Boost your mood to beat the winter blues
The darker months can take a toll on our mood and energy. But small changes can make a big difference. Learn simple ways to boost your spirits and bring joy to the people around you.
Winter can be a tough season for our hearts and minds. Shorter days and colder weather can keep us stuck inside more than usual. That can mean less sunlight, less activity and less socializing — all things that are linked with happiness.
The holidays may bring a lot of joy. But they can also bring stress, busy schedules and memories of loved ones we miss. No wonder so many of us feel a little more down, anxious or lonely this time of year.
The good news? Small daily choices can boost your mood and help you feel more connected to others. Here are five ways to find more joy this winter.
1. Reach out and stay close
Pick up the phone, send a text or start a video chat with a friend or loved one. A quick “thinking of you” can mean a lot. If you can, set up a weekly check-in with someone who makes you smile. You can meet up for coffee or chat on the phone. Scheduling regular check-ins can make it feel less awkward to reach out.
2. Embrace the holiday cheer
The holidays invite ways for you to create joy. Hang twinkle lights, listen to festive music or make a batch of your favorite holiday cookies. Get involved in local activities, too. Visit a winter market, attend a tree lighting or join a cookie swap. Even small touches of cheer can warm your spirit.
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3. Give back
Volunteering can help you feel connected and needed. Lots of organizations look for extra help during the holidays. Find a cause you care about and look for ways to help. Stay involved year-round if you can.
4. Take time for yourself
Feeling stressed by holiday chaos? Don’t forget to make time for things that relax and refresh you. Read a good book, do some gentle stretching or enjoy a quiet moment with a cup of tea. It’s not selfish — it’s self-care.
5. Keep moving (even indoors)
Movement boosts your mood. Too cold to get active outside? Take a brisk walk in a mall while you shop. Try a free online workout video at home. Or take a little family dance break in the living room. A few minutes here and there really do add up.
Get help in a crisis. The 988 Suicide & Crisis Lifeline provides private, no-cost counseling and emotional support 24 hours a day, 7 days a week. Call or text 988 or chat at 988lifeline.org for help.
How to spot signs of loneliness
The holidays are a time for togetherness. But for some, it can be a lonely time. This may be true for those who are far from family, coping with loss or feeling left out.
You can make a difference just by noticing those who need connection and reaching out. Here are some signs of loneliness to watch for in others:
- Changes in habits, like eating or sleeping more or less than usual. Or not engaging with their usual hobbies.
- Saying “no” to things they once enjoyed or avoiding social gatherings or family time.
- Drinking or using other substances more.
- Seeming more irritable, sad or withdrawn. They may be quieter than usual or have mood swings.
- Having more headaches, stomachaches or other aches and pains. Stress can take a toll on physical health.
Watch out for these signs in friends, family, neighbors and other loved ones. Sometimes the smallest act — an invite, a check-in or just sitting together — can help someone feel less alone.
