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Dark skies don’t have to equal dark thoughts, but there’s no denying it — for many people, the winter blues can hit hard. That’s especially true for those who already manage conditions like depression and anxiety year-round.
Winter may only last a few months, but that’s no reason to push through those feelings. If your mood and energy levels have dipped with the temperature, here’s what to know — and what to try — to start feeling better.
4 ways to improve your mood during the winter
John Amory, MD, a primary care doctor at UW Medical Center – Roosevelt, says that especially for men in middle age, it’s important to prioritize taking care of yourself during the winter.
If you have seasonal affective disorder (SAD), a mood disorder that happens when the seasons change, it’s thought that the lack of sunlight can affect the levels of serotonin and melatonin in your body, which affects your mood and energy levels.
“At a minimum, it’s a quality-of-life issue, and at its worst, it can manifest as clinical depression or suicidality, which is an emergency,” says Amory. “Suicide remains a common cause of death for middle-aged men, unfortunately.”
While these tips are no surefire cure for SAD or other types of depression, they can help improve your mood, get you moving and help you feel better until the sun comes out again.
Prioritize your sleep
Amory says that getting enough sleep is a significant issue for many men in middle age.
Practicing good sleep hygiene, such as no caffeine after noon, minimizing alcohol intake, going to bed around the same time every night and ruling out or treating sleep apnea or other sleep disorders are important for both physical and mental health.
“Addressing your sleep should be your number one priority,” says Amory.
Exercise regularly
Finding the energy to exercise can feel impossible when your mood is low, but Amory says that regular exercise — alternating between aerobic and resistance (like lifting weights) — is helpful for overall energy and mood.
If you can’t get to the gym, there are plenty of indoor exercises you can try using objects around the house.
Gamifying your exercise can help with motivation, too. Some fitness trackers come with daily or weekly challenges that you can try to achieve, and you can even work with your doctor to adjust these goals to your body’s needs.
Get enough light exposure
Especially here in the Pacific Northwest, it’s important to make an effort to get some light exposure. Make sure to get outside when it’s light out, whether that’s a morning walk to get coffee or a midday run.
Considering the persistent PNW cloud cover and early sunset, it’s worth investing in a light box or a light therapy lamp. Consistently using it when you wake up in the morning for 20-30 minutes can be an easy way to combat the winter blues and give you a boost of energy.
Note: If you have bipolar disorder, talk with your doctor before adding light therapy to your daily routine.
Don’t isolate yourself
Social interactions can be helpful, as isolation is tough on mood, says Amory.
You don’t have to stay out late at a sports bar watching the basketball game or plan a weekend-long ski trip at Stevens Pass — there are also low-effort ways to stay social and connected, like spending time with local social groups or clubs, volunteering or something as simple as inviting a friend to run errands with you.
You can even double up on these tips by inviting a friend to go with you to the gym or asking someone to be your accountability friend.
Ask for help if you need it
It may feel like a bout of seasonal sadness is something you should just “get over,” but that mentality can be dangerous. If it doesn’t feel like these tips are helping, it might be time to reach out to someone to talk about how you’re feeling.
“The ‘pushing through it’ mentality is understandable given the messages we received as young men,” says Amory. “This doesn’t work well for most men, however. It’s OK to get help.”
