Feeling lethargic, sluggish and generally “down” during the winter months is not a new or unique phenomenon. According to Cleveland Clinic, about 10% to 20% of all Americans experience “the winter blues” from increased isolation during cold weather plus the shorter days and less mood-boosting sunlight. Seasonal Affective Disorder (SAD) is a type of depression that can set in during the winter months and may require professional consultation.

For those looking for a pick-me-up, here are seven ways to boost mood and productivity.

1

Make peace with the snow.

Instead of railing against the cold weather, take a page from the Northern Europeans’ book (who contend with long winters) and find joy in it: Bundle up and take day trips to local towns for shopping and sightseeing, or buy tickets for a train tour. Or try a new winter sport, like skiing, snowshoeing or skating – you may just find you have an affinity for it.

2

Try new recipes.

Open a cookbook and make your way through the recipes. Focus on meals that contain foods with Vitamin D (like fatty fish, eggs, milk, spinach, kale and white beans), since deficiency becomes more prevalent during the winter when we spend less time in the sun. You could also arrange exchanges with friends and family and ask everyone to bring soup or baked goods.

3

Get active.

A month into 2023, recommit to going to the gym several times a week for a boost in energy and mood, or open up your home gym. Also consider walks, runs and hikes outside – you’ll get an aerobic workout along with exposure to fresh air and sunlight, which can help boost critical Vitamin D levels.

4

Alter your environment.

Make an intentional effort to surround yourself with comforting and positive sights, sounds and smells: Play upbeat background music while you work, put a fresh plant on your desk and use an essential oil diffuser. Also consider light therapy. A variety of retailers offer illuminated boxes that mimic outdoor light, which can help with mood.

10% to 20%
of Americans experience some form of “the winter blues.”(Cleveland Clinic)

5

Call family and friends.

Instead of just texting your mom or best friend, find a time that works best for both of you and make a phone call or FaceTime with them for a real conversation. Getting out of your own head for a little while and sharing voice-to-voice and face-to-face with an understanding, trusted person can do wonders for lifting your mood.

6

Let the creative juices flow.

De-stress with adult coloring books or even paint-by-number canvases, readily available at local craft stores. You could also find a ceramics or paint-and-sip studio nearby; go by yourself for some quiet time, or take family or a group of friends to decompress and encourage each other while you paint.

7

Plan a trip.

Now that the world is opening up after COVID, it’s time to schedule that vacation you’ve been wanting to take. It can be a two-week cruise or a road trip to a state you’ve yet to visit. Either way, booking time away and making plans gives you something to look forward to, which will make the cold weeks seem to move more quickly.