Winter months can feel tough for many people. As the days get shorter and sunlight becomes scarce, it's not unusual to feel a little down. But there are real, scientific reasons behind it. When sunlight decreases, our circadian rhythm can be disrupted, leading to a drop in serotonin levels. Serotonin, often called the “feel-good hormone,” plays a key role in regulating mood, and a lack of it can leave us feeling sluggish or even sad.
Are You Feeling the Winter Blues?
So, how can you tell if you’re experiencing the winter blues? Common symptoms can include feeling down or low on energy, trouble sleeping, or a sense of fatigue — but you can still manage your day-to-day responsibilities like work or school. These feelings might not be as intense as full-blown depression, but they can certainly take a toll on your well-being.
The Good News: More Daylight Is On the Way
Here’s some good news: we’ve officially passed the shortest day of the year (December 21), and now we’re gradually starting to enjoy longer daylight hours. Of course, that’s technically true — though sometimes it feels like the weather isn’t getting that message, and clouds dominate the sky. Still, the promise of more daylight is a step in the right direction.
A Simple Mood Boosting Technique: Biofeedback
But what if you don’t want to wait for the clouds to part to feel better? Here’s an easy technique to lift your spirits: change your posture.
Find a comfortable chair and sit up straight — not rigid, but with a relaxed, confident posture. Imagine you’re sitting tall, with your chin up and a slight smile on your face (maybe even laugh if the feeling strikes you). Then, just take a moment to notice how you feel. It might seem simple, but this small change in how your body is positioned can have a noticeable impact on your mood.
This is a simple form of Biofeedback: when you adjust your posture or body position, your brain responds by altering its activity. It’s a quick and effective mood booster, and the best part is that you can do it anywhere, anytime.
Activities That Can Help Beat the Winter Blues
If you’re looking for other ways to boost your serotonin levels and improve your mood during the winter, consider trying these activities:
Exercise: Whether it’s a quick workout or a long walk, physical activity releases endorphins that can elevate your mood.
Get Outside: If possible, soak up some sunshine (even if it’s a little cloudy!). Exposure to natural light helps regulate your body’s internal clock and can increase serotonin.
Socialize: Spend time with friends and family, engage in meaningful conversations, or enjoy shared activities.
Music: Listen to your favorite songs or play an instrument. Music has a powerful effect on mood and can be incredibly therapeutic.
Want to get creative? Pair some of these activities together to create a winter blues-buster. Here are a few ideas:
Build a snowman with your kids or loved ones.
Go for a walk, either outdoors or in an indoor space, with a friend or your pet.
Volunteer in your community — helping others can give you a boost and make you feel more connected.
Play your favorite instrument or listen to an uplifting song.
Remember, the key is to find what works best for you. The activities you create or combine may be even more effective than the ones suggested here, because they’ll be uniquely yours!
When to Seek Professional Help
While these strategies can help boost your mood, it’s important to recognize when your symptoms may be more serious. If your feelings of sadness persist for more than two weeks or if you experience additional symptoms — such as social withdrawal, weight changes, feelings of worthlessness, or sleep disruptions — it’s important to seek professional support. A mental health professional can guide you toward the right treatment.
Final Thoughts
Winter can be challenging for many, but by focusing on small actions that boost mood and serotonin, you can make the season feel a little brighter. Start with small changes like adjusting your posture or trying new activities. Experiment, stay creative, and always remember that if things feel overwhelming, help is available.
About the Author
Carol Schott, MSW, LISW
Carol holds both her Bachelors and Master's Degree in Social Work with a certificate in Cognitive Behavioral Therapy (CBT) from The University of Akron. She has training in Dialectical Behavior Therapy (DBT), Prolonged Exposure Therapy (PE), Mindfulness, Supportive Therapy, Motivational Interviewing (MI), Trust-Based Relational Intervention (TBRI) and Sand Tray Therapy.
References
Korb, Alex (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time.
National Institute of Mental Health (2025). Seasonal Affective Disorder (SAD): More Than the Winter Blues.
NIH News in Health (2013). Beat the Winter Blues: How to Manage Seasonal Affective Disorder.