Skip the Winter Dip
Many people experience a noticeable dip in mood and energy during the colder months; a pattern often called the “winter blues.” In more serious cases, this is recognized as Seasonal Affective Disorder (SAD). With less sunlight, colder weather, and shorter days, it is common to feel more tired, low, and less interested in social connections or daily activities.
Having more energy to carry you through the darker, gloomier days is a goal worth pursuing. It can transform the way you experience the colder months, making them feel lighter and more manageable instead of draining. The solution is not managing your time better or squeezing more into your day, but rather managing your energy more wisely and intentionally. This article will explore science-backed strategies to help you navigate seasonal shifts, so that you can feel more energetic and resilient throughout the darker months.
When winter rolls in, many of us feel sluggish or down, and there are good reasons why. As daylight reduces, we tend to spend more time indoors, get less sun on our skin, move less, and see fewer people. These changes reduce vitamin D production, lower physical activity, and cut our social energy, all of which can drag down our mood and vitality.
How to Recognize?
You might notice the winter blues through symptoms like:
Fatigue
A changed sleep pattern
Poor mood, feeling down
Low energy
Loss of appetite or overeating
Reduced desire for social interaction
Much of this is interconnected. If your sleep changes, you will feel tired during the day. When energy is low, it is harder to stay positive. With a bad mood, we often lose the motivation to cook well or socialize. After such a day, sleep is also more restless. So how do you break out of it?
1. Feed Your Mind's Needs
Just like your body needs food and water, your mind has core needs to function well. Psychological research identified three basic psychological needs that fuel our mental energy:
Autonomy – having control over how you spend your time
Connection – feeling close to others and feeling supported
Competence – doing things you're good at and seeing progress
When these needs are met, people are more likely to:
Be engaged and motivated
Take initiative
Learn and grow
Feel satisfied and resilient
When these needs are ignored, it leads to:
Burnout
Withdrawal
Reduced performance
Higher stress
This also helps explain the so-called “weekend effect.” Many people feel more energetic on the weekend, not because they sleep more, but because they are better able to meet these core needs. You choose what to do, when to do it, and who to spend time with. That sense of freedom and connection makes a real difference.
2. Take A Brisk Walk
If you tend to hit an energy crash around 4p.m., this is a widespread phenomenon. That is usually when many people reach for a sugary snack or a cup of coffee. Our energy naturally dips in the mid-afternoon, and food gives us a fast but temporary boost. Eating, especially fatty or sweet foods, often works like self-medication. It helps regulate our mood, keeps us going, and lifts us out of an afternoon lull. But while that snack might feel good at the moment, it does not last long.
In one study, participants were asked to either eat a sugary snack or take a ten-minute brisk walk, as if they were late for an appointment. The results were clear: those who walked felt more energized and less tense, and that effect lasted up to two hours. In contrast, the snack group felt a brief lift, followed by more tension and fatigue just an hour later.
So, the next time you feel sluggish, try walking instead of snacking. Even if it's the last thing you feel like doing, it can restore your energy, elevate your mood, and help curb cravings too.
3. Live Like a Sprinter (Not a Marathon Runner)
Instead of approaching each day as a marathon, try thinking like a sprinter. Marathon-style living often means being stretched too thin, physically and emotionally. In contrast, sprinters work in short bursts of focused effort, followed by real recovery. They push hard, but only for a while, knowing a break is coming soon.
This same approach can be applied to everyday life. Structuring the day into focused sprints followed by intentional rest helps energy last longer and improve performance. Simple routines can support this rhythm:
Start the day with a slow, mindful breakfast.
Get outside during the day, even briefly. (Take that brisk walk!)
Take short breaks during focused time: listen to music, stretch, and/or breathe deeply.
The key to making these practices stick is to turn them into rituals. When a habit becomes automatic, like brushing your teeth, it is more likely to stay consistent, even on the busiest days.
Pro Tip: Work, school, studies, family, friends, appointments, household chores, meetings … Even a busy person sometimes needs rest. Dare to say no once in a while and try doing nothing for a few minutes a day. Read a book or magazine, sleep in on the weekend, go to bed early, try meditating, or take a yoga class. Relaxation reduces stress and boosts your energy.
4. Dietary Supplements
Sometimes, despite our best efforts, our bodies may need a little extra support. This is where certain supplements can be helpful. While they are not a cure-all, vitamins can support you by filling nutritional gaps and improve your well-being. For some, this added support can make a noticeable difference in how they feel during the winter season.
Vitamin D
Vitamin D is crucial for maintaining a healthy immune system and supporting bone health, but it also plays a significant role in mental well-being. Often called the “sunshine vitamin,” vitamin D is produced in the skin in response to sunlight. Low levels (especially during the darker months) have been associated with tiredness, low mood, and decreased cognitive function. Supplementation can help maintain optimal levels, contributing to overall mood and energy.
Iron
Iron is an essential mineral that plays a critical role in energy production and immune function. An iron deficiency can lead to fatigue and low mood. Iron supports the conversion of food into energy, helping to maintain healthy energy levels and combat weariness.
Magnesium
Magnesium, particularly magnesium bisglycinate, supports nerve transmission and brain function. It plays a role in regulating the nervous system and may contribute to mood balance. Emerging research suggests magnesium may help ease symptoms of low mood and stress.
Fish Oil (Omega-3)
Rich in omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), fish oil is known for its positive impact on mental health. These essential fats are vital for brain health and have been linked to improved mood. Supplementing with fish oil may be especially beneficial during the winter months.
Note: Supplementation is not a cure, but a support when dietary intake or lifestyle is insufficient. Always consult a healthcare provider before beginning supplementation.
Final Thoughts
Energy is not just about sleep or exercise. It is also about rhythm—knowing when to push and when to pause. By paying attention to how you feel and move through the day, and supporting your mind as well as your body, you can find more balance and energy.
Remember, you are definitely not alone if you are feeling a bit off during the winter months. It is entirely normal, just a natural response to colder temperatures and shorter, darker days. The good news? By being aware of this, you can make winter feel much more manageable and enjoyable. You do not need a complete lifestyle overhaul. With just a few simple changes, you can brighten up those gloomy days. So, wrap up warmly, step outside, and do not forget to treat yourself to a cozy cup of hot tea.
If you start noticing patterns, such as persistent low mood, lack of energy, changes in sleep or appetite, withdrawing from social activities, especially during the darker months, it may be more than just a winter dip. Learning more about Seasonal Affective Disorder (SAD) and strategies for managing it can help.
Reaching out for professional support can make a meaningful difference. If you want to explore what you are experiencing or discuss strategies to better manage these patterns, contact reini@emeraldmentalhealth.com or visit www.emeraldmentalhealth.com.
ResourcesDeci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry, 11(4), 227–268. https://doi.org/10.1207/S15327965PLI1104_01
Hansen, A. L., Ambroziak, G., Thornton, D., Mundt, J. C., Kahn, R. E., Dahl, L., Waage, L., Kattenbraker, D., Araujo, P., Murison, R., Rypdal, K., & Grung, B. (2020). Vitamin D supplementation during winter: Effects on stress resilience in a randomized control trial. Nutrients, 12(11), 3258. https://doi.org/10.3390/nu12113258
Kiecolt‑Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega‑3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725–1734. https://doi.org/10.1016/j.bbi.2011.07.229
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