Bust the Winter Blues

By: Red Hot Mamas

Published: December 7, 2025

“In the heart of December, warmth is something we create for one another.”

-Anonymous

Dear Red Hot Mamas,

As the winter season arrives, many of us experience changes in mood, energy, and motivation. These feelings—commonly referred to as the winter blues—are often linked to reduced daylight exposure, which can disrupt the body’s circadian rhythm. This internal “biological clock” regulates sleep, hormone secretion, and mood. Decreased sunlight also lowers serotonin levels, a brain chemical that influences emotional well‑being, and may affect melatonin production, leading to altered sleep patterns and fatigue.

Women are approximately three times more likely than men to be affected by seasonal mood changes. Researchers suggest this may stem from hormonal fluctuations that interact with serotonin activity, as well as the combined stresses of work, family demands, and lifestyle factors.

If symptoms such as persistent sadness, irritability, loss of interest, or difficulty concentrating occur daily and interfere with normal activities, it’s important to consult a healthcare professional. Early evaluation can rule out underlying conditions such as Seasonal Affective Disorder (SAD) and provide appropriate treatment options, including light therapy, cognitive behavioral therapy, or medication when warranted.

Evidence‑Based Strategies to Boost Mood

Soak up the morning sun and increase morning light exposure.

Early daylight helps regulate circadian rhythms and supports serotonin production. Open curtains or spend time in the brightest rooms of your home. When possible, spend time outdoors, even on cloudy days, as natural light intensity remains beneficial.

Get Moving by engaging in regular physical activity.

Exercise is one of the best mood boosters. It raises endorphins, relieves anxiety and promotes good sleep. It also mitigates stress hormone levels. Aerobic activity—such as brisk walking, cycling, or swimming—can improve mood, concentration, and sleep quality. Morning exercise is particularly effective for resetting energy levels and promoting alertness throughout the day.

Support your mental health through nutrition.

Eat balanced meals as this plays a vital role in mood regulation. Incorporate complex carbohydrates, lean proteins, and a variety of fruits and vegetables. Vitamin D is also essential; dietary sources include fatty fish (such as salmon or mackerel), fortified dairy products, and eggs. Pairing these foods with outdoor activity can support optimal vitamin D levels and overall, well‑being.

Maintain a consistent sleep schedule.

Quality sleep reinforces emotional stability. Go to bed and wake up at consistent times daily to strengthen circadian alignment. Create a relaxing pre‑sleep routine—limit screen exposure, keep the bedroom cool and dark, and engage in calming activities such as reading or listening to quiet music.

Take a break from the news to manage information overload.

Research links excessive news consumption with increased stress and anxiety. Try setting a limited “news window” early in the day, then focus attention on constructive, restorative activities.

Use journaling as a cognitive tool.

Expressive writing has well‑documented psychological benefits. Recording thoughts, worries, and positive reflections helps process emotions and reduce nighttime rumination.

Prioritize social connection and lean on your support system.

Regular interaction with supportive friends, family, or colleagues fosters resilience and protects against depression. Even brief conversations—by phone, text, or in person—can elevate mood and reinforce a sense of belonging.

In Summary:

Winter doesn’t last forever-but your well-being always matters. And remember, seasonal changes can influence both physiology and mood, but evidence‑based strategies—light exposure, physical activity, balanced nutrition, adequate sleep, and social engagement—can help maintain emotional health through the winter months. Recognizing symptoms early and seeking appropriate support ensures that seasonal mood changes remain manageable and temporary. So, take care of yourself, nurture your connections and let a little light, as well as laughter, brighten every day.

Good Health to You All,

Karen Giblin