As the winter season stretches on, it’s common to find yourself feeling less than your best. In fact, according to the American Psychiatric Association (APA), 41% of Americans report a decline in their mood during the coldest, darkest months of the year — leading to sleep problems, fatigue, low motivation, and more.
Why wait for winter to end to embrace a brighter mindset? These seven strategies will help you nurture your mental well-being and welcome spring with a sense of renewal.
1. Light up your life
One major reason winter can be emotionally draining is decreased exposure to sunlight. To combat this, spend as much time outdoors as possible, especially around midday when sunlight is at its peak.
If going outside isn’t an option, consider rearranging your dorm room or workspace to maximize natural light. Position your desk or seating area near a window whenever possible.
Additionally, light therapy boxes or lamps can be an effective way to lift your mood. These devices are designed to mimic sunlight and can help regulate your circadian rhythm and improve overall well-being. For optimal results, use a light box for 20–30 minutes each morning.
Tip: Ask your healthcare provider
Reduced sunlight exposure can lower Vitamin D levels, which can exacerbate depression. To maintain healthy levels and support your mood during the darker months, consider talking to your healthcare provider about Vitamin D supplements.
2. Commit to self-care
While a soothing face mask and bubble bath may leave you feeling refreshed, self-care is also about the essentials.
To make wellness a priority this winter season, try your best to check these boxes.
Exercise regularly…
Exercise is a natural mood booster. Aim for at least 30 minutes of exercise most days of the week, whether it’s a brisk walk, yoga, or a workout at the gym.
But rest up, too…
If recreation is a must, rest is just as critical. Maintaining a healthy sleep schedule is essential for mental health. Try to go to bed and wake up at the same time every day to help regulate your body’s internal clock. Avoid screens before bedtime and create a relaxing routine to promote better sleep quality.
And don’t forget to refuel!
What you eat can significantly impact your mood. Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit intake of refined sugars and highly processed foods, which can contribute to changes in mood. Incorporating omega-3 fatty acids, found in fish and flaxseeds, can also improve your spirits.
3. Keep up with your connections
Isolation can intensify feelings of depression, making social connection essential for emotional well-being. Prioritize staying in touch with friends, family, and community groups, even when motivation feels low. Regular social interaction provides support, reduces loneliness, and fosters a sense of belonging.
Whether through phone calls, virtual meetups, or in-person gatherings, try scheduling check-ins to maintain meaningful connections. Group activities — such as clubs, volunteer work, or hobby-based meetups — can also help create a supportive network.
Tip: Laughter is medicine
Ever had a friend who makes you laugh until your stomach hurts? Laughter reduces stress, improves mood, and even strengthens the immune system! Whether it’s a compilation of your favorite TikToks, an episode of The Office, or FaceTime with your funniest friend, we recommend warming up with a good laugh this winter.
At UB, #UBelong. With Greek life, Division II athletics, and 30+ clubs and activities, there’s something for everyone at UB. Learn more about becoming a Purple Knight today!
4. Mind your mental health
Mindfulness and meditation are powerful tools for managing stress and depression. These practices encourage focusing on the present moment, which can help reduce negative thought patterns. Even a few minutes of daily meditation can elevate your mood and mental clarity.
However, it’s essential to remember that if depression becomes overwhelming, seeking professional help is crucial. Therapists and counselors can offer coping strategies and support tailored to your needs. At UB, mental health counseling and resources are free for students, faculty, and staff — helping you receive the support you deserve.
Did you know?
Meditation increases serotonin and dopamine, the brain’s happiness chemicals, which can help combat anxiety and depression.
5. Do what you love
Having something to look forward to can help break the monotony of long winter days. Whether it’s a weekend getaway, a virtual class, or a cozy movie night, make time for activities you enjoy. These small moments of joy can positively impact your overall mood.
Creative activities like painting, writing, or playing music can serve as a therapeutic outlet for expressing emotions. Engaging in hobbies and creative pursuits can help distract from negative thoughts and bring a sense of accomplishment and joy.
Discover your next hobby
Are you looking to try your hand at something new while you wait for warmer days? Start by considering what you already love!
Here are a few suggestions:
- Enjoy jamming to your favorite Spotify station? Learning an instrument like a ukulele, guitar, or piano can bring your appreciation for music to the next level.
- Think nothing beats a good book? Consider crafting a narrative of your own. Give writing short stories, personal essays, or poetry a go!
- Wishing for hiking weather? Get your heart rate up in the meantime with indoor leisure activities like rock climbing or Pilates.
6. Enhance your environment
A cluttered environment can contribute to stress and feelings of overwhelm, making it harder to focus and relax. Taking time to declutter and organize your space can create a more serene and uplifting atmosphere, promoting a sense of control and calm. A tidy environment not only enhances productivity but reduces anxiety by eliminating unnecessary distractions.
Start small — clear off your desk, organize frequently used items, or introduce calming elements like plants, soft lighting, or soothing scents. Creating a space that feels clean, comfortable, and inviting can have a positive effect on both your mental well-being and daily motivation.
Tip: Let it go
While it can be hard to say goodbye to clothes and trinkets we’ve gathered over the years, parting ways with what you no longer need does the mind good. Letting go of excess stuff reduces decision fatigue and mental overwhelm, leaving more room for creativity and joy!
7. Adjust your focus
Cultivating a practice of gratitude can help shift focus from the negative to the positive. Consider keeping a gratitude journal, where you write down things you’re thankful for each day. This practice can foster a more optimistic outlook and improve mental well-being.
It’s also productive to focus on the now. What can you do today to help reach your long-term goals? Setting and achieving small, realistic goals can provide a sense of purpose and direction. Break down larger tasks into manageable steps and celebrate small victories. This approach can help maintain motivation and combat the lethargy often associated with seasonal depression.
Tip: Get to know yourself
Regular journaling strengthens self-reflection — providing a window for understanding your emotions, triggers, habits, and areas of growth. Taking a few minutes daily to write in a journal can boost your self-esteem, happiness, and overall sense of well-being.
Putting you first this winter
At University of Bridgeport, we have your back every season. With comprehensive student support services — including the Knights’ Pantry, Career Development, free mental health counseling, and Student Health Services in Partnership with Hartford HealthCare — we’re invested in your personal growth and wellness.
By incorporating these strategies into your daily routine, you can better manage your mood and improve your overall well-being during the colder months. Remember, it’s important to listen to your body and mind and seek help when needed. With the right tools and support, navigating winter can become more manageable.
Your future is purple. Learn more about joining the UB community today!
Bri Gagné is a marketing content writer at University of Bridgeport, bringing backgrounds in literary studies, creative storytelling, Universal Design for Learning (UDL), and social justice. They earned their bachelor’s degree in English Literature and Film Studies from University of Connecticut and their master’s in education from Eastern Connecticut State University.
After teaching English abroad and locally, Bri transitioned to a full-time writing career, contributing to the University’s educational narratives and brand-building efforts. They plan to begin their Master of Fine Arts in creative writing in 2025.