom call with a friend can go a long way in improving your mood.

• Join a winter activity – Paint, read, or join a group fitness class.

• Game nights or movie marathons – Spending time with family and friends during the cold months keeps the winter blues at bay.

6. Enhance Your Mental Wellness Through Simple Acts of Self-Care

Winter is the best time to practice deliberate self-care. Some daily practices no matter how small can contribute greatly to a person’s mood and general health.

Winter self-care ideas:

• Gratitude journal – It is possible that writing down three things you are grateful for every day will change your perception of the world (this is a best-seller).

• Aromatherapy magic – Certain scents like lavender and citrus can help with relaxation as well as increase energy (this is my must-have essential oil diffuser).

• Skin hydration routine – Since cold weather can cause dryness to the skin, it is important to use a good moisturizer and lip balm (my winter skin savior).

Final Thoughts

Just as there is life beyond the holidays, there is also existence beyond the winter. It is possible to remain productive, active, and productive during the winter. See how much better you feel after trying out these tips for a day or two. And remember, sis, you’re not alone in this. Take care of yourself, take notice of your health and if you need it, have a look at my winter wellness essentials (listed above).

Stay cozy and take care!