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  • Writer's pictureElisabetta Fernandez

Combating Winter Blues: Effective Strategies for Boosting Your Mood and Energy

Nature Boosts Energy
Natural Light and Nature Boost Energy

As the winter months roll in, bringing shorter days and colder weather, many of us grapple with the Winter Blues, a common phenomenon characterized by lethargy and sadness. While it's a seasonal hurdle for countless individuals, the good news is that numerous effective strategies help lift your spirits and energy levels. In this blog, we’ll explore these strategies, offering practical advice to help you navigate the winter months with a more positive outlook and renewed energy.

Understanding the Winter Blues, or Seasonal Affective Disorder (SAD) as clinically known, is the first step in combating them. According to the American Psychiatric Association, SAD affects approximately 5% of adults in the U.S. and typically lasts about 40% of the year*. 

It's more than just a fleeting feeling of sadness; it's a recurrent type of depression associated with the change in seasons. Recognizing this condition is crucial in taking proactive steps to mitigate its effects.

It’s important to call out that a health and wellness coach does not treat Seasonal Affective Disorder or any other mental health disorder, and you should consult your physician if you think you may be suffering from Seasonal Affective Disorder (SAD) or any other mental health condition. 

Working with a Health and Wellness Coach can be a valuable addition to your health journey, especially for those looking to integrate healthy lifestyle habits that support mental and emotional well-being. 

If you’re finding yourself in a winter energy lull, here are my top tips to help you manage your well-being through the season and beyond: 

1. Embrace Natural Light:

Sunlight is a natural mood booster. The Mayo Clinic suggests maximizing your exposure to natural light by opening blinds, sitting near windows, or even considering light therapy, which effectively treats SAD.

2. Stay Active:

Regular exercise is not only good for your physical health but also your mental well-being. Harvard Health Publishing highlights that regular physical activity can help ease depression and anxiety.

3. Connect with Nature:

Spending time in nature, even during winter, can profoundly impact your mood. A study in the International Journal of Environmental Research and Public Health found that nature walks are linked to significantly lower depression and perceived stress.

4. Healthy Diet:

Nutritional psychiatry is an emerging field underscoring the link between diet and mental health. Foods rich in omega-3 fatty acids, vitamin D, and B vitamins can help combat SAD symptoms, as the American Journal of Psychiatry notes.

5. Establish a Routine:

A consistent daily routine can help regulate your mood and improve sleep. The Sleep Foundation emphasizes the importance of a regular sleep schedule in maintaining mental health.

6. Mindfulness and Relaxation:

Practices like meditation and yoga can reduce stress and improve mood. The Journal of Psychiatric Practice reports that mindfulness-based interventions show promise in treating mood disorders.

Remember, experiencing the Winter Blues is not uncommon, and many ways exist to alleviate the symptoms. Incorporating these strategies into your daily life can help boost your mood and energy levels throughout the winter months. It's about finding what works best for you and making small, consistent changes to improve your overall well-being.

If you're looking for a way to tackle a lack of motivation and energy during the winter months, health and wellness coaching is a great option to explore. 

Schedule a complimentary 30-minute consultation with me, and let’s talk about creating a personalized strategy that will help you feel your best and stay active during these colder months. 

Together, we can help you to overcome the winter slump and emerge more resilient and energized. Go to the Booking tap to book your session and take the first step towards a brighter, more vibrant winter season.


Please note that the information provided in this article, including recommendations and insights related to health and wellness, is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment.

Health and Wellness Coaching is not a replacement for therapy or psychiatric care. Health and Wellness Coaches are not qualified to treat Seasonal Affective Disorder (SAD) or any other mental health disorders. The role of a Health and Wellness Coach is to support and guide individuals in establishing and maintaining lifestyle habits that contribute to their overall well-being. This support is best utilized in conjunction with, or as a complement to, the guidance of licensed mental health professionals.

If you suspect that you may be suffering from Seasonal Affective Disorder (SAD) or any other mental health condition, it is crucial to seek the advice of your healthcare provider promptly. A qualified medical professional can provide a proper diagnosis and recommend appropriate treatment options.


Seasonal affective disorder treatment: Choosing a light box. (2022, March 30). Mayo Clinic.

Harvard Health. (2021, February 2). Exercise is an all-natural treatment to fight depression.

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences of the United States of America, 112(28), 8567–8572.

Jacka FN. Nutritional Psychiatry: Where to Next? EBioMedicine. 2017 Mar;17:24-29. doi: 10.1016/j.ebiom.2017.02.020. Epub 2017 Feb 21. PMID: 28242200; PMCID: PMC5360575.

Suni, E., & Suni, E. (2023, November 16). Mental health and sleep. Sleep Foundation.

​​Eisendrath, S. J., Gillung, E., Delucchi, K., Segal, Z. V., Nelson, J., McInnes, L. A., Mathalon, D. H., & Feldman, M. D. (2016). A randomized controlled trial of Mindfulness-Based Cognitive Therapy for Treatment-Resistant Depression. Psychotherapy and Psychosomatics, 85(2), 99–110.

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