Thaw the Winter Blues: Practical Tips to Beat the Winter Slump

Winter can be beautiful: cozy blankets, warm drinks, and fresh snow (especially if you head to the Smokies).

But it can also bring something less welcome: the winter slump.

Shorter days, less sunlight, colder temperatures, and disrupted routines can affect your mood and your energy levels.

At Body & Mind Consulting, our team understands how winter impacts emotional states, and we believe the solution isn’t to “push through.” The best way to beat the winter slump is to respond with practical strategies (strategies we often mention in therapy!) that support both your mind and body.

This month, Dr. Lisa Webb, Dr. Ken Robins,  Richard Bagley, and Margaret Anne Anderson share those strategies so you can start feeling lighter, more grounded, and more energized this winter.

1. Get more light, even when the sun doesn’t cooperate

Your brain uses light as its main cue to regulate your mood, sleep, and daily energy. A tiny “master clock” in your brain keeps everything on schedule. It sits in your hypothalamus and reacts directly to changes in light.

When winter brings shorter, darker days, this clock doesn’t get the signals it needs. Your serotonin (“feel good” chemical messengers) levels can dip, your melatonin rises earlier, and your whole system can shift off its rhythm. 

And when that happens, you’re stuck with fatigue, low mood, and sluggish motivation. 

Try to get more light, even if the sun doesn’t shine like it did in the summer. Even 5-10 minutes of morning daylight can help reset your internal clock and lift your mood.

You can also open blinds wide and sit near windows when you work, read, or drink coffee.

2. Move your body (gently counts!)

You don’t have to commit to an intense routine to feel better. Regular physical activity boosts dopamine and endorphins, which directly counter low moods.

Here are a few practical strategies to add more gentle movement into your day:

• A 10-minute walk after breakfast
• Stretching before bed
• A morning mobility routine
• Dancing to one upbeat song

Research published in Brain Sciences shows that this bidirectional relationship between movement and dopamine can not only boost your mood but also help combat mental health conditions, such as anxiety.

3. Rebuild your winter routine

Winter often throws off the schedules that you kept throughout the summer and fall. You may start to experience irregular sleep, missed workouts, comfort eating, and endless scrolling. 

You can build a gentle, flexible routine to restore your sense of grounding and help you get out of the slump.

Consider adding:

• A consistent wake-up and wind-down time
• One nourishing daily habit (like journaling or hydration)
• A “winter wind-down ritual” that signals your brain to relax
• Hobbies that don’t rely on good weather (e.g., try an indoor winter pickleball league or take up a cozy hobby like knitting)

Whatever you decide to include in your winter routine, remember this: a consistent routine is what supports your brain. Predictable, healthy habits help regulate your mood, reduce stress, and keep your mental health more resilient in the winter months.

4. Stay connected (even when you don’t feel like it)

Winter can quietly isolate you, but connection with other people is a powerful antidepressant.

Practical tips to try:

• Set one weekly check-in with a friend
• Plan virtual coffee chats or game nights
• Join a book club or winter workshop
• Say yes to low-effort social time (a walk, a quick meal, a shared errand)

Even if you don’t feel like going out, you might be surprised how much better you feel after.

5. Change up your diet

During the colder months, it’s completely normal to crave warm foods. Try swapping cold summer salads for warm greens like sautéed spinach or roasted Brussels sprouts. 

You can also reach for mood-supporting foods. Think omega-3-rich salmon, dark chocolate, or berries.

Or sip on calming, mood-boosting teas like chamomile or green tea.

Know when to reach out for support

Sometimes, winter blues are more than just winter blues. You might be dealing with seasonal depression or emotional burnout. 

You should reach out for professional support if you notice that your mood is persistently low, you’re oversleeping, you’ve lost interest in your favorite activities, you’re withdrawn, or you have chronic low energy.

You deserve help. And you don’t have to navigate it alone.

How MindSpa can help you beat the slump

If winter feels heavier than usual, Body & Mind Consulting’s MindSpa is here to support you. Choose from our curated MindSpa packages for a full-spectrum experience, or explore à la carte services that match your needs.

This season, give yourself the gift of support: the kind that helps you feel more grounded, more present, and more you.

To get started, schedule an appointment or call our Murfreesboro, Tennessee, office at 615-310-1491.