Beat the Winter Blues: 11 Ways to Boost Your Mood When Daylight Disappears

7. Practice mindful breathing and meditation

Short mindfulness practices can calm the stress response and restore perspective when winter feels heavy. Begin with very brief sessions: three to five minutes of mindful breathing once or twice a day. Sit comfortably, focus on the breath, and notice thoughts as they pass without judgment. Guided meditations or simple body scans are helpful entry points, and many apps offer short, free exercises tailored for beginners and busy schedules. Mindful movement—gentle yoga, tai chi, or slow stretching—combines breath and motion for extra benefit. These practices are not about forcing cheerfulness; they create small pockets of calm that reduce reactivity and build emotional resilience over time. If sitting still feels impossible, try mindful walking—notice sensations in your feet and surroundings during a slow outdoor loop. Consistency matters more than length; regular short practices are often more effective than occasional long sessions.

8. Consider vitamin D after checking levels

Limited sunlight in winter can lower vitamin D levels for some people, and low levels may relate to fatigue and low mood for certain individuals. Rather than guessing, ask your clinician about a blood test to check vitamin D status. If levels are low, your provider can recommend an appropriate supplement dose and discuss timing and safety, especially if you take other medications. Over-the-counter supplements are widely available, but dosing needs differ by person, so a medical check avoids unnecessary or excessive intake. While vitamin D can be part of a broader mood-support plan, it typically works best in combination with other lifestyle steps—light exposure, exercise, sleep, and social contact—rather than as a sole strategy. Always share supplement plans with your health team to ensure they fit your overall care.