Published on January 28, 2025

How to Combat the Winter Blues

back view of woman walking ouside on a winter day.

During the winter months many of us experience a lack of energy, weight gain, feelings of sadness, and spend too much time in bed. Seasonal affective disorder (SAD) is a type of depression triggered by the change of seasons.

Knowing the causes of SAD and treatments to help prevent it can help make the winter months more bearable.

Causes of SAD

  • A shift in your biological clock: With a reduced amount of sunlight, your internal clock that regulates your mood, sleep and hormones gets out of balance.
  • Chemical changes in your brain: Sunlight regulates serotonin levels, which can diminish during the winter months.
  • Shortage of vitamin D: Vitamin D also influences your serotonin levels which can alter your mood.
  • Excess melatonin: A lack of sunlight may promote an overproduction of melatonin, which may make you feel sluggish and sleepy.

Treatments for SAD

  • Get outside when the sun is out: Take advantage of winter’s limited sunlight by going on a quick walk during your lunch break.
  • Exercise: Being active is beneficial for your physical and mental health, which can alleviate the symptoms of SAD.
  • Communicate: Talking with others about your feelings can help reframe your mindset and pave a more positive perspective about winter.
  • Increase vitamin D: It is common to experience a vitamin D deficiency during the winter, so try taking a vitamin D supplement and/or eat foods high in Vitamin D.
  • Light therapy: If going outside is not possible, light therapy is another way to get vitamin D. Simply sitting in front of a sunny window can help lessen the symptoms of SAD.

Whether it is indoors or outdoors, staying active is a wonderful way to prevent SAD. If you prefer being inside, keep busy with a new hobby or craft, create a cozy environment to read or watch movies, or reach out to others to connect. If the weather permits, go for a walk, watch the sunset, go ice fishing or visit a nature center.

Try to prevent any winter blues this year by being aware of the symptoms of SAD and using different techniques to combat it.

Learn more about health and wellness benefits.

Written by a member of the LiveNOW team.