Beating the Winter Blues

Written by Jennifer Korneski, Somerset County 4-H Healthy Living Program Coordinator.

During the winter season, days are shorter and colder, leaving many people feeling sluggish, unmotivated, or even a little sad at times. It’s easy to slip into the “winter blues”, a seasonal slump brought on by lack of sunlight and dreary weather. Being healthy and happy is possible by engaging in healthy activities and cultivating a positive mindset. Beating the winter blues is all about nurturing your mind, body, and spirit through intentional practices to boost your mood. Staying active, prioritizing self-care and nutrition, and embracing slower paced days allows for reflection and gratitude in preparation for the return of spring and growth and renewal. Here are some tips for cultivating a sense of well-being for you and your family during these last few weeks of winter that can last all year:

EAT HEALTHY, WELL-BALANCED MEALS

Fuel your body and mind with healthy, well-balanced meals. Eat a balanced diet that includes a variety of whole-grain carbohydrates, lean proteins, and healthy fats with an emphasis on vegetables and fruits provide essential nutrients and fiber to keep energy reserves up and keep your body functioning at its peak.

A healthy diet including foods rich in the following nutrients can support your mental and physical health:

B-complex vitamins are important for cell regulation, mood, and energy. Good sources include leafy greens, oatmeal, sunflower seeds, oranges, lentils, black-eyed peas, soybeans, and fortified cereals.

Vitamin C is an antioxidant that protects cells, supports the immune system, and helps the body absorb iron. Good sources include citrus fruits, strawberries, red peppers, and broccoli.

Vitamin D, also known as the “sunshine vitamin”, has been shown to have a positive effect on mood and energy, helps the body utilize calcium, and supports the immune system. Good sources include sunlight, fatty fish, mushrooms, and fortified foods.

Iron is a mineral the body needs for carrying oxygen from the lungs throughout the body and support production of blood cells. Good sources include lentils, beans, dark leafy greens, dried fruit, and red meat.

Magnesium is an electrolyte that helps muscles, heart and nerve function and can help relax the body before sleep. Good sources include leafy greens, seeds, nuts, beans, and legumes.

Omega-3 fatty acids support brain health, memory, focus, and help to reduce inflammation in the body. Good sources include salmon, sardines, tuna, trout, flax seeds, and walnuts.

Zinc is a mineral that supports our immune systems, sense of smell and taste, and insulin function. Good food sources include meat, oysters, pomegranates, raspberries, beans, and seeds.

Additionally, probiotics are important to our diets as they support digestion by promoting good bacteria in the gut. Good bacteria help digestion and play a strong role in the gut-brain connection. Good sources are fermented foods such as yogurt, kimchi, and sauerkraut.

Avoid comfort foods high in sugar and white starches such as candy and refined carbs. These foods give you a quick lift followed by an energy crash as blood sugar rises and falls leaving you tired and craving more sweets.

MOVE YOUR BODY

Exercise is a great way to fight off feelings of sluggishness. Head to the gym for a workout as part of your routine, or stay active at home with a workout video, stretching or dancing to your favorite music. If possible, go outside for a walk even if it’s just for a short time, the crisp air and sunshine will feel good.

Have fun with winter family activities like tubing or ice skating. If it snows, building snowmen and making snow angels are classic winter activities both children and adults can enjoy.

JOY THROUGH CREATION

Distract yourself from the blahs of the winter by taking up a new hobby, making time for an old one that brings you joy, or trying something you’ve never tried before. Seeking new experiences can transform us to see our world with new eyes or even find new purpose or passion in life.

Art activities like drawing, painting, coloring, photography, and writing can be a great way to calm your mind and improve your capacity for focus, concentration, inner peace and calm. Puzzles and games make for a fun family night and keep the brain engaged and sharp.

The dark winter sky makes a perfect scene for watching the stars, planets, and moon. Check out What’s Up: Skywatching Tips from NASA, an educational website full of tips and resources.

PRACTICE SELF CARE

Find ways to calm your mind through meditation, deep breathing, soothing music, or journal reflection to help reconnect yourself with your spirit. Take time for pampering activities like a face mask, massage, or pedicure. Winter months can play a harsh role on your skin so taking extra time for exfoliation and moisturizing can help sooth your skin and prevent dry irritation.

Embrace the winter season and create a cozy environment to enjoy a cup of tea or hot cocoa by a fire, or snuggle with a warm blanket and a good book to bring peace and relaxation.

HAVE A SLEEP ROUTINE

Sleep helps provide energy to your brain and body, repair cells, and increase blood supply to muscles. According to the National Institutes on Health, children aged 6-12 need 9-12 hours of sleep, teens aged 13-18 need 8-10 hours, and adults need 7-9 hours. Maintaining regular bed and wake times strengthens the circadian function and helps with sleep onset and quality.

Don’t watch TV or other electronics within an hour before bedtime. Lights from electronics can disrupt melatonin production, a hormone that regulates sleep patterns.

CONNECT WITH OTHERS

It is important for our overall wellness to have a social connection with others. Schedule a lunch date with a friend, attend a 4-H event to meet other volunteers, or go to a comedy show with family. Laughter provides good physical exercise and releases positive endorphins that make you feel good. Twenty seconds of laughter is the cardiovascular equivalent to three minutes of strenuous rowing! Even if you cannot be face to face with loved ones, have a phone or video conversation, the connection will build a sense of belonging.

SEEK HELP WHEN NEEDED

If you're feeling persistently down or struggling to cope, reaching out to a mental health professional can be an important step in finding support and guidance.

SAMHSA National Helpline
1-800-662-HELP (4357)

National Suicide Prevention Lifeline
1-800-273-TALK (8255)

“In a way Winter is the real Spring -
the time when the inner things happen, the resurgence of nature.” -Edna O'Brien

Sources

“Dietary Supplement Fact Sheets”. National Institutes of Health, Office on Dietary Supplements. https://ods.od.nih.gov/factsheets/list-all/. Accessed February 12, 2025.

“How Much Sleep Is Enough?”. National Institutes of Health, National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep/how-much-sleep. Accessed February 20, 2025.

“Seasonal Affective Disorder (SAD)”. Substance Abuse and Mental Health Services Administration. https://www.samhsa.gov/mental-health/what-is-mental-health/conditions/seasonal-affective-disorder. Accessed February 12, 2025.