Secrets for Surviving the Winter Slump

As the excitement of the holiday season fades, you may find yourself slipping into an annual winter funk—a shift in mood influenced by colder temperatures, shorter days, and the slow crawl into January, the “Monday of months.” While it’s common to notice dips in mood, motivation, and productivity during the winter, this experience isn’t inevitable. Keep reading to discover how, with a few intentional practices built into your winter routine, it’s possible to save your mental health from the dreaded winter slump. 

Find a Resolution That Excites—Not Scares

While the New Year is often framed as a time for excitement, fresh starts, and personal growth, for many, resolutions end in frustration rather than fulfillment. In fact, only about 9% of Americans stick with their New Year’s resolutions. One reason? Goals that feel overwhelming or rooted in pressure are hard to sustain. This year, choose a resolution you’re genuinely excited to show up for by finding a goal that supports your mental health. Whether you commit to ten minutes of journaling a day or try a new screen-free hobby, a resolution centered around mental health can add structure, meaning, and engagement during a season that often feels long and draining.

Don’t Underestimate the Power of Light

It’s no secret that light plays a powerful role in mood, sleep quality, energy levels, and emotional regulation. In fact, reduced exposure to natural light is the primary biological factor linked to seasonal affective disorder (SAD), often referred to as seasonal depression. During the winter months—when daylight is limited—understanding how different types of light affect the brain becomes especially important. Research shows that natural, and even artificial, light can positively influence mood and circadian rhythms. But to truly maximize the positive impact of light, understand that when you’re exposed to light matters just as much as how much. To support your body’s natural rhythm, prioritize light exposure first thing in the morning and try to build short “sun breaks” into your school or workday. Avoid excessive light exposure from electronic devices at night, which can disrupt sleep and has been associated with reduced memory and concentration. If unplugging before bed is a challenge, you aren’t alone. However, using dark mode on your devices or wearing blue-light–filtering glasses can help minimize the impact of screen light on your circadian rhythm and support more restorative sleep.

Try Fighting the Slump With Your Fork

After weeks of holiday treats, the New Year is a great time to be more intentional about how what you eat supports your mood and energy. Nutrition plays a meaningful role in brain health—especially during winter, when our bodies produce less vitamin D due to limited sunlight. Vitamin D supports serotonin production, which helps regulate mood and can be incorporated into your diet through foods like fatty fish, eggs, yogurt, and mushrooms. Research also highlights the mood-supporting benefits of omega-3 fatty acids, which you can find in foods such as salmon, walnuts, flaxseeds, and edamame. For overall brain health, aim to eat colorful, nutrient-rich foods like berries, sweet potatoes, and even dark chocolate, along with foods high in vitamin C, vitamin B12, and folate. Small, consistent food choices can play a big role in stabilizing energy and supporting your mental health throughout the winter.

Build a Routine That Feels Supportive, Not Suffocating

When it’s cold, dark, and dreary, it’s easy to slip into cycles of “bedrotting” or endless doomscrolling. That’s why maintaining some form of routine in the winter matters more than ever. Here, the goal isn’t perfection—it’s consistency. Experiment until you find a system that works for you, whether that’s the Pomodoro Technique, a simple to-do list, time-blocking your calendar, or building in small rewards for completed tasks. Don’t forget to schedule time for rest and connection, too, since burnout can feel more intense during the winter months. If you feel like you’ve hit a low when it comes to productivity, remember that action itself can fuel motivation. Using the two-minute rule to start a task can help build momentum and make even the biggest to-dos feel more manageable.

Know When It’s More Than a Slump

One of the most important secrets to surviving the winter slump is recognizing when the “winter blues” may be something more serious. If you notice a persistent loss of interest in activities you once enjoyed, frequent feelings of sadness, hopelessness, worthlessness, or guilt, or low mood that lasts for most of the day nearly every day, these may be signs of SAD. If these symptoms feel familiar, take action by reaching out to a mental health professional; many people with SAD experience significant improvement with proper support and care.