Beat the Winter Blues: How to Feel Like Yourself Again When the Sun Goes on Vacation

Ah, winter. That time of year when the sun packs its bags, the days get shorter, and suddenly your will to socialize is hiding under the same blanket you’ve been cocooned in since November.

If you’ve ever wondered why your mood dips when the temperature drops — or whether it’s seasonal depression or just a case of the “winter blues — this post is for you.

Cozy up with a cup of something warm, and let's shed some light (pun intended) on why winter can mess with your mood — and what you can actually do about it.

Is It SAD, or Just the Winter Blues?

Seasonal Affective Disorder (SAD) is more than just feeling grumpy that it’s dark at 4:30 PM. It’s a clinically recognized form of depression that follows a seasonal pattern — usually starting in late fall and lifting in spring.

Common signs of SAD include:

• Persistent low mood or fatigue

• Cravings lots of carbs (hello, pasta nights)

• Trouble waking up or focusing

• Feeling withdrawn or disconnected

  
  

Meanwhile, the “winter blues” are like SAD’s less intense cousin — you might feel a bit sluggish, unmotivated, or low-energy, but you can still function and enjoy things (even if you have to bribe yourself with hot cocoa).

The key difference? Duration and impact. If your low mood sticks around most days for weeks on end and starts interfering with your life, it may be SAD. If you think that that might be the case, please be sure to reach out to your family doctor for further support.

The Science of Why Winter Can Feel So Crapy

Think of your brain as a solar-powered mood factory — when sunlight fades, production slows down, and suddenly your motivation is running on low battery.

Here’s what’s actually happening behind the scenes:

• Less sunlight = less serotonin. Serotonin is your inner sunshine — the chemical that keeps you calm, content, and emotionally balanced. With fewer daylight hours, your brain makes less of it, which can make life feel a little... grayscale.

• Longer nights = more melatonin. Melatonin tells your body when it’s time to sleep. In winter, when it’s dark (think those grey overcast type of days), your body ramps up production — which means more yawning, more sluggish mornings, and more temptation to hibernate (preferably under three blankets).

• Less UV = less vitamin D. Vitamin D acts like a hormone that supports serotonin and dopamine — so when sunlight disappears, your mood, immunity, and energy can all take a hit. It’s like your body’s internal “happy lamp” got unplugged.

• Lower dopamine = lower drive. Dopamine gives you that spark of motivation — the “I’ve got this” energy. Without enough light exposure and activity, dopamine dips, and suddenly, even simple tasks feel like a big challenge.

So when winter hits and you find yourself craving carbs, napping more, or losing motivation — it’s not a lack of willpower. It’s biochemistry doing its best to adapt to the darker months.

From the Inside Out: Nutrition & Supplement Support

Good news: You can literally feed your brain to a better mood. Here’s how:

The foods you can use to support your mood:

• Protein (especially from turkey, eggs, and lentils) supports dopamine and serotonin production.

• Omega-3s (salmon, sardines, flaxseed) keep brain cells flexible and happy.

• Complex carbs (like sweet potatoes and quinoa) can help increase serotonin naturally.

• Fermented foods (like kimchi and kefir) support your gut microbiome — and since 90% of serotonin is made in the gut, that’s a big deal.

Supplements that actually help:

• Vitamin D3: The non-negotiable winter must-have.

• Omega-3s: Especially EPA-dominant ones for mood support.

• Magnesium bisglycinate: To support your nervous system.

• B vitamins: Especially B6 and B12 for energy and neurotransmitter balance.

• Dopa Mucuna: A natural way to gently support dopamine if you struggle with motivation (start low, go slow and don't use it if you're already taking medication for anxiety or depression).

• Holy Basil: A plant that can naturally help to reduce stress levels while boosting your mood.

My go-to wellness bonuses for beating the winter blues:

• Infrared sauna sessions

• Red light therapy (your very own personal sunrise).

• A Rise Lamp - I use the Phillips Rise Lamp.

The Mindset Shift That Changed Everything for Me

If you've already tried the nutrition root and you haven't seen a big difference - you might need a mindset root instead.

I used to hate winter. Every year, I would prepare myself to be alone, cold, and sad lol. I would expect it to suck and guess what? It usually did.

But last year I decided to try something new. I decided to change the way I saw winter and it was mind blowing how big of a difference I felt.

I discovered this book called “Wintering” by Katherine May.

She reframed winter not as something to fight, but something to honor. A season of rest, reflection, and renewal — not punishment.

That shift allowed me to stop pushing myself to stay in “summer energy” year-round and instead align with the natural rhythm of slowing down. Once I did that, I started to feel lighter — even when it was dark outside.

In the book she talks about the traditions of several different northern countries winter practices and how they helped to support their physical and mental health throughout the cold dark days of Winter.

Not only was the book so lovely to read, but so were the practices in it. Never in a million years did I think I would say this, but this year I'm actually feeling so excited that winter has arrived!

Some of my favorite practices include:

• Doing a daily nighttime bath ritual with candles, bubbles, and epsom salts to warm up and relax

• Getting all bundled up and going out into nature to feed the birds or to take pictures of the beautiful things I see in nature

• Adding lots of warm lighting to my home (think candle light, Twinkle lights, and a mini electric fireplace

• Doing arts and crafts while listening to holiday music

• Intentionally taking the time each day to find beautiful things about winter

These activities are all so simple - but they're so much fun and they can really help to boost your mood on those dark grey days.

Connection Is the Ultimate Antidepressant

The last thing that she spoke about in the book was connection. Science agrees: social connection is medicine. Loneliness and isolation can make symptoms of depression worse, while community — even simple check-ins with friends — can boost your mood and reduce stress hormones.

So this winter, say yes to connection in whatever form feels nourishing: Small dinner parties, Voice notes with friends, Group breathwork or sound healing, Volunteering or joining a local group.

You don’t need to be “on.” Just be with peolpe this winter.

Final Takeaways

Seasonal depression and or the winter blues isn’t just “in your head.” It’s in your hormones, neurotransmitters, and even your environment. But it’s also something you can influence — through nutrition, movement, light, and your mindset.

Let this winter be less about surviving and more about softening. Less about chasing sunshine, and more about creating your own warmth from within.

I know that although it might seem super daunting right now, you hold the power to shift how you experience winter - even if it's just a little shift - trust me, it will feel like a big one.

If you have any questions at all please don't hesitate to reach out to me at nervousystemrebel@gmail.com or you can also follow me on Instagram at @nervousystemrebel .

Sending you the biggest hugs ever and so much joy it's bananas,

Your biggest cheerleader - Lau <3

The information provided in this post is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any disease or condition. Always consult with a qualified healthcare professional before making changes to your diet, lifestyle, supplements, or medication—especially if you have a medical condition, are pregnant, or are taking prescription drugs. The author, Nervous System Rebel, and Books, Plants, & Magic Inc. disclaim any liability for any adverse effects, loss, or damage resulting directly or indirectly from the use, application, or interpretation of the information presented here.