The Ultimate Winter Wellness Plan: 10 Ways to Tackle Seasonal Depression

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 Winter rolls in and it’s like all of a sudden, your innate nature to hibernate kicks in. Everything starts to feel a little more… blah. The sun is down when you wake up and it sets again before you’ve even had a chance to enjoy the day. It’s cold, it’s dark and incredibly long if you’re struggling with Seasonal Affective Disorder. And over 10 million people in the US and Canada experience this type of seasonal depression too, so it’s important to know that you aren’t alone. ¹. You don’t have to wait until spring to feel better either! With a few fun, science-backed strategies (and maybe a little sparkle from our self-care goodies like fidget rings), you can keep the winter blues at bay to the curb and maybe even start to enjoy the season a little bit.

What is Seasonal Depression?

While I know you’re eager to get to the remedies for seasonal affective disorder, it’s important to first understand what’s causing your winter blues. Seasonal depression, also known as seasonal affective disorder (SAD) or depression with seasonal pattern, is a type of depression that follows a recurring seasonal cycle, typically showing up in late fall and winter when sunlight is limited. It commonly occurs due to the lack of sunlight we get during these dark, colder months. Overtime, it starts to mess with the body’s internal clock (circadian rhythm) and important mood-regulating chemicals like serotonin and melatonin, leaving you feeling more tired, sluggish, or just generally down- alas, the winter blues.

Seasonal depression can sneak up in different ways though. Here are some common signs to look for:

• Feeling unusually down or unmotivated – Like the spark you usually have is suddenly dimmed.
• Losing interest in things you normally love – Whether it’s hobbies, socializing, or even binge-watching your favorite shows.
• Constant exhaustion, no matter how much you sleep – Waking up still tired or wanting to nap all day.
• Struggling to concentrate – Finding it hard to focus, stay productive, or even make simple decisions.
• Craving carbs and sweets – And maybe noticing some winter weight gain along the way.
• Feeling more irritable or anxious than usual – Small things might feel extra overwhelming.
• Withdrawing from friends and family – Even if you don’t want to, you might find yourself canceling plans or staying in more often.

The most important thing to remember is: you are not alone, and this isn’t forever. Seasonal depression is very-much-so real, but so are the many different ways to fight back and feel better. From seasonal affective light therapy to self-care routines, fidget rings for anxiety, and even mental health gifts to lift your spirits, there are all kinds of small but powerful steps you can take to get through the winter months.

10 Ways to Ease Seasonal Affective Disorder Naturally

No gate-keeping here! There are plenty of natural remedies that can help improve your mood, boost your energy, and make winter feel a little brighter. From SAD lamps and spinner rings to small lifestyle adjustments like movement, diet, and mindfulness, these simple yet effective strategies can make a real difference. Pick the ones that feel best for you and start incorporating them into your day-to-day routine.

1. Sit With a SAD Lamp

Sit with a what? Yes, you read that right. I want you to sit with a light but not just any light. One of the biggest reasons seasonal depression happens is less sunlight. A SAD light (or what is also called a seasonal affective disorder light or seasonal depression lamp) mimics natural sunlight to help restore balance to your body’s rhythms.

Using a seasonal depression light is easy too!

• Use it first thing in the morning for 20-30 minutes.
• Keep it about 16-24 inches from your face, but don’t stare directly at it.

Yes, that’s all you have to do. It’s incredible. Turn the SAD light on as you’re preparing for the day, or when you’re having breakfast, and enjoy the boost of artificial sunlight. Just be sure to choose a light with at least 10,000 lux for the best results.

2. Move Your Body, Even Just a Little

When you’re feeling blah from the winter blues, working out is often the last thing you want to do. However, it’s absolutely crucial that you get your body moving and your mind stimulated. Exercise offers an abundance of benefits for your mental health, as it releases endorphins (your brain’s feel-good chemicals) and helps fight off seasonal depression, regular depression and anxiety.

It doesn’t have to feel like a chore either – and I highly recommend asking doing anything that does. Exercise should be fun! Moving your body is a privilege – and one we often take for granted. Take some time to try out different exercises and activities, so you can start investing in something that you like and that works for you – extra emphasis on the YOU.

Here are some fun, low-effort ways (and exclusive discounts from yours truly) to get started:

• Dance around the house while listening to your favourite songs.
• Go for a short walk – even 10 minutes outside can help.
• Try a home yoga program for 50% off here.
• Start stretching more to gently wake up your body. throughout the day.
• Turn Household Chores Into a Mini Workout – try adding some squats or lunges while you clean.
• Take the Stairs – Skip the elevator or escalator when you can.
• Walk While You Talk – If you’re on a phone call, pace around the room or take a short walk instead of sitting.
• Use Commercial Breaks Wisely – Do some gentle stretching, march in place, or try a few jumping jacks while watching TV.
• Stretch in Bed Before Getting Up – Start your day with a few simple stretches while still under the covers to wake up your body.
• Try a Standing Desk or Balance Board – If you work from home, alternating between sitting and standing can help keep you moving.
• Park Farther Away – Whether at the grocery store or work, parking a little farther forces you to walk a few extra steps.
• Use a Fidget Ring or Worry Stone – While not a full workout, using a fidget ring or worry stone can keep your hands engaged and reduce stress, making it easier to feel motivated to move.
• Set a Movement Reminder – Every hour, stand up, stretch, or do a few quick steps in place to break up long periods of sitting.

3. Eat More Mood-Boosting Meals

When the days get darker, the body produces more melatonin (the sleep hormone) and less serotonin (the mood-boosting hormone), which can lead to all those blah symptoms we talked about earlier. The good news is that the right foods can counteract these imbalances.

• Fatty Fish (Salmon, Tuna, Sardines, Mackerel)
• Dark Leafy Greens (Spinach, Kale, Swiss Chard, Collard Greens)
• Eggs
• Nuts & Seeds (Walnuts, Chia Seeds, Flaxseeds, Pumpkin Seeds)
• Whole Grains (Oats, Brown Rice, Quinoa, Whole-Wheat Bread & Pasta)
• Berries (Blueberries, Strawberries, Blackberries, Raspberries)
• Bananas
• Dark Chocolate (70% Cocoa or Higher)
• Yogurt & Fermented Foods (Kefir, Kimchi, Sauerkraut, Miso, Tempeh)
• Mushrooms
• Sweet Potatoes
• Citrus Fruits (Oranges, Lemons, Grapefruits, Limes)
• Green Tea

 

4. Take Supplements to Support Mood and Energy

During the colder months, shorter days and reduced sunlight can lead to nutrient deficiencies that contribute to seasonal depression. While a balanced diet is the best way to get essential vitamins and minerals, supplements can help fill the gaps and support overall mental well-being.

• Less sunlight = lower vitamin D levels, which can affect mood and energy.
• Colder months mean fewer fresh fruits and veggies, leading to potential vitamin deficiencies.
• Stress and fatigue deplete key nutrients, making supplementation beneficial.

Taking the right supplements can help boost serotonin, support brain health, and regulate energy levels, making winter feel more manageable.

• Vitamin D – Boosts mood and energy.
• Omega-3 Fatty Acids – Supports brain health and serotonin function.
• Magnesium – Reduces anxiety and improves sleep.
• B Vitamins (B6, B12, Folate) – Enhances brain function and fights fatigue.
• Probiotics – Supports gut health and emotional balance.
• Zinc – Helps with mood stability and immune function.
• Iron (if deficient) – Prevents fatigue and low energy.

 5. Use a Fidget Rings to Release Nervous Energy

A fidget ring (also called a spinner ring or worry ring) is a stylish, discreet ring designed with a spinning or movable part that you can twist, roll, or flick. It acts as a calming tool for those who experience anxiety, stress, or difficulty focusing. Here are some ways using a fidget ring can help with combating seasonal depression:

• Provides a Grounding Sensation – The repetitive motion of spinning the ring helps keep your hands busy and provides a sense of stability, reducing feelings of unease.
• Reduces Anxiety and Restlessness – Seasonal depression can make it hard to concentrate. A fidget ring gives you an outlet for excess energy and nervous tension.
• Encourages Mindfulness – Twisting or rolling a worry ring can serve as a gentle reminder to pause, breathe, and stay present, helping ease negative thoughts.
• Helps with Focus and Productivity – Fidgeting can improve concentration, making it easier to stay engaged during tasks or conversations – and not distracted by anxiety.
• A Stylish, Discreet Anxiety-Relief Tool – Unlike larger fidget toys, a fidget ring for women, men or kids can be used discreetly everyday, offering an understated yet effective way to manage stress.

6. Engage in Some Winter Fun

When seasonal depression sets in, it’s easy to fall into a routine of staying indoors, avoiding social activities, and feeling stuck with absolutely zero energy to break free. But embracing the season, rather than just struggling through it, can actually help boost your mood. Engaging in fun, lighthearted winter activities can provide excitement, movement, and a much-needed change of pace.

Outdoor activities help you soak in natural light, which boosts vitamin D and serotonin levels. The physical activity part of it also releases endorphins, the body’s natural mood boosters, instantly making you feel better. Plus, adding in some new activities to do breaks up your routine, adding some spark into your day. Do it with friends and you can reduce feelings of isolation too.

Here are some fun winter activities to do to ease seasonal depression:

• Stargazing on a Clear Winter Night
• Winter Walks
• Ice Skating
• Snowshoeing or Hiking Trails
• Sledding or Tubing
• Skiing or Snowboarding
• Bonfire & S’mores Night
• Build a Snowman or Have a Snowball Fight
• Winter Photography Walk

7. Sharpen Up on Your Self Care Activities

Winter is the perfect time to slow down and take care of yourself. And no, self-care doesn’t have to mean bubble baths and candles (although those are great too!). Here are some simple self care activities to keep you warm all winter long:

• Wrap yourself in a cozy blanket and watch your favourite movie.
• Try aromatherapy—lavender, eucalyptus, or citrus oils can be uplifting.
• Put together a self-care basket with little comforts like herbal teas, a journal, and a warm pair of socks.
• Start the Day Right – Use a seasonal depression lamp, stretch, and sip warm tea.
• Indulge in Comforting Drinks – Try hot chocolate, chai, or herbal teas for week.
• Use Aromatherapy – Diffuse essential oils for anxiety, like lavender, citrus, or peppermint essential oils.
• Take Warm Baths – Add Epsom salts, essential oils, or bath bombs.
• Wrap Up in Cozy Layers – Wear fluffy socks, soft sweaters, and heated blankets, or weighted blankets.
• Keep a Gratitude Journal – Write 3 things you’re grateful for daily.
• Limit Screen Time Before Bed – Swap social media for a book or guided meditation.
• Create a Relaxing Evening Routine – Dim the lights, light candles, and play soft music.
• Engage in a Creative Hobby – Try knitting, painting, puzzles, or baking.
• Use a Fidget Ring or Worry Stone – Spinner rings help reduce anxiety and stress.
• DIY Spa Day – Apply a face mask, hand massage, or do a home manicure.
• Brighten Your Space – Add string lights, candles, or sun lamp.
• Cook or Bake Comforting Foods – Make soups, stews, or seasonal treats.
• Plan Something to Look Forward To – A coffee date, a yoga retreat, a weekend trip, or relaxing day off.
• Prioritize Rest – Take naps when needed and listen to your body.

8. Stay Social

Being social may not be our strong suit; we do have anxiety after all. However, connection is absolutely imperative for maintaining a strong, healthy mind. It also doesn’t help that the cold winter months make it really easy (and enticing) to withdraw from friends and family and stay inside.

But staying connected is one of the best ways to fight seasonal depression. Here are some easy ways to stay social during the winter:

• Plan low-key hangouts – A coffee date, a movie night, or a cozy game night can be relaxing and uplifting.
• Check in with friends – Send a quick text, voice message, or funny mental health meme (which our socials are all about!) to let them know you’re thinking of them.
• Join an online group – Connect with people experiencing seasonal depression through online forums or social media groups.
• Schedule virtual chats – A video call with a friend or family member can make you feel more connected without leaving home.
• Find a winter hobby buddy – Join a yoga class, book club, or craft workshop to stay engaged and meet new people.
• Say yes to small invitations – Even if you don’t feel like going out, spending even an hour with friends can help lift your spirits.
• Join a fitness or walking group – Exercising with others provides both social interaction and mood-boosting movement.
• Attend local events – Check out holiday markets, concerts, or community gatherings to feel more connected.
• Play multiplayer online games – If you love gaming, join an online game with friends to stay social in a fun way.

Even small moments of connection can make a big difference.

9. Use Crystals for Healing and Emotional Balance

If you’re drawn to spiritual practices, crystals for healing can be a meaningful addition to your self-care routine during the winter months. Many people believe that healing stones help balance energy, ease emotional distress, and provide a sense of calm, something especially helpful when dealing with seasonal depression.

Crystals work by absorbing, storing, and radiating energy, and different stones are associated with various emotional and mental benefits. Whether you carry a worry stone, wear gemstone jewelry, or place crystals in your living space, they can serve as comforting reminders to focus on self-care and inner balance.

Here are some of the best healing crystals for seasonal depression:

• Amethyst – Calming, relieves stress and anxiety.
• Rose Quartz – Encourages self-love and emotional healing.
• Labradorite – Boosts mood, clears negative thoughts.
• Citrine – Promotes joy, optimism, and motivation.
• Black Tourmaline – Grounds energy and absorbs negativity.
• Clear Quartz – Amplifies positive energy and mental clarity.
• Smoky Quartz – Helps release emotional heaviness.
• Sunstone – Radiates warmth, boosts confidence and happiness.
• Lepidolite – Contains natural lithium, helps with emotional balance.
• Carnelian – Increases vitality, motivation, and inner strength.

10. Bringing Fresh Energy into Your Space

The environment you surround yourself with can have a huge impact on your mood, especially during the winter months when you’re spending more time indoors. Simple actions like opening windows, caring for plants, and brightening your space can create a more uplifting atmosphere and help ease seasonal depression.

Here are some simple steps to ease the winter blues:

1. Open Windows for Fresh Air

• Improves oxygen flow and energy levels.
• Reduces stale, stagnant air indoors.
• Increases natural airflow for a refreshing feel.

2. Take Care of Indoor Plants

• Boosts oxygen and improves air quality.
• Creates a calming, nature-like indoor space.
• Adds a simple, rewarding daily routine.

Best Plants for Mental Wellness:

• Snake Plant – Purifies air, low maintenance.
• Peace Lily – Reduces indoor toxins.
• Aloe Vera – Easy care, healing properties.
• Pothos – Thrives in low light.

3. Let in More Natural Light

• Open curtains and blinds early.
• Use mirrors to reflect sunlight.
• Try a seasonal depression lamp if needed.

4. Keep Your Space Clean & Cozy

• Spend 5-10 minutes daily tidying up using the Declutter Fast program.
• Use soft lighting, blankets, and candles.
• Add wellness gifts like aromatherapy diffusers or crystals.

Small space changes = big mood boosts for a lighter, fresher winter season.

Final Thoughts: Winter Won’t Last Forever

Seasonal depression can make winter feel like it drags on forever, but the truth is there are brighter days are ahead (literally and figuratively). In the meantime, small changes add up in big ways. Whether it’s soaking up light, moving your body (even if it’s just dancing in your kitchen), wrapping yourself in cozy blankets, using a fidget ring to release nervous energy or caring for a little houseplant that somehow feels like your new best friend – every bit counts.

So, be kind to yourself. Take it one day at a time. Find joy in the little things, and remember, spring always comes back, and you don’t have to wait until then to feel better. You’ve got this!

Infographics for Seasonal Depression

References:

1. Canadian Psychological Association. (n.d.). Psychology Works Fact Sheet: Seasonal Affective Disorder (Depression with Seasonal Pattern). Retrieved from https://cpa.ca/psychology-works-fact-sheet-seasonal-affective-disorder-depression-with-seasonal-pattern/