Finding Light in the Winter Blues: Tips and Strategies for Managing the Winter Blues

Your Path Counseling Center
6 days ago
3 min read

By Stephany Beska, MA, Resident in Marriage and Family Therapy

Navigating the winter blues can be challenging, especially when the sun sets before 5 p.m. It makes you want to rush home and get ready for bed, only to realize it’s just 6 p.m. Early darkness can disrupt daily routines and leave you feeling like there isn’t enough time in the day. Adjusting takes time, and that’s okay. The winter blues are real, and one of the best ways to manage them is through preparation. When you see the leaves changing or Starbucks rolling out holiday drinks, that’s your cue to start planning.

Young woman gazing out a window in winter in Virginia, sitting contemplatively. Text: "Finding Light in the Winter Blues" with abstract designs.

If you’re wondering what the winter blues are, it’s the period between fall and winter when feelings of sadness can appear for no clear reason. These feelings may be connected to poor sleep, trouble staying asleep, or decreased motivation.

In her 2025 article for At the Frontier of UChicago Medicine, Amanda Briick explains:

“The medical term for winter blues is seasonal affective disorder (SAD). It’s a type of depression prompted by a change in seasons—mainly fall and winter—when we experience less daylight and sunshine. It affects as many as 5 percent of people in the United States each year. While SAD is most commonly associated with the fall and winter months, it can also occur in the summer. Known as summer-pattern SAD, triggers may include factors like excessive heat, longer daylight hours, or disrupted sleep patterns.”

Seven Ways to Manage the Winter Blues

Planning doesn’t have to feel strict; it can be a pleasant and enjoyable process. Start by playing some relaxing music, grabbing your favorite pen, or opening your laptop. Here are seven supportive strategies:

1. Get a Good Routine

A consistent routine reduces stress and creates structure. Regular times for meals, sleep, movement, work, and leisure help stabilize your day. The goal is to build a foundation where the other strategies naturally fit.

2. Eat Healthy Snacks and Meals

Nutrition supports both mood and energy. In her 2025 article 21 Easy Ways to Beat the Winter Blues!, Natalie LaVolpe writes:

“Studies show a strong connection between diet and mental health, particularly if you are prone to depression. Try adding serotonin-boosting foods such as salmon, poultry, eggs, spinach, seeds, and nuts. Be sure to eat plenty of fruits, vegetables, lean proteins, and whole-grain carbohydrates to support serotonin production.”

3. Exercise

Movement improves both physical and emotional health. Even 10–15 minutes a day can help. Exercise boosts dopamine and other feel-good chemicals, helping you feel more energized and positive over time.

4. Get Connected

Isolation can worsen the winter blues. Reach out to friends or family and plan a coffee, a FaceTime call, or a visit. Invite someone to join you in activities you’ve been wanting to try. Social connection is a powerful mood booster.

5. Prioritize Sleep

Balance is key. Whether you sleep too little or too much, a calming bedtime routine helps regulate sleep. Turn off electronics 30–60 minutes before bed and use that time to read, journal, draw, or practice mindfulness.

6. Get Sunlight

Sunlight increases serotonin, which supports mood, calmness, and overall awareness. Start your mornings by opening the curtains to let natural light in. Serotonin also plays a role in sleep, digestion, healing, bone health, and more.

7. Practice Self-Care

Self-care is about doing things that bring you comfort and joy. This might include reading a favorite book, taking a walk, completing a puzzle, visiting a museum, trying a new skincare product, lighting a candle, or simply relaxing in cozy pajamas. Even 10–20 minutes a day can make a meaningful difference. Remember, if you’re not taking care of yourself, it can affect every other part of your life, so prioritizing self-care is essential.

Putting It All Together

Managing the winter blues is about preparation and consistency, and it’s okay if every day doesn’t look the same. Once you establish a routine, give yourself time to adjust and make changes as needed. Invite a friend or family member to support you or even create their own winter blues routine alongside you. Customize these tips to make them truly your own.

If you notice signs that you may need additional support, please contact us at Your Path Counseling Center in Ashland, Virginia. We offer both in-person and virtual sessions. Call us at 804-798-5327 to learn more and take the next step toward feeling better this season.