14 Surprising Ways to Beat the Winter Blues

The holidays are over, which, for some people, may come as a relief. For others, going back to work or school or the daily grind of the routine may seem like a downer, especially during the darker days of winter.

During the winter season, when the days are shorter and colder in the northern hemisphere, the body’s internal clock may become disrupted due to a lack of exposure to sunlight. This may take a toll on mental health, leading to seasonal depression or seasonal affective disorder (SAD).

Whether you’re experiencing post-holiday or January blues or seasonal depression, a little self-care can go a long way.

But for some, diet and exercise may not be enough. That’s why we asked several experts to share some lesser-known science-backed tips for beating the winter blues. If you’re feeling low, these surprising tips may help lift your spirits.

Mayra Mendez, PhD, a licensed psychotherapist and program coordinator for intellectual and developmental disabilities and mental health services at Providence Saint John’s Child and Family Development Center in Santa Monica, CA, told Healthline it’s OK to feel overwhelmed and even irritated with life sometimes.

But if you’re feeling depressed, Mendez said it doesn’t serve you “to close the door to that which is going well.”

“When feeling down, consider doing a task that takes you away from the overwhelming and toward a happier place, even if only for a few minutes,” she said.

“This might include doing a craft, reading a book on your wish list, going to see a movie, cooking your favorite meal or treat, looking up a new recipe, or listening to an inspirational message. Doing something that is of interest and maybe even a little special offers the opportunity to feel in control and take care of yourself,” she explained.

Mendez noted the natural world has “tremendous healing powers,” especially animals.

“Take a little time to touch, play with, or chat with your animal if you have one. If you do not have an animal, there are endless ways of communing with animals in nature,” she said.

Take a calm walk around the neighborhood, she suggested, and listen “for the tweeting birds, the lizard that scuttled by, the pups walking with their owners, the kitty grooming at the side of a house, or the squirrels playfully chasing each other in the trees.”

According to Mendez, this simple, brief exercise can help to “relax the mind and shift negative thoughts.”

Mendez recommended taking a break “from the conventional, predictable and expected routines.”

“Take a trip; take yourself to that museum you have been wanting to visit for the last year,” she suggested.

“This allows for stepping out of the melodrama taking place in your mind and provides an opportunity for interaction that might otherwise have been neglected or avoided.”

Mendez suggested to “embrace making simple and easy-to-manage life changes.”

“For example, change the furniture in the home, repurpose something that seems no longer meaningful, declutter your life from the physical space to the mental space,” she said.

“This strategy activates creative juices and increases the chances that small changes may bring a greater sense of purpose and value to life in the moment. This may be particularly helpful to someone who feels stuck in the drudgery of life and opens the way for new perspectives or attitudes,” she noted.

Mendez suggested the following ideas for volunteering:

• Meals on Wheels
• serving food at homeless shelters
• wrapping, delivering, and donating gifts to Toys for Tots
• giving back to your community (i.e., helping with a local gathering or parade or working events at churches, synagogues, or schools)

“These activities help to reduce isolation, increase engagement in purposeful and meaningful activities, and provide opportunities to positively impact others’ lives,” Mendez said.

It sounds too simple to work, but popping on your “special” clothes might give you the push you need to break free from the winter blues.

“Don’t save that special shirt for an unplanned future event that may or may not occur,” Mendez said. “Wear it with confidence now. It might lift your spirits and self-esteem.”

“EFT is a method that uses tapping on acupressure points to help manage emotions, reduce stress, and ease anxiety,” she told Healthline.

“EFT is based on a variety of theories, including acupuncture, neurolinguistic programming, and cognitive behavioral therapy. It’s considered an ‘evidence-based’ practice for treating anxiety, depression, phobias, and post-traumatic stress disorder (PTSD),” McClure explained.

McClure recommended strategic naps to help improve mood since many people lose sleep during the festive period of the holidays and don’t allow themselves time to catch up.

“Have caffeine mid-afternoon and take a 20-minute power nap,” she suggested. “The caffeine will absorb during the nap and kick in afterward.” This helps you recoup sleep without the grogginess that follows a standard afternoon sleep.

However, if you’re sensitive to caffeine, consumption later in the day could disrupt your bedtime. Ask your healthcare team for more guidance, or skip the caffeine and just nap instead.

“While walking, in general, can often be helpful for one’s physical and mental well-being, an ‘awe walk’ takes this idea up a notch,” explained Ilana Lane, PhD, a licensed psychologist and owner of Wellness Lane Psychological Services in Raleigh, NC.

“An awe walk is a walk where you mindfully experience your surroundings and are intentional about seeking things in your surroundings that give you a sense of awe or wonder versus going through the motions of walking without taking the time to notice or appreciate your surroundings.”

Lane shared a 2022 study demonstrating that taking even just one 15-minute awe walk each week can significantly improve emotional well-being and enhance positive emotions such as compassion and gratitude.

“Many of us have heard about the benefits of engaging in a gratitude practice,” Lane told Healthline. “But there is one particular practice derived from the field of positive psychology that is a bit different.”

“The ‘gratitude visit,’” she explained, “involves calling to mind someone who did something that you are grateful for, writing a letter of gratitude to that person about what they did for you, and then physically visiting that person — or calling them up if a physical visit is not possible — to read them the letter out loud.”

“The really beautiful part of this practice,” she continued, “is that it tends to have a very positive impact on all parties involved — the letter writer and the letter recipient.”

“Research has demonstrated that for the letter writer, the gratitude visit tends to lead to increased happiness and decreased depressive symptoms that last up to a month after the visit.”

“The letdown of anticipation is one of the reasons people can feel down after the holidays,” Eileen Anderson, MD, director of Education, Bioethics, and Medical Humanities at the School of Medicine at Case Western Reserve University, OH, told Healthline.

“To brighten our moods, we can think about what to do to create anticipation again. While having something positive to look forward to — such as a spring vacation — can provide a similar lift, there are more immediate (and less expensive) ways to create the kinds of excitement that support our wellbeing.”

Anderson explained how learning something new can help the brain in long-term ways, including reducing the risk of dementia.

“Why not look forward to a new learning adventure or experience? Taking introductory courses to new activities — whether it’s a cooking class at your favorite store, a learn-to-curl session at a community ice rink, or a meditation workshop.”

She noted this produces an “anticipatory positive feeling” while providing a little dose of excitement.

For people with social anxiety, she suggested “investigating online options that both allow a new experience but also the psychological safety of home.”

“Either way, having a structured, new experience to look forward to can help you beat the post-holiday blues. And maybe you’ll even find a new hobby you love,” she said.

As the old saying goes, laughter is often the best medicine.

Watching humorous videos is another simple but effective strategy, according to Jay Serle, PhD, a clinical psychologist at The Ohana Luxury Rehab, HI.

“Research shows that laughter can help reduce stress and anxiety. Watching funny videos or TV shows can help whether you have the post-holiday blues or have just had a bad day at work.”

Similarly, Sophia Spencer, a specialist social psychology and mental health psychotherapist at Socially Fearless, suggested creating more opportunities for social laughter.

“In one of the first studies investigating the neuroscience of shared laugher, researchers discovered that social laughter leads to endorphin release in specific brain regions,” she told Healthline. “Endorphins alleviate pain, lower stress, and boost mood.”

Spencer explained that social laughter can play an important role in supporting mood, but it also reinforces and maintains relationships, “which buffers against stress and low mood. So, pro-actively create opportunities for laughter can help boost your January mood and ward off the January blues.”

Kim Baron, PhD, a clinical psychologist in Philadelphia, PA, recommended preempting the blues and fending them off in advance.

She suggested “proactively planning to engage with people and activities.”

“We spend so much time planning for the holidays that we often neglect to plan activities for after the holidays,” she told Healthline. “December is the perfect time to put things on the calendar for January and February.”

“Make plans with family, friends, and co-workers, and focus on people and activities that make you laugh. Laughter will naturally boost your mood.”

Our final tip comes from Courtney Morgan, a licensed counselor and founder of Counseling Unconditionally, a mental health therapy practice in Louisville, KY.

“One way to beat the post-holiday blues is by writing thank-you cards,” she suggested. “Whether you’re expressing gratitude for a gift, for hosting, or for being a listening ear, sharing appreciation with people we care about can help mitigate the post-holiday blues.”

“It’s a great way to stay connected with our loved ones, a gratitude practice, and an opportunity to further reflect on the holiday season,” she continued.

“This approach is attainable and relatively low-effort, which is important when considering that we may have less energy after a busy holiday season.”

“Many studies have found that people who regularly express gratitude often have higher life satisfaction, less stress, and anxiety, and tolerate uncertainty more effectively, all of which help us combat the emotional holiday hangover.”

There are many proactive ways to navigate feelings of seasonal depression, especially during the winter months.

If you’re feeling down, remember that it will eventually pass — spring is just around the corner. In the meantime, be sure to exercise, eat well, and get plenty of rest.

Try reaching out to friends and family, watching something funny, enjoying nature, petting a dog, planning something exciting, or taking a power nap — whatever works best to help you cope.

Remember that you have the tools whenever you need to use them.