6 tips for managing winter depression.

When the darkness and cold draw near, feeling tired and down is common. Seasonal depression, also known as winter depression, affects many during the darker months of the year. But there are effective ways to cope and bring more joy into your life. Here are six simple and practical tips to feel better this winter.

1. Embrace the winter season.

Instead of longing for summer, try to find the charm in autumn and winter. Create cozy moments by drinking hot chocolate, reading a good book, or enjoying a movie night under a warm blanket. Embracing the unique atmosphere of the season can make it more bearable—and even enjoyable.

2. Make the most of daylight.

The sun is less frequent in winter, but when it shines, get outside. A walk or a few minutes in direct sunlight can boost your mood and give your body a much-needed dose of vitamin D. Even short periods of daylight can make a difference.

3. Eat vitamin D-rich foods.

It can be hard to get enough vitamin D from sunlight during winter. Include foods like fatty fish (salmon, mackerel) and eggs in your diet. Vitamin D is important for serotonin production, which helps stabilize mood and reduce depression risk.

4. Spend time with loved ones.

Social isolation can worsen feelings of sadness. Plan time to meet family and friends. A simple chat, coffee, or activity together can bring joy and energy. Even small social moments can greatly improve your well-being.

5. Keep a regular sleep schedule.

It’s tempting to sleep more during winter, but try to stick to consistent sleep routines. Going to bed and waking up at the same time daily helps your body adjust and can reduce the fatigue often caused by winter darkness.

6. Seek support if needed.

If winter depression returns every year and affects your daily life, don’t hesitate to get help. Talking to a licensed psychologist or psychotherapist can provide strategies to manage your feelings and prevent seasonal sadness in the future.

How therapy can help with winter depression.

Feeling low during winter is common, but it doesn’t have to be a recurring obstacle in your life. Therapy is an effective tool to understand why darkness affects you deeply and to find new ways to feel better. In therapy, you can:

• Identify patterns in your feelings and thoughts during winter months
• Learn practical strategies to manage fatigue, sadness, and hopelessness
• Build self-awareness, self-compassion, and inner stability
• Work proactively to prepare for the next winter

Wondering if therapy is right for you? Take our therapy test to find out.

You don’t have to feel “really bad” to try therapy. Maybe you just feel a bit low, stuck in your thoughts, or anxious without knowing why.

Many who’ve never considered therapy before are surprised by how much it can help—with everything from stress and relationship issues to sadness and self-criticism.

Our therapy test helps you get a clearer idea if therapy could support you. By answering a few simple questions, you’ll reflect on your well-being and needs.

Take the therapy test.