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Caring for your mind during the winter blues

Researched and Written by Headspace Editorial Team | Published 12/05/2025

Winter brings shorter days, colder weather, and for some people, holiday burnout and feelings of sadness, loneliness, or a lack of energy. The winter blues aren’t actually that uncommon, and you don’t have to spend the months feeling down. Practicing mindfulness and self-care are excellent ways to find balance and emotional well-being when the season gets you down.

If you struggle with anxiety or low mood during the colder months of the year, below are effective tools to combat the winter blues. Headspace’s meditation, self-care, and healthy routines can help you build mental resilience during the winter and throughout the rest of the year — helping you find joy once again, even in darker days.

Why winter can affect your mood

A lot of people noticed that their energy fades or motivation decreases when the temperature drops. According to research, an estimated 5% of adults live with a condition known as seasonal depression, also known as seasonal affective disorder (SAD). For most people, this form of depression occurs in winter (although it’s possible to have it in the warmer summer months, too). A milder form of SAD is known as the winter blues.

Several factors contribute to why you might develop the winter blues:

• Reduced sunlight exposure: Shorter days mean less natural light, which means lower levels of serotonin (the neurotransmitter that helps regulate mood). This can also disrupt your circadian rhythm—the body’s internal clock—impacting sleep and mood and causing fatigue.

• Colder, indoor lifestyle: When it’s too cold to spend time outdoors, you miss out on vitamin D, fresh air, and movement that keeps your mood uplifted.

• Holiday stress: The holidays can be a joyful time, but they can also be stressful. Financial worries, difficult or strained family dynamics, hectic schedules, and over-commitments can cause emotional instability and anxiety, or what some people refer to as the holiday blues.

• Social isolation: When it’s cold enough that icy roads and shorter daylight hours impact travel and social commitments, you might feel lonely or depressed more often.

Headspace insight: The depression you feel in the winter comes from physiological and psychological factors, not a personal weakness. Understanding what causes your winter blues can be empowering. It allows you to take proactive steps before things become even more difficult. 

Five simple daily practices to ease winter blues

While you can’t control the weather, you can control how you respond to it. The following five mindful habits will help you achieve emotional balance, even on the coldest days.

1. Start your day with mindful meditation 

Studies show that mindfulness improves mood regulation and reduces anxiety. Doing a morning meditation sets the tone for your day and can offer a sense of calm and clarity. You don’t have to spend an exorbitant amount of time meditating to see the benefits, either. Even brief mindful breathing sessions can reduce stress, according to some research.  

Headspace insight: Try breathing exercises or body scans to focus attention and ease tension.

2. Prioritize movement and fresh air

Even if it’s chilly out, moving your body and getting fresh air can make a noticeable difference in how you feel. Exercise releases endorphins, which are natural mood boosters. Short walks can improve your overall well-being and reduce depressive symptoms. If it’s just too cold to get outside, try yoga or stretching for an indoor workout that helps break unhelpful emotional patterns.

Headspace insight: Headspace’s Move with Mindfulness session focuses on movement and mindfulness, promoting peaceful presence while strengthening your body.

3. Practice mindful self-care

Winter is a reminder that a slower pace is important. Embrace this by focusing on self-care throughout the season. Make time to take a warm bath, read by candlelight, journal your feelings, or use other self-care practices that help restore emotional well-being. These moments of rest and reflection can be powerful tools for coping with depression and regaining balance.

4. Connect with supportive people

Human connection is crucial if you struggle with isolation during the winter months. Studies suggest that social support is an effective way to fight depression. Whether you send a text, pick up the phone, or share a meal with a loved one, make the effort to connect with people you care about. It can do more than lift your mood when you have the winter blues. It also reminds you that you’re not alone, and support systems can complement therapy for depression. 

Headspace insight: Combine connection with mindfulness. Ask a friend or family member to join you for a guided meditation or deep-breathing exercise. Sharing mindful moments can foster a deeper connection and sense of compassion.

5. Create a gratitude or positivity ritual

The power of positivity and gratitude is proven to reduce depressive symptoms and anxiety by enhancing emotional resilience and well-being. By taking the time to appreciate the positive things happening in the world, you can actually shift what your brain focuses on. It’s easy to do, too. Start and end each day by listing three things you’re grateful for.  

Maintaining emotional wellness through the winter

If you feel low or tired in winter, you’re not alone. But you don’t have to let it take over your season. It’s possible to manage the winter blues by practicing mindfulness, engaging in self-care, and adopting other healthy habits that center you and lift your mood.

Mindfulness is a lifelong skill that helps you through the darkest days. With Headspace, you’ll find mindful practices, guided meditations, daily exercises, and support to build lasting emotional well-being. Prioritizing mental wellness does more than just beat back the winter blues. It helps you find calm and peace in every aspect of your life.

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