\u201cLess sunlight, shorter days, and the pressure to remain upbeat during the holiday season can cause people to feel withdrawn and upset, even if they have never been diagnosed with\u00a0depression,\u201d she says.<\/p>\n
It\u2019s important to note that the winter blues, or feeling down or depressed when the days are shorter and the nights are longer, could be a sign of\u00a0seasonal affective disorder<\/a>. This is a specific type of depression that is only present during certain parts of the year, and wintertime is the most common season for it to crop up. If you are feeling exceptionally sad and\/or hopeless, it may be time to see a doctor or\u00a0mental health\u00a0professional. But for your average cases of winter blues, these tips from experts should help get you out of your funk.<\/p>\n A lack of energy often accompanies a general feeling of being down in the dumps. How can you get a little pep back in your step if you just want to cover yourself in blankets and binge Netflix?<\/p>\n People who don\u2019t feel like hibernating slugs every winter swear by these 7 energy habits:1. Exercise<\/p>\n Sedgwick says exercise is your best bet<\/a> for blasting the blues away and improving your energy stores. \u201cPhysical movement releases endorphins and has a mood-boosting effect,\u201d she says. \u201cGoing ice-skating, participating in winter sports with friends, or committing to a gym routine can provide a self-esteem boost and encourage people who are feeling sad or isolated during the winter months to become more active and motivated.\u201d<\/p>\n Other than the physiological benefits, research shows that<\/a> exercise can provide a mental break from negative thoughts and worries, acting as a form of active meditation. Beyond accomplishment, exercise is linked to an overall improvement in self-esteem.<\/p>\n RELATED: If You Usually Get Depressed During The Winter, These 5 Simple Habits Will Make You Less Sad<\/a><\/strong><\/p>\n 2. Get some sun<\/p>\n Dr. Samant Virk, neurologist<\/a> and founder\/CEO of\u00a0MediSprout, explais that more exposure to natural light can boost energy reserves. He suggests opening your shades or curtains ASAP in the morning and sitting by a window as often as you can, especially if you work at a sedentary job.<\/p>\n Sunlight exposure helps regulate the body’s internal clock and suppresses the production of melatonin, one study explained<\/a>. With less sunlight in winter, the body can produce too much melatonin, leading to increased sleepiness and low energy.<\/p>\n RELATED: 7 Tiny Habits That Will Help You Conquer Blue Monday, The Most Depressing Day Of The Year<\/a><\/strong><\/p>\n 3. Avoid unhealthy foods<\/p>\n Your favorite comfort foods are often loaded with carbs, so Virk says to go for protein-rich foods that won\u2019t cause a crash an hour later instead.<\/p>\n Cravings for starchy, sugary foods are a common symptom of seasonal affective disorder. Research shows that<\/a> while indulging these cravings offers a temporary lift, it can ultimately worsen a person’s emotional state. Choosing to avoid these foods<\/a> can break this cycle and lead to better long-term mood regulation.<\/p>\n RELATED: The Scientific Reason Your Relationship Tends To Get Rocky When It Gets Cold <\/a><\/strong><\/p>\n 4. Go for a walk<\/p>\n A quick walk can give you a couple of benefits, Virk says \u2014 an easy burst of sunshine and a quick way to get your heart rate up, both of which can improve your energy for the rest of the day.<\/p>\n You don’t need a fast-paced walk to feel the benefits. Research indicates that<\/a> even moderate exercise and short walks can improve mood and reduce stress. Walking can also improve memory, attention, and cognitive function by increasing blood flow to the brain.<\/p>\n RELATED: The Real Reason Women Feel Sadder Than Men In Winter, According To Science<\/a><\/strong><\/p>\n 5. Connect with others<\/p>\n Psychotherapist\u00a0Kelly Bos\u00a0explain that while you may be tempted to hole up indoors and stay that way for months, it\u2019s vital to remain social. \u201cLoneliness and isolation<\/a> are stressful on the body, and keeping socially engaged promotes good mental health,\u201d she explains.<\/p>\n Make plans for lunch or a quick shopping trip, and if the weather is too awful to actually venture outdoors, keep your phone handy for text convos or video chats.<\/p>\n RELATED: 14 Easy Ways To Feel A Tiny Bit Happier Each Day, According To Psychology<\/a><\/strong><\/p>\n 6. Make a plan<\/p>\n If you\u2019re having a hard month or the season has you down, make a concrete plan that you can look forward to, says Bos. Whether it\u2019s an actual vacation or a holiday dinner, planning an event has positive mental health benefits<\/a> that can keep your energy up. \u201cPositive psychology recognizes that anticipating an event can be more enjoyable than even looking back and remembering the event,\u201d she notes.<\/p>\n Research has found that<\/a> a key element in managing seasonal depression is behavioral activation. When depression sets in, people tend to withdraw from activities they once enjoyed, leading to a negative cycle of inactivity and worsening mood.<\/p>\n RELATED: 100 Fun Hobbies To Pick Up When You Need A Little Change In Life<\/a><\/strong><\/p>\n 7. Avoid alcohol<\/p>\n The holiday season often goes hand in hand with festive cocktails, but Dr. Prakash Masand, a psychiatrist<\/a> and founder of the\u00a0Centers of Psychiatric Excellence, explains that it may be better to abstain or at least stick to just one per event. \u201cTrying to self-medicate with alcohol is a bad idea because alcohol is a downer and will intensify your depression,\u201d he explains.<\/p>\n The winter blues are, well, rather blue, but with the above tips, maybe you can get some of your summertime energy back. And if it seems to be a little more serious, don\u2019t hesitate to seek help<\/a>. While you boost your energy stores, know that warmer weather is just a few months away (hopefully) and you\u2019ll be back in the warm sunshine before you know it.<\/p>\n![\"woman](\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/10\/people-dont-feel-like-hibernating-slugs-every-winter-have-these-habits-exercise.png\" "\\"people")
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