How to Stay Happy in Winter – Everyday Health

Wondering how you’re going to keep your spirits up when you’re facing bitter temperatures and early sunsets? Staying happy and healthy during the cold-weather winter months can be as simple as making small changes to routine to keep yourself physically and mentally well.
If your usual anxiety-busting rituals aren’t cutting it, it could be time to get creative about keeping your energy and mood up, says Travis Westbrook, PhD, a clinical psychologist and assistant clinical professor at the Ohio State University Wexner Medical Center in Columbus. 

For inspiration for how to ramp up your self-care routine this time of year, here are 11 tips from mental health experts.
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“Every hour looks like the next hour; every day looks like the next day,” says Paul S. Pottinger, MD, professor and director of the Infectious Diseases and Tropical Medicine Clinic at University of Washington Medical Center in Montlake. But adding activities like the ones above can make the long winter days more bearable. “If people can somehow build in a rhythm and routine in their day that is somewhat predictable, not too complicated, and leaves room for flexibility, that could help reduce stress and make the workday feel more manageable,” Dr. Pottinger says.
There's no need to move your workout indoors (unless you want to). “I love the idea of taking yoga [or other exercise routines] outside as long as you’re dressed in warm clothes that allow for movement and you take plenty of time to warm up,” says Shala Worsley, an E-RYT 500-certified yoga instructor (the highest level of certification from the Yoga Alliance, a nonprofit yoga education provider) at the Asheville Yoga Center in North Carolina.
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Although shorter days can make it tempting to sleep in, staying consistent with your usual bed and wake-up times will help keep energy levels up, mood lifted, and sleep more sound, says Dr. Westbrook. “Don’t beat yourself up if you’re not perfect — but do your best to get a good amount of sleep every night,” he adds.

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“Natural daylight raises your serotonin levels, which is one of your body’s feel-good chemicals,” explains Holly Schiff, PsyD a Connecticut-based clinical psychologist for South County Psychiatry.
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“Play time or adult recess can help mental health during the winter because doing things that bring an individual joy or pleasure have a relaxing effect that counteracts stress and improves mental health,” Schiff says. “Play releases endorphins, improves brain functionality, and helps keep adults feeling young and energetic.”
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Good options for wintertime play or recess include indoor activities such as dancing, painting, puzzles, or listening to music, says Schiff. If the weather permits, try a group activity you enjoyed as a child, such as dodgeball, an outdoor board game, or tag.
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Because there are risks associated with taking too much of any supplement, it’s always a good idea to talk with your healthcare provider before trying something new.
Taking care of your mental health can support your physical health, and vice-versa. So, take steps to stay healthy and well this winter, like getting your flu shot and recommended COVID-19 vaccines or boosters. Talk to your healthcare provider about which vaccines are right for you. 
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Holiday plans, travel disruptions, and the fear of catching any of the multiple viruses in circulation can be either a minor or major source of stress. Reach out for help and support in managing your emotions when you need it, whether via a friend, family member, or medical professional, Westbrook recommends. “You don’t have to struggle with these issues alone,” he says. 

And, if you find that possible symptoms of SAD interfere with your daily routine, Schiff recommends talking with a professional about mental health therapy , medications, or supplements. “Psychotherapy can provide individuals with a new perspective on their situation, which enables them to regain control, reduce physiological and psychological symptoms and adopt effective strategies that will help them deal with stressful situations with more ease and confidence,” she says. Among some of the techniques she finds helpful for her clients include cognitive behavioral therapy (CBT), a form of talk therapy that involves identifying unhelpful thoughts and behaviors and learning ways to change them.

With additional reporting by Kristeen Cherney.
Becky Upham has been professionally involved in health and wellness for almost 20 years. She's been a race director, a recruiter for Team in Training for the Leukemia & Lymphoma Society, a salesperson for a major pharmaceutical company, a blogger for Moogfest, a communications manager for Mission Health, a fitness instructor, and a health coach.
She majored in English at the University of North Carolina and has a master's in English writing from Hollins University.
Upham enjoys teaching cycling classes, running, reading fiction, and making playlists.
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