How to Prevent the Winter Blues? 7 steps for a lighter winter

As the days grow shorter and the light begins to fade, many of us start to feel it, the quiet heaviness that creeps in with the early sunsets. It’s not just in your head. Seasonal Affective Disorder (SAD) affects thousands every year, but even mild versions of it can leave you feeling low, tired, or oddly disconnected. As someone who struggled with SAD for years until I found a routine that helped me make winter an OK experience. I dread the weekend of the clock change in October. I wake up in darkness, I leave the office in darkness, I somewhat feel like a bat. When I moved to the UK years ago, I used to sit spraying Vitamin D in the hopes that it will help me feel better. It does help a bit but what truly makes a difference are small lifestyle adjustments, to ensure you get as much daylight as possible, as well as learning to enjoy the cozy vibes of the autumn/winter part of the year.

Here’s how to keep your energy (and your mood) from slipping into hibernation mode this winter.

1. Chase the light like it’s your new side hustle

Your body runs on sunlight literally. Morning light exposure helps your brain produce serotonin (your “feel good” chemical) and sets your sleep-wake rhythm for the day. Even ten minutes of daylight before noon can make a difference.

☕ Try this: enjoy your morning coffee by a window or take a quick walk before starting work - like walk one station instead of getting off at your stop. Think of it as charging your solar panels for the day.

2. Curate your own “mood light zone”

When nature dims the lights, fake it intentionally. Swap cold white bulbs for warm, sunlike tones, add fairy lights, or invest in a sunrise alarm clock.
Light isn’t just practical it’s emotional design. Create a space that feels like it’s cheering you on.

3. Keep your social energy on “gentle simmer”

Winter often makes us want to cocoon, but isolation can deepen low mood. The trick? Stay connected. Plan small, nourishing meetups: coffee dates, evening walks, or shared dinners. You don’t need a crowd, just connection. Going out in nature and observing the trees changes colour and ultimately lose their leaves, warm drink in hand is a beautiful way of getting your steps in, daylight exposure and and an endorphin boost.

4. Move, even when your brain says “hibernate”

Movement releases endorphins and boosts circulation both antidotes to sluggish winter energy. It doesn’t have to be a gym session. Stretch between emails, dance while cooking, or take “movement snacks” throughout the day. Motion tells your mind: we’re still here, still alive, still thriving.

5. Upgrade your rituals, not your resolutions

Winter calls for comfort. Instead of fighting it, lean into it mindfully. Build small rituals that bring you warmth and grounding: journaling with tea, lighting a candle before bed, or three deep breaths before checking your phone. Tiny pauses, big difference.

6. Feed your senses like they’re hungry for sunlight

Engage all five senses to lift your mood and calm your system. Use citrus or pine essential oils, play uplifting playlists, wrap yourself in soft textures, or cook something vibrant and colourful. When you nourish your senses, you tell your body, “I’m safe, I’m present, I’m okay.”

7. Let yourself change with the season

Nature slows down in winter maybe you’re meant to as well. Give yourself permission to rest more, reflect deeper, and reset your pace. You’re not falling behind; you’re aligning with the season’s rhythm. Remember all aspects of life have rhythms, we have just forgotten to follow them because we feel the pressure to be always on.

A note to end with

Preventing SAD isn’t about pretending winter doesn’t affect you. It’s about learning to move with the season instead of against it. By staying connected, to light, movement, others, and yourself you can find calm, creativity, and even joy in the slower months ahead.