Here in New England, you can feel it coming. The mornings get darker, the sun sets before dinner, and the cold starts to settle in. For a lot of us, our mood and energy shift right along with the season.
As a therapist, I see this every year with the women I work with. As a mom and a fellow New Englander, I feel it too. I experience the winter blues myself, that heavier, lower-energy feeling that shows up as the days get shorter.
The winter blues are different from Seasonal Affective Disorder (SAD), which is a clinical form of depression with a seasonal pattern. But whether you're noticing a mild dip or something more, the strategies below can help. Here are some of my favorites, both from my work with clients and from my own life.
Notably, women are up to four times more likely than men to experience SAD. So if you're a woman, and especially a mom juggling dark mornings, early wake-ups, and everyone else's needs, this is worth paying attention to.
1. Plan ahead- we know it's coming
One of the most helpful things about the winter blues is that we can anticipate them. Every year, the season shifts. It gets dark earlier. It's dark when we wake up. The cold weather comes, and we know it's going to affect our mood.
That predictability is actually a gift. It means we don't have to wait until we're already struggling. We can make real plans and put supports in place before the season fully arrives.
The best time to start is now, before the darkest weeks hit. Ask yourself:
What tends to slip for me in the winter?
What helps me feel more like myself?
What supports can I put in place now, while I still have the energy to set them up?
2. Remind yourself: this is a season
Cognitive Behavioral Therapy (CBT) helps us notice and reframe our thoughts. In the winter, our minds can slip into overgeneralization- "It's going to be like this forever." "I'm always going to feel this way."
When you catch those thoughts, try gently reframing them:
"This is seasonal. It's going to pass."
"Spring is coming."
"It's not forever- it's temporary, and I can boost my supports right now."
I love looking for signs of spring, like the first buds starting to bloom. There's real hope there.
So much of motherhood is a season, too. The sleepless nights, the toddler phases, the hard stretches- they pass. We can hold winter the same way.
3. Get morning sunlight and fresh air
Morning light is one of the most powerful ways to support your mood and energy. Even on a cloudy day, natural light outside is far brighter than the light inside our homes.
A few ways to get it:
Barefoot grounding. This is one of my favorites- walking outside barefoot and feeling the earth under my feet. On milder days, even a few minutes counts.
A morning walk. This is something I'm personally committing to this season- a walk every day to get that sunlight and fresh air.
Coffee by the window or on the porch. Small moments add up.
4. Keep a consistent wake-up time
The other morning, my son came into my room and said, "Mom, I'm up!" My room was so dark that I told him it was the middle of the night and he needed to go back to bed. Then I looked at the clock- it was actually 6 a.m.
We've all fallen into this trap, myself included. Lately, we've been sleeping a little later in the mornings, just because it looks so dark outside. Our bodies take that darkness as a cue to keep resting.
But keeping a consistent wake-up time, even when it's dark, is one of the most important things we can do for our circadian rhythm. That steady anchor helps regulate our energy, mood, and sleep. Try to wake up at about the same time every day, weekends included, and pair it with light right away- open the blinds, turn on the lights, or step outside.
5. Try bright light therapy
Bright light therapy is one of the most well-researched strategies for the winter blues and SAD. It involves sitting near a 10,000 lux light box for 20 to 30 minutes a day, ideally in the morning within an hour of waking.
You don't have to stare into it- just have it nearby while you have your coffee, read, or answer emails. You can find the light box I recommend in my Amazon shop here.
A quick note: if you have bipolar disorder, an eye condition, or take medications that increase light sensitivity, check with your provider before starting.
Affiliate disclosure: As an Amazon Associate, I earn from qualifying purchases.
6. My personal favorite: red light + PEMF
This one is personal. I've committed to using red light therapy together with my PEMF (pulsed electromagnetic field) mat for 20 minutes every day, and I'm noticing it's such a game changer for me.
My yoga teacher recently came over to try it, and she described it as "a beautiful sandwich of healing energy." I couldn't have said it better.
The research on red light and PEMF for mood is still emerging, so I think of this as a complement to the strategies above rather than a replacement. For me, it's become a daily ritual of rest and restoration that I genuinely look forward to.
7. Move in ways you enjoy
Regular movement is one of the best things we can do for our mood, especially in the winter. My daily walks are doing double duty for me- sunlight and movement at the same time.
The key is choosing movement you enjoy, not something you dread. That might be a walk, a yoga class, a dance party in the kitchen with your kids, or a gentle stretch before bed. If it feels like a punishment, it won't last.
8. Lean into hygge
Hygge (pronounced "hoo-guh") is a Danish concept that's all about leaning into coziness and comfort. Instead of fighting the season, we can make it something to savor.
A few ideas:
Soft blankets, warm socks, and candlelight in the evenings
A favorite tea or a warm, nourishing meal
A good book, a puzzle, or a family movie night
Slowing down and giving yourself permission to rest
Winter can be an invitation to turn inward and slow down, rather than something we just have to get through.
9. Plan for connection
When it gets cold, it's easy to isolate. Our cozy couch calls our name and we bundle up and stay in. But connection is one of our most protective supports.
The trick is to plan it ahead of time, rather than waiting until you feel like going out. Put a monthly dinner with friends on the calendar. Set up a standing walk with a neighbor. Schedule a playdate that gets you and your little ones out of the house. Even small, positive moments with the people around you can make a real difference.
When it's more than the winter blues
If what you’re feeling is more than the winter blues- it’s lasting more than a couple of weeks, getting in the way of your daily life, or leaving you feeling hopeless- you don’t have to navigate it alone. Support can look different depending on where you are right now.
If you’re having thoughts of harming yourself or feel unsafe, please reach out for help right away. Call or text 988 to reach the Suicide & Crisis Lifeline, or go to your nearest Emergency Department.
If you’re struggling and want support to feel more like yourself again, I’d love to help. You can schedule a free 15-minute consultation to talk through what you’re experiencing and whether working together feels like a good fit.
Wishing you a cozy, supported, and regulated season.
