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Banishing the Winter Blues: Practical Tips to Lift Your Mood and Energy

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Cow Parsley on my Farm in Winter
Cow Parsley on my Farm in Winter

The depths of winter can be a challenging time. While the natural world turns inwards—trees stand bare, animals hibernate, and daylight dwindles—we’re expected to maintain the same pace of life. Add young children into the mix or the inevitable rounds of winter viruses, and it can feel like a recipe for fatigue and low mood. Yet, winter doesn’t have to be just about survival.

By aligning our rhythms with nature and understanding the psychology and neuroscience behind our winter behaviours, we can navigate this season with more energy and joy. Here are seven practical, tried-and-tested tips to help you banish the winter blues.

1. Welcome Winter: Create a Cosy Atmosphere

Rather than resisting winter, embrace its stillness. Think fairy lights, candles, books by a glowing fire, or wrapping up in a cosy blanket. As Shakespeare wrote, "Time and the hour runs through the roughest day." These small comforts can stimulate endorphins, reducing stress and enhancing well-being. By creating a welcoming environment, you’re cultivating a space where you can hunker down and recharge.

Another way to welcome winter is by savouring seasonal traditions, like baking comforting treats or indulging in warm drinks. These rituals can ground you in the present moment and make winter feel more special rather than something to endure.

2. Build Resilience: Try Cold Water Therapy

Stepping out of your comfort zone can build resilience, and cold water exposure is a powerful way to do this. Whether it’s a cold shower, ice bath, or outdoor dip, this practice has been shown to release dopamine and boost energy levels. Personally, I find cold showers revitalising, even though I’m still working up to outdoor swims. The key is to challenge yourself in manageable ways, as this helps combat fatigue and fosters a sense of accomplishment.

If cold water isn’t for you, consider other resilience-building activities, like meditation or yoga. Both practices are proven to lower stress levels and help you feel more grounded, even during the toughest winter days.

3. Energise Yourself: Get Outside

Fresh air and natural light are essential for both mind and body, especially in the darker months. A brisk walk through a forest or a local park can work wonders. Exposure to daylight helps regulate your circadian rhythm and boosts Vitamin D levels, which are vital for maintaining a healthy immune system and mood. Aim for at least 20 minutes outdoors daily to feel the benefits.

If you can’t get outside or if you’re at work when it’s light, invest in a rising sun alarm clock like Lumie, or a light box, and open your curtains or blinds to let in as much light as possible. These tools can help simulate natural daylight and improve your energy levels and mood.

To make outdoor time more enjoyable, try adding a purpose, like birdwatching or taking photos of winter landscapes. These activities can deepen your connection to nature and make outdoor time something you look forward to.

4. Plan and Prep: Structure Your Days

When motivation is low, routine can be your best ally. Plan your days with clear intentions to build habits that stick. If you need inspiration, try creating a vision board with actionable goals for the months ahead. Research shows that visualising your goals can enhance motivation and focus. Whether it’s booking a spring getaway or tackling a personal project, having something to look forward to can be a great morale booster.

Even something as simple as meal prepping can add structure and reduce decision fatigue. By planning ahead, you free up mental energy for the things that matter most.

5. Strengthen Connections: Reach Out to Others

Winter can feel isolating, so prioritise connecting with friends and loved ones. Whether it’s a coffee catch-up or a walk with a friend, these moments of connection are invaluable. Research shows that social interactions release oxytocin, the “love hormone,” which can counteract feelings of loneliness and boost your mood. Even a brief conversation can have a lasting positive impact.

Consider joining a local group or class to expand your social circle. Shared activities, like crafting or exercise classes, can be a wonderful way to meet like-minded people and add variety to your routine.

6. Try Aromatherapy: Boost Your Mood Through Scent

Our sense of smell is deeply connected to the emotional part of the brain. Using essential oils can help calm your nervous system and uplift your mood. I love an aromatherapy massage, and I carry tiny roller balls of blended oils to use while out and about. Scents like lavender, bergamot, or citrus can provide an instant boost, whether you diffuse them at home or apply them directly to your pulse points. This simple practice can be a powerful way to reduce stress and enhance your overall well-being.

7. Practise Gratitude: Start Journaling

Gratitude journaling is a simple yet transformative habit. Spend five minutes a day reflecting on three things you’re grateful for, your top priority for the day, and the quality you want to embody. Inspired by Dr. Rangan Chatterjee’s podcast, this practice has profoundly improved my mindset. Journaling reduces stress, enhances self-awareness, and can even improve sleep. Studies have shown that cultivating gratitude increases overall happiness by as much as 25%.

If you’re not sure where to start, try writing about one small act of kindness you received or gave each day. These reflections can shift your focus to the positives and help you end each day on a high note.

Recommended Winter Reads

For further inspiration, consider diving into these books:

  • "Wintering" by Katherine May – A beautiful reflection on embracing the quieter, slower pace of winter.

  • "The DOSE Effect" by TJ Power – An insightful guide to understanding the brain’s happy chemicals: Dopamine, Oxytocin, Serotonin, and Endorphins.

By implementing these practices, you can transform the winter months from a time of struggle into a season of restoration and growth. Let this winter be an opportunity to recharge and reconnect with yourself and others, so you can greet spring with renewed energy and optimism.


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