5 tips for beating the winter blues
It’s mid-winter. Your alarm starts going off on a chilly morning while it’s still dark outside. You drag yourself out of bed, bundle up to go to work, go through your day, and before you know it, the sun is already setting again. As the days go on, you notice your energy feels lower, your motivation is harder to find, and even small tasks feel heavier than they used to.
For many of us, winter can take a toll on our mental health, especially when the days feel short, routines change, and you’re spending more time inside. Seasonal depression often builds gradually, making it easy to dismiss, until it starts affecting your day-to-day life.
If things have been feeling harder than usual, you’re not alone. In this blog, we break down why winter can be tough and offer practical, simple ways you can manage your well-being during the colder months.
Why winter affects your mood
Winter brings a combination of factors that can impact mental health. Reduced daylight can affect sleep and energy levels, while cold weather can limit movement and social connection.
When ongoing stress, work pressures, financial strain, and family responsibilities pile on, it can feel like you’re just going through the motions instead of fully living it. Over time, this can lead to low mood, fatigue, irritability, or feeling disconnected from yourself and others.
Realistic ways to manage your well-being
When you’re dealing with seasonal depression or low mood, less is often more. Instead of pushing for big changes, focus on small, supportive habits that are easier to maintain.
1. Let rest be part of your routine
Winter can be physically and emotionally draining. Giving yourself permission to rest helps your nervous system recover and can reduce feelings of burnout. Taking breaks doesn’t mean you’re falling behind; it means you’re giving your body the break it needs to function at its best.
2. Get sunlight whenever possible
Daylight plays an important role in regulating our mood, and it’s something we often take for granted during warmer months. Try sitting near a window at work or stepping outside during your lunch break. Even a few minutes of sunlight exposure can boost your mood.
3. Stay connected in low-pressure ways
With colder weather and icy roads, getting together with friends or family can be tricky, making it easier for isolation to creep in. Simple check-ins, short walks with a friend, or quick phone calls can help you feel connected without adding pressure to your schedule.
4. Keep routines simple and flexible
Gentle structure can make a big difference. Small routines, like consistent wake-up times, daily exercise, eating balanced meals, or even simple check-ins with yourself about what’s working and what’s not, can provide stability when everything else feels off.
5. Ease up on expectations
Winter isn’t a productivity contest. Comparing yourself to others or expecting yourself to operate at full capacity during a time where you’re naturally feeling low, can increase stress. Talk to yourself the same way you’d talk to a friend. Offer yourself some compassion and be realistic about what you can achieve.
Having someone to talk to can help
If low mood, lack of motivation, or feelings of isolation are lingering for weeks at a time, counselling can help you start to feel like yourself again.
Talking to a counsellor can provide clarity, strategies, and a safe space to talk about what’s going on—without judgment or pressure to “fix” everything at once. With affordable support available across the province, you can get the help you need when you need it. Start by reaching out today!
Information for this blog was provided by Counselling Alberta CEO, Dr. Robbie Babins-Wagner, registered social worker, Sarah Rosenfeld, and registered psychologist, Lisa McIsaac.