Winter in Chicago has arrived, and with it come the short, dark, and frigid days that can sometimes feel never-ending. Some mornings are so gloomy you might not even feel like crawling out of bed. While we can’t change the season or make winter shorter, we can help make it a little less taxing on your mental well-being.
If you’re experiencing feelings of grumpiness, sadness, low motivation, or fatigue this season, you’re not alone. Whether you have Seasonal Affective Disorder (SAD) or just find yourself battling the "winter blues," there are creative ways to reclaim your energy and motivation. Here’s how.
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, commonly referred to as SAD, is a form of depression that emerges during specific times of the year—most often during the winter months. It’s believed to be linked to reduced exposure to sunlight, which can disrupt the body’s internal clock, lower serotonin levels, and affect mood regulation.
Key symptoms of SAD include:
- Persistent low mood or sadness
- Loss of interest in activities you once enjoyed
- Fatigue or low energy
- Sleep disturbances (too much or too little)
- Difficulty concentrating
- Changes in appetite, often craving carbohydrates
If these symptoms persist and interfere with daily functioning, it’s important to seek professional help. Counseling, light therapy, and sometimes medication are all effective treatments for SAD.
Or Maybe It's Just the Blues
Even if you don't meet the criteria for Seasonal Affective Disorder, you might still find yourself experiencing the winter blues. This milder version of seasonal mood changes can also affect your mental health.
Why does this happen? The main reasons are decreased daylight exposure and colder temperatures, which often limit outdoor activities, social interaction, and physical exercise—key factors for maintaining mental health. People experiencing the winter blues may notice signs such as feeling more sluggish than usual, increased irritability or grumpiness, trouble waking up in the morning, low motivation to complete tasks, and general feelings of disinterest or a sense of "blah."
The good news? There are plenty of innovative ways to fight back.
Creative Strategies for Beating the Winter Blues
While the season may dim the sun, it doesn’t have to dim your mood. Try these creative and practical ideas to keep your mind and body balanced during those winter months.
1. Rise and Shine—Early!
Waking up earlier might feel like the ultimate challenge on gloomy mornings, but it’s surprisingly effective. Getting up early allows you to take advantage of as much natural daylight as possible when it does appear. Even on cloudy days, indirect sunlight can give your body the signal it needs to regulate your internal clock and boost mood.
Pro Tip: Grab your morning coffee or tea and sit by an east-facing window to soak up more light at sunrise.
2. Make Light Therapy Your Ally
Light therapy can be a game-changer for combating the lack of sunlight. Specially designed light boxes simulate natural sunlight and help balance serotonin levels. Use it for about 20–30 minutes each morning to kickstart your day.
Look for light boxes labeled “10,000 Lux” for the most effective brightness, and make sure they’re UV-free, so they’re safe for everyday use.
3. Movement Elevates Mood
When it feels easier to curl up on the couch and watch TV, getting your body moving may sound counterintuitive—but trust us, it works wonders. Exercise releases endorphins, your brain’s natural mood boosters.
If the thought of hitting the gym feels overwhelming, start with small, enjoyable activities instead. Put on your favorite music and dance for a few minutes, or if dancing isn’t your style, try some gentle stretches. Cold weather can make your muscles feel tighter, but stretching helps loosen them up, boosts circulation, and leaves you feeling more energized and refreshed.
4. Bring Nature Indoors
Lush greenery and houseplants do more than add aesthetic charm—they purify the air and boost your mood. Studies suggest that exposure to plants increases mental clarity and reduces stress, so consider adding a few new “plant friends” to your home or office. Not sure where to start? Hardy species like pothos, snake plants, or peace lilies thrive with minimal care.
Pro Tip: Brighten your mood with a bouquet of fresh flowers or a vibrant flowering plant. Their colorful presence has been proven to uplift spirits and transform even the dullest days into something a bit more delightful.
5. Soothe Your Body with an Epsom Salt Bath
A warm bath is already a wonderful way to unwind, but adding Epsom salts takes relaxation to the next level. Epsom salts are rich in magnesium, which can help relax your muscles and calm your nervous system. Try elevating the experience with a few drops of essential oils like lavender or eucalyptus.
Bonus? That warm steam on a chilly day is the perfect reset.
6. Make Time for Connection
Winter may lend itself to isolation, but prioritizing social time can make a big difference in combating the blues. Schedule catch-ups with friends, whether that’s a cozy coffee date, a virtual game night, or simply picking up the phone.
And if you're not in the mood for conversation, that's okay too! Group activities, like attending a yoga class or joining a book club, allow you to be social without pressure.
7. Keep a Gratitude Journal
It might seem cliché, but extensive scientific research confirms that practicing gratitude can transform your outlook and help ward off negative emotions. Each evening, take a moment to jot down three things you’re grateful for—no matter how small, like enjoying a great cup of coffee or hearing your favorite song on the radio. Over time, this simple habit can foster greater positivity and build resilience against the winter blues.
8. Fuel Your Body with Sunshine (in Food Form)
Without as much exposure to sunlight, vitamin D levels can dip during the winter. Combat this by incorporating foods rich in vitamin D, like salmon, eggs, mushrooms, and fortified milk. A balanced diet helps ensure your body has what it needs to support both your mental and physical health.
And don’t forget to hydrate! Dry winter air can quickly dehydrate you, affecting your energy levels and focus.
9. Plan Something to Look Forward To
Sometimes, simply having something exciting on the horizon can brighten your mood. Whether it’s organizing a gathering with friends, snagging tickets to a show, or going all-in and planning a sunny getaway, giving yourself something to anticipate is a powerful way to beat the blues.
Reclaiming Winter Wellness
Winter may come with its challenges, but there are plenty of ways to flip the script and find joy in this quieter, colder season. By incorporating these creative tips into your routine, you’ll be nurturing both your mind and body—helping you thrive, no matter the weather.
If the winter blues feel overwhelming or persistent, reaching out to a mental health professional is always an empowering and proactive step. Remember, asking for help is a sign of strength.