Have you ever heard of the “winter blues?”
Is it a real thing?
I am here to tell you, it is a REAL thing. When daylight savings couples itself with winter days, we can sometimes find ourselves in the “winter blues.” This simply, although intricately, means a seasonal dip in mood, which is very common and can range from mild sluggishness to full seasonal affective disorder (SAD).
Here are six simple steps to help us mentally and emotionally so that we can handle the “winter blues”…
- Recognize What’s Happening
Acknowledge that your mood changes are likely related to reduced daylight and seasonal factors, not personal failure or weakness.
Labeling it (“this is winter blues”) can make it easier to manage instead of internalizing it as “I’m just lazy or unmotivated.”
- Maximize Light Exposure
Try to get outside within an hour of waking, even on cloudy days — natural light helps regulate your body’s internal clock.
If that’s hard, consider a light therapy lamp (10,000 lux, used for about 20–30 minutes in the morning). Many people find this surprisingly effective.
- Keep Moving
Exercise releases endorphins and helps with energy and focus.
Even a short walk or 10 minutes of stretching can help. Aim for consistency rather than intensity.
- Stay Socially Connected
Isolation can worsen low mood. Make small efforts to connect — a quick chat, a shared meal, or a video call.
If this idea feels too hard, set gentle goals (e.g., “text one friend today”) rather than pushing yourself too much.
- Build Warm, Pleasant Routines
Create comforting rituals: a cozy reading corner, warm tea in the morning, or journaling with candles.
Engage in hobbies or creative outlets that give you small bursts of pleasure or purpose.
- Support Your Mind
Try mindfulness, meditation, or gratitude journaling — these can help reframe negative thought patterns.
Practice self-compassion when you’re tired or low: you’re adjusting to real biological and environmental shifts.
*Beth’s book: Stop Talking About Your Childhood holds a section about this exact thing in her 21-day self help section of the book (available on Amazon).
Hopefully this year your “winter blues” will simply just be that. Applying these life lifts will help tackle the feelings you are experiencing.
Your therapist at Vervewell Counseling is always here for you and willing to help.
Did you know that every Vervewell Counseling therapist offers 15-minute BOOST phone calls? Simply ask your therapist to schedule such if you need that lift in-between your regularly scheduled sessions.
Casye LeRay, LPC Associate, under the supervision of Beth Clardy Lewis, is a licensed professional therapist associate at Vervewell Counseling in Fort Worth, TX, specializing in therapy for adolescents (10+), teenagers (13+), and young adults. With a background in both education and counseling, Casye offers flexible after-hours, weekend, and telehealth appointments to accommodate busy schedules. Based in the Near Southside District, she uses Cognitive Behavioral Therapy (CBT) and Solution-Focused Therapy to empower clients in setting healthy boundaries, managing stress, and strengthening coping mechanisms while building a positive sense of self.
