How to Wipe Out Winter Blues (without spending any cold, hard cash)

No need to stay down. Nature's got tricks to help you fight the winter blues. (Wix photo)

Yesterday was the celebrated winter solstice, the longest night of the year.

Where I am currently living (gray-skied Germany), winter days are brief and gloomy. The sun rises after 8:30 a.m. and goes to bed only eight hours later.

Just because it's daytime doesn't mean that the glowing orb in the sky casts its bright, shining countenance upon us, because there are usually thick clouds, fog -- or rain (ugh) to block the light. Straight sunshine is rare in these parts; winter weather is dreary.

Worsening winter moods are not simply shifting emotional states. 

We tend to think winter doesn't affect us negatively, or that we have total mental control over our dismal dispositions. Seasonal depression and miserable moods are complex experiences influenced by internal and external factors.

Consider the following three biological components of seasonal depression:

Environmental factors: these shape how we feel in our surroundings, when all five senses are activated and responding to external stimuli. This includes the natural world (sunlight exposure and weather, for example), as well as man-made environments (clutter levels, noise, lighting, etc.).

A bright, sunlit and organized space may foster a sense of calm, warmth and focus, whereas a dark, loud, or cluttered room might induce stress or melancholy. Again, what we see, hear, smell, taste and touch affects our moods.

The senses play a large part in affecting our responsive behavior. For example, consider what our eyes take in. Immersing oneself with views of something green and natural — such as a forest or park — or warm and colorful with reds and oranges, like a toasty fire — positively impacts how we feel. The sounds and smells of the crackling fire also remind us that it's cold outside, and we're warm inside, safe and protected from the elements. That spoonful of hot chicken soup tells us we're nurtured and safe.

Nature and light impact our winter happiness. (Wix photo)

Physiological factors, or the state of our bodies in winter, are also crucial to our mood changes. Internal functions, water balance, hormone levels, nutritional status, sleep quality and physical health have a direct effect on our moods. Chronic pain or insufficient sleep may cause irritability or a depressed state. Contrarily, exercise can increase endorphins, self-confidence and enhance one's perspective.

If we're kept from getting adequate exercise or sustenance, not drinking enough water or getting enough sleep, or are in pain, winter will affect us even more detrimentally.

Relational factors pertain to how we interact and connect with others in order to influence our moods. The quality of our social support, a recent conversation with a friend, or feelings of belonging versus loneliness are powerful drivers of mood. Positive, supportive relationships generally enhance well-being, while conflict or isolation can have a detrimental effect. 

I am a living example of this. Being alone indoors during winter — even if I'm productively writing or creating — can bring me down if I don't find positive ways to occupy myself. Being in a different time zone than most of the people I love is also hard, because I can't simply give them a call whenever I wish. Finally, being in a new country where I don't yet have a lot of close friends makes me feel alienated, and I'm deprived of social interaction. All of this — and the gray, cold winter — impact my well-being and take a lot to overcome on a daily basis. (Funnily enough, my dog doesn't seem depressed by winter whatsoever.)

Why December Is Particularly Difficult

December isn’t disheartening because we’re weak or tired from a long year of labor, though work can be a contributor to our cheerlessness. This month may be hard to get through because multiple stressors converge.

Consider this real-life scenario:

Julie, a busy professional, works full time settling year-end accounts during her firm's busiest time of the year. She has 3 children and 11 grandchildren, four siblings, in-laws, co-workers, friends and others in her life for which she feels obligated to buy Christmas or Hanukah presents. Though Julie's work stresses and home life contribute to her tension, her biggest worry during this time of year is buying a special gift for everyone she loves. She has become such a pinnacle of gift-giving that her own expectations impact her stress levels, schedule and bank balance.

December's end-of-year anxiety and stress impact all of us in different ways. Again, winter's impact on our mental well-being can be attributed to exceptional environmental, physiological and relational factors. Mainstream science strongly supports this conclusion, using data from neuroscience, psychiatry, psychology, and sociology.

What science doesn’t say is that winter affects everyone the same way or with the same intensity, but the scientific-grounded reasons for behavior changes are well established. The following are explicit reasons scientists say our moods suffer during December and winter in general:

• Less daylight. In the northern hemisphere, December has the shortest days of the year. The human brain interprets these shortened days as a time of scarcity and withdrawal.

• Psychological perceptions. Bare trees, gray skies, and long nights can feel symbolically lifeless or isolating. This effect is subtle, but it’s real, well-studied, and deeply human. Our minds don’t just react to chemicals and light levels — they also read meaning from landscapes. Winter environments carry cues that the brain interprets emotionally.

• Social and emotional pressures. December carries expectations like family togetherness, happiness, and reflection. For many, it's a very stressful time due to holiday gift-giving and end-of-year celebrations. Money and time are in greater demand than throughout the year.

• Evolutionary adaptation. Since our beginnings, humans have shifted into different patterns during the winter. In most animal species, winter triggers conservation strategies such as reduced movement, less foraging or hunting, food storage/rationing, lower metabolic rate, less social interaction, and even hibernation (in some mammals).

• Changing brain chemistry, caused by a scarcity of sunlight. Shorter days mean lower levels of serotonin, a mood-stabilizing chemical. Melatonin levels increase, making us feel tired or sluggish. This leads to low mood, low energy, and a lack of motivation.

• Reduced movement. Less movement because of cold weather means fewer mood-lifting chemicals. Cold, darkness and bad weather make for disrupted routines, so it's harder to get outside, exercise, and socialize — three things that profoundly impact mood. When routines break down, mood often follows.

  
  

It's not just foggy. It's gray in December. A lot. (photo by KS)

• Loneliness in December and the winter months is extremely common. This isn’t just about being physically alone. In winter, people stay indoors, streets are quieter, and social interactions are less common or become planned instead of spontaneous. If you are single, estranged from family, grieving, are reminded of the loss of a loved one during this time of year, new to a city, or socially anxious, December can be tough.

  
  

Combatting the Coldrums with Nature's Help

If you're like me — stuck in a dark and gray place for the winter season, unable to travel to sunny Spain, anywhere along the equator, or... anywhere, period — we'll have to beat the winter doldrums together.

Fortunately, nature offers plenty of ways to lift our moods. And none of these will cost us a dime, unlike that trip to Spain.

Winter may offer less sunlight, but every bit of it is beneficial. (Photo by KS)

Free if you can get it: How sunlight elevates mood

Sunlight influences mood through biological processes. It increases serotonin, the neurotransmitter linked to calmness, emotional stability and motivation. Even a small amount of natural light exposure can have a profound impact on mental health. Sunlight in the morning, especially in the first few hours after sunrise, has been shown to have the most positive effects on your circadian rhythm, which regulates your sleep-wake cycle and mood.

Without enough light, your internal clock drifts, which can cause low energy, poor sleep, and anxiety or sadness.

Get out anytime you can to get some sunlight. Take a brief walk, even if it’s just a few minutes or around the neighborhood. Not only will you get some much-needed daylight, but you’ll also be able to take a break from work or other responsibilities. This will reduce stress and refresh your mind for the rest of the day.

Sun exposure also helps your body make Vitamin D, which decreases stress hormones. Vitamin D also plays a role in mood regulation and immune health. Low vitamin D is strongly associated with depressive symptoms. Light also helps reduce excess melatonin and cortisol during the day. In darkness, those chemicals can stay elevated — leading to fatigue and low mood.

You've got to move it move it

Movement and exercise are natural antidepressants that support your nervous system. Getting moving in winter increases serotonin, which triggers a release of dopamine and endorphins and make you feel better. Try to get outside for some sort of exercise during the first morning light (even grey light) within 30–60 minutes of waking.

Moving your body throughout the day creates internal “daylight” signals. Your brain tracks time not just with light, but with activity, body temperature changes, and heart rate variation. These tell the nervous system you're in an active phase of the day, even when daylight is scarce.

During exercise, your attention is external, which reduces too much negative thinking. It also interrupts the isolation you're feeling, taking you from your enclosed space and putting you outside in the world. Moving — especially by choice — restores a sense of control over your emotions. It creates momentum and motivation, both of which are powerful antidepressants.

Being outdoors also increases light exposure. Even gray winter light is stronger than indoor lighting. When you're active outside, you are provided with visual variation and environmental “life cues,” such as other living things in motion.

If the weather outside is unbearable, try stretching in a comfortable indoor space, housecleaning, a short walk around the office, or light household movement (going up and down stairs, for example). Even 5–10 minutes can shift attitude. There are plenty of exercise gurus to guide you through movement indoors.

You don't have to do it alone. Exercising with others creates better mood chemistry, reduced loneliness, and social contact. In winter, look for walking groups, yoga and other classes, team sports, or simply going to the gym. Being around others will boost your mood.

Drink up!

Drinking enough water improves moods year-round in very concrete, practical, biological ways. Even mild dehydration affects the brain quickly. Therefore, it's very important to keep your body balanced.

Because the brain is mostly water, when you’re even slightly dehydrated, brain cells communicate less efficiently and concentration drops. This makes emotional regulation harder and shows up as irritability, low mood, anxiety and mental fog. People often mistake this for stress or sadness when it’s physiological and the body is responding appropriately to the imbalance.

Dehydration also raises stress hormones. Low hydration increases cortisol, which causes us to feel on edge, overwhelmed, and emotionally reactive. Rehydration helps bring cortisol back down, which can make you feel calmer without trying.

Doing something as elemental as drinking enough water can positively impact your winter mood. (Wix photo)

During dehydration, blood volume is reduced, which means less oxygen reaches the brain and fatigue sets in. Fatigue and low mood are closely linked. When you get enough water intake, energy and motivation improve. When energy improves, mood often follows.

Neurotransmitters like serotonin and dopamine need water for proper nutrient transport and healthy nerve signaling. Water helps your body deliver what the brain needs to regulate mood.

Drink more and sip regularly. Warm fluids like tea, broth and warm water count, too. If your urine is a pale yellow, that's a good sign. You'll need more water if you take in caffeine or alcohol, experience stress, or are subsisting in cold, dry (winter) air.

When your body has enough water, emotions feel more manageable, resilience increases, and small problems feel less overwhelming.

Other free mood boosters

There are more things you can attempt to boost your mood during December and the impending winter months that follow.

Aim for consistent sleep/wake times.

A fixed wake time stabilizes serotonin rhythms, reduces daytime melatonin, and improves emotional regulation. Think of it like a metronome for your brain, setting the rhythm for your day when the sun can't.

Day-in, day-out. Consistency with your daily routines lowers anxiety and decision fatigue. Your brain relaxes when it recognizes predictable habits and knows what comes next, like a same morning drink, same evening wind-down, same walk route. Alternatively, for those of us who crave novelty, switch up your routines to stimulate your brain. Find a new place to walk, with new sights to see and new beauty to ponder so you don't feel bored and even more dissatisfied.

Find warmth. Hot showers, hot tea, blankets, fireplaces, warm animals and comforting humans — all of these activate the parasympathetic nervous system, reducing cortisol, relaxing muscles, and improving circulation. Hot showers and baths also raise body temperature temporarily and trigger a post-cooling relaxation response, which can improve sleep and mood.

Getting warm and cozy is one of the most admirable winter goals. (Wix photo)

Breaths of fresh air. Fresh air (even cold air) taken into your lungs while standing outside, opening windows, or stepping onto a balcony helps improves oxygen levels and reset mental processes. Cold air feels especially bracing and grounding in winter.

Let it all out. Breathing without any special techniques doesn't require a lot of thought. Simply perform slower, deeper breathing, with longer exhales than inhales. You've got plenty of reason to expire a heavy sigh — or to yawn. Deep breaths regulate the vagus nerve, which is the main communication highway between your brain and your body for calm, regulation, and social safety. It plays a central role in how you recover from stress, regulate mood, and feel connected to others — which is why it often comes up in conversations about anxiety, depression, and winter blues.

Locate Mother Nature. Make contact with animals or plants. You don’t need forests, but trees on a street, the sky, birds, and looking out a window at something natural helps lower cortisol and reduces overthinking. Your brain evolved to regulate itself in natural environments. Looking at greenery and natural beauty helps.

Human connection. We are social creatures and need each other: not always deep conversations — just presence. Say hello to a neighbor. Send a short text. Sit near people in cafés and libraries. This will help your nervous system calm down, because it senses safe social proximity. Isolation worsens mood even when we think we need to be alone.

Keep in touch. Touch releases oxytocin, which reduces stress and supports emotional regulation. Self-touch counts. Put your hand on your chest or belly. Give someone a hug. Cuddle. Pet your best friend (who could also be your pet).

Play it again, Sam. Music directly affects dopamine and emotional memory. Familiar music can stabilize mood fast. Listen to your favorite songs, such as those you loved at a special time in your life. Check out classical, instrumental or lyric-light pieces if you’re feeling fragile.

Music is one of the quickest mood shifters available.

Chill Out

Considering everything we know about how winter affects our moods, we have many methods for elevating the deepest blues to winter whites.

What we can also do from the first darkest days is lower our output expectations. Don't ask too much of yourself. Your body knows that December is for maintenance, not transformation. Mood often improves when the pressure around you decreases. In difficult seasons (winter, transition, stress), maintenance is success.

And this matters most: feeling low in December and throughout a dark, cold season means your body is responding appropriately to the environment.

Nothing is wrong with you. You don’t need to feel great in the cold winter months — just a little steadier, calmer, and accepting knowing the darkest season of all can be emotionally challenging.