It usually starts sometime in early December. The twinkly lights are up, the cinnamon-scented candles are lit, and still… something feels off. It’s subtle at first—less energy, more irritability, a craving for quiet or sweets or maybe just a nap that lasts until spring.
For years, I blamed it on “holiday overwhelm” or being tired from trying to do too much. But over time, I started noticing a pattern. This wasn’t just burnout—it was seasonal mood shifting, sometimes called the winter blues. The drop in daylight, the colder temps, and the socially jam-packed season had a way of tugging my mood into slower, heavier territory.
And here's the thing—light therapy lamps help, but they’re not the only option. There are ways to gently shift our mood chemistry, rewire winter habits, and invite more ease and brightness into the colder months, with or without a special bulb.
1. Turn Your Evenings into a Mini Hibernation Ritual
December asks us to slow down, but our culture doesn't always get the memo. We push through dark evenings with long to-do lists and bright screens, but what if we leaned into the season instead?
It’s not about forcing calm. It’s about building it, night by night, in a way your body begins to crave.
As daylight hours decrease, melatonin production increases, often making us sleepier earlier in the evening. Honoring that shift—rather than resisting it—can actually help regulate mood, energy, and stress hormones more effectively.
2. Walk Against the Grain (Literally, and Metaphorically)
Cold weather makes it easy to stay inside, and while cozying up indoors is lovely, too little movement—and especially too little natural light exposure—can leave us feeling foggy and low.
One of the most underrated December mood lifts? A brisk walk outside, preferably in the morning. Even 10-15 minutes of exposure to natural light (yes, even cloudy light) helps reset our circadian rhythm and support serotonin production.
And walking itself—moving the body forward, especially in nature or near trees—has a grounding, meditative effect. Bonus points if you walk somewhere a bit new. A change in scenery, no matter how small, can do wonders for stuck energy.
3. Swap Stimulus for Nourishment First Thing
Mornings often start with a blast of phone alerts, coffee, and rush. But in winter, our nervous systems may need a slower landing. Instead of jumping into noise and stimulus, I’ve found it helpful to start the day with something quiet and nourishing.
This might mean sipping warm lemon water before coffee. Lighting a candle. Reading a paragraph of something beautiful or centering. Or doing nothing for 5 full minutes while you stretch your toes and let the house wake up around you.
This doesn’t need to be a whole "morning routine." Just one act that says, “This day doesn’t have to rush me.”
4. Use Scent as a Shortcut to the Brain
Scent is often overlooked as a tool for mood, but it has a direct line to the limbic system—the part of the brain responsible for emotion and memory.
This means one well-placed whiff of a grounding or uplifting scent (like cedarwood, orange, clove, or eucalyptus) can shift your emotional state faster than most logic can.
Try:
- Diffusing oils during afternoon slumps
- Keeping a roller blend near your desk or in your car
- Dabbing a favorite essential oil onto a scarf or collar
Winter is full of nostalgic and cozy scents. Use them with intention to anchor yourself throughout the day.
5. Reclaim Food as Feel-Good Fuel
Instead of a strict plan, think of food as an invitation to support your winter self. Choose meals that warm, soothe, and sustain. Slow-cooked soups, roasted veggies, hearty stews, and cozy breakfasts aren’t just comforting—they’re mood medicine.
A research found that a Mediterranean-style diet—rich in whole grains, healthy fats, legumes, and vegetables—was associated with a 40-45% reduced risk of depression among U.S. adults.
6. Let Music Move the Mood
If you’ve ever cried to a song or felt suddenly lighter because of a melody, you already know music’s power. But winter is a particularly potent time to curate your seasonal soundscape.
Try creating playlists that meet you where you are—soothing for slow mornings, energizing for mid-afternoon, nostalgic for evenings.
And don’t underestimate the impact of singing out loud (even in the car) or dancing in the kitchen while dinner simmers. Moving your voice and body at the same time has a deeply regulating effect on your nervous system.
7. Give Your Eyes a Break from Blue
Screens are a lifeline for connection in winter—but they’re also mood thieves in disguise. Blue light suppresses melatonin, disrupts sleep, and can subtly increase anxiety when consumed late into the night.
Try a few screen shifts:
- Blue light filters on devices in the evening
- Reading a physical book instead of scrolling before bed
- Making the last hour before sleep screen-free (or at least scroll-free)
Your eyes, sleep, and mood will thank you.
8. Make Space for Low-Stakes Joy
Not everything has to be “productive” or Instagram-worthy. In fact, small, low-stakes joys are often what shift a winter day from dull to delightful.
What counts? Baking something just for the smell. Watching a favorite childhood movie. Sending a handwritten note. Replaying a cozy audiobook while folding laundry.
These little pleasures don’t need to be justified. They are the bright threads that weave your winter days into something soft and livable.
9. Name What You’re Feeling—Then Offer It a Companion, Not a Fix
This one has changed everything for me. When the December blues creep in—when I feel restless, heavy, or untethered—I don’t immediately try to “fix” it anymore. Instead, I pause and name it.
This feels like loneliness. This is probably overstimulation. This feels like sadness I haven’t made room for.
Then I ask: What might help this feeling feel held? Not erased. Just companioned. Sometimes it’s a walk. Sometimes it’s warm food. Sometimes it’s journaling or just texting a friend, “Feeling low today. No need to respond. Just needed to say it.”
Presence isn’t the absence of hard feelings. It’s the willingness to meet them kindly.
Life in Focus
Create a Winter Evening Ritual. Even 15 minutes of soft light, warm tea, or quiet reading can reset your nervous system after a full day.
Walk in the Morning Light. A daily walk, even in cloudy daylight, supports serotonin and regulates your sleep-wake rhythm.
Rethink Comfort Food. Cozy, nutrient-dense meals aren't indulgences—they’re supportive anchors for your mood and immune system.
Swap Scrolling for Senses. When tempted to zone out, reach for music, scent, or a tactile activity that engages the body and soothes the mind.
Companion Your Emotions. Let hard feelings be signals, not failures. Pair them with presence—not shame—and they often soften all on their own.
The Light Was In You All Along
Winter doesn’t have to be something we muscle through. It can be a softer season—a time for deeper rhythms, slower joys, and a kind of healing that only happens in the quiet.
You don’t need a perfect plan or a mood lamp (though they help). You need gentle ways back to yourself. Simple practices that honor where you are—without judgment, without pressure—and offer warmth instead of fixes.
So start small. Light a candle in the morning. Take the longer way on your afternoon walk. Say yes to soup and music and phone-free nights. Say no to perfection. Say maybe to rest.
And remember: the dark is not something to fear. It’s where roots grow. It’s where light returns, slowly and steadily—sometimes from the outside, but often from within.
