Beat the Winter Blues: 7 Science-Backed Ways to Boost Your Mood Naturally

Feeling more sluggish, irritable, or down? You’re not the only one—millions of people experience seasonal dips as the days get shorter and colder.[1] The cold can dampen even the brightest spirits (especially if you’re used to warmer, sunnier climates), leading to what many call the "winter blues." 

The good news? You don’t have to hibernate until spring. We’ve dug deep into the science to uncover 7 natural ways to level your mood and boost your energy. Shake off the chill and keep reading to discover how to feel your best, even when the temperature drops.

1. Soak Up the Sun (Even When It’s Hiding)

Sunlight isn’t just for beach days; it’s a clinically proven, natural mood booster. Exposure to sunlight helps your body crank out serotonin, that “feel-good” hormone we all know and love. Just 15 to 30 minutes of sunshine daily is recommended by experts for lifting your mood and energy levels. If you can’t get outside or sunlight is especially limited, a light therapy box can step in to mimic that bright, uplifting glow we all crave.[2,3]

Pro Tip: Place your lightbox near your desk or favorite cozy spot to brighten your mornings and keep your energy up throughout gloomy days.

2. Mindfulness & Meditation

Mindfulness is more than a trendy term; it’s a powerful tool for mental well-being. Studies show that just a few minutes of mindful breathing or meditation can significantly reduce anxiety and also boost your mood. Why not challenge yourself with a weekly mindfulness adventure? Each day, try something new—like mindful eating or calming stretching (take a peek at some more suggestions below).[4,5]

- Body scans: Bring awareness to each part of your body. Focus on the sounds and sensations around you to ground yourself.

- Walking meditation: This involves slow, deliberate movements while focusing on each step—excellent for when you want to step outside for some fresh air but still stay connected to the present.

- Journaling: Write down your thoughts or things you’re grateful for to shift your perspective first thing in the morning.

Pro Tip: Download a meditation app and start with just five minutes a day, gradually increasing your practice to reap long-lasting mental health benefits.

3. Nutrition: Feed Your Mood

You’ve heard it before—you are what you eat. What’s on your plate can seriously affect how you feel. A diet rich in fruits, veggies, whole grains, and lean proteins is proven to promote your brain health and overall wellness. And don’t forget about the Omega-3s found in things like fatty fish and walnuts—they’re also vital to your mood and body. Plus, essential vitamins like B vitamins and magnesium play a key role in keeping your spirits high. In a nutshell, your body and brain need all the nutrients they can get.[6,7,8]

Pro Tip: Try adding a handful of walnuts to your morning oatmeal for an easy Omega-3 boost, or incorporate more fatty fish like salmon into your meals to keep your brain and mood in tip-top shape.

4. Stick to a Routine

Establishing a consistent daily routine is a game-changer for both your sleep and mood. Research shows that a regular sleep-wake cycle can improve mental health, promoting mood stability and reducing anxiety. Studies also show that sticking to a routine can help regulate your body’s internal clock and reduce feelings of chaos or unpredictability, helping you feel more in control of your day-to-day.[9,10]

Pro Tip: Create a nightly routine that you can keep up with, consisting of relaxing things like reading or a warm bath. Set a bedtime alarm to remind you to wind down for the night. 

5. Get Moving to Get Happy

Looking for a natural mood boost? Exercise should be your go-to. Why? Take it from the scientists—Physical activity triggers the release of endorphins, your body’s “feel-good” chemicals. A 2018 meta-analysis found that regular exercise can significantly reduce symptoms of depression. Aim for at least 30 minutes of moderate activity most days—whether it’s a brisk walk, a yoga flow, or a dance party in your living room, it all counts.[11,12]

Pro Tip: Don’t love the gym? Find a fun workout on YouTube and let loose—your mood will thank you.

6. Connect with Your Crew

Social connections are vital for our emotional health, and science backs this up! Regular interaction with friends and family can combat loneliness and even lower the risk of depression. Whether in person or online, those meaningful chats can provide the support you need to tackle tough days.[13,14]

Pro Tip: Schedule regular video calls or start a group chat to keep in touch and those connections strong.

7. Supercharge with the Right Supplements

When our diet isn’t enough to support our needs, supplements step in to bridge the gap and give us the boost we need. Here are a few powerhouse supplements, backed by science, that can help elevate your wellness:

- Ashwagandha KSM-66® Complex: Renowned for its stress-relieving effects, Ashwagandha helps reduce cortisol levels, promoting a calmer, more balanced state.[15]

- Omega-3 Fatty Acids: Vital for brain health, Omega-3s not only enhance cognitive function but also improve mood, helping you stay positive and sharp.[16,17]

- Vitamin K2 & D3: A dynamic duo for bone health, Vitamin D3 has also been shown to lift your mood and boost immunity, while Vitamin K2 supports calcium metabolism.[18,19,20]

- Vitamin B Complex: Essential for energy and mood regulation, B vitamins help combat fatigue and stress, supporting both your body and mind.[21,22,23]

Pro Tip: Consult a healthcare provider to personalize your supplement regimen and ensure you're choosing what’s right for your unique needs.

When to Seek Help 

If you're dealing with persistent feelings of sadness, hopelessness, or a disinterest in activities you once enjoyed, it may be time to consult a healthcare provider. One condition to be aware of is Seasonal Affective Disorder (SAD), a type of depression that occurs seasonally and can significantly disrupt your daily life.

Some common symptoms of SAD can include: [1]

- Persistent Low Mood: Ongoing feelings of sadness or emptiness.

- Fatigue or Lack of Energy: Constant tiredness that doesn’t improve with rest.

- Difficulty Concentrating: Trouble focusing on tasks or making decisions.

- Changes in Sleep Patterns: Sleeping too much or experiencing insomnia.

- Changes in Appetite or Weight: Noticeable weight gain or loss due to altered eating habits.

If these symptoms persist or worsen, reaching out to a mental health professional can be a crucial step toward recovery. They can help you explore various treatment options tailored to your needs, including therapy, medication, or lifestyle changes.

For immediate support, don’t hesitate to contact the 988 Suicide and Crisis Lifeline at 988 or visit 988lifeline.org. Remember, you don’t have to face this alone—there are resources and professionals ready to support you.

One Step at a Time for a Healthier, Happier You

Small changes can lead to big results. Start today to beat the winter blues and enjoy a season full of vitality!

Take Charge of Your Winter Wellness

Visit Pattern Wellness and explore our science-backed supplements, carefully crafted to support your health and well-being all year long. From boosting your mood to strengthening your immune system, we’ve got everything you need to face winter with confidence and energy.

Join the Conversation!
How do you beat the winter blues? Share your tips in the comments below and let’s support each other this season.

Resources: 

1. NIH, National Institutes of Mental Health. (2024). Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder 

2. Wang J, Wei Z, Yao N, Li C, Sun L. Association Between Sunlight Exposure and Mental Health: Evidence from a Special Population Without Sunlight in Work. Risk Manag Healthc Policy. 2023 Jun 14;16:1049-1057. doi: 10.2147/RMHP.S420018. PMID: 37337544; PMCID: PMC10277019. https://pmc.ncbi.nlm.nih.gov/articles/PMC10277019 

3. Bertani DE, De Novellis AMP, Farina R, Latella E, Meloni M, Scala C, Valeo L, Galeazzi GM, Ferrari S. "Shedding Light on Light": A Review on the Effects on Mental Health of Exposure to Optical Radiation. Int J Environ Res Public Health. 2021 Feb 9;18(4):1670. doi: 10.3390/ijerph18041670. PMID: 33572423; PMCID: PMC7916252. https://pmc.ncbi.nlm.nih.gov/articles/PMC7916252/ 

4. Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Psychol. 2010 Apr;78(2):169-83. doi: 10.1037/a0018555. PMID: 20350028; PMCID: PMC2848393. https://pmc.ncbi.nlm.nih.gov/articles/PMC2848393/ 

5. American Psychological Association. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation 

6. Ljungberg T, Bondza E, Lethin C. Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. Int J Environ Res Public Health. 2020 Mar 2;17(5):1616. doi: 10.3390/ijerph17051616. PMID: 32131552; PMCID: PMC7084175. https://pmc.ncbi.nlm.nih.gov/articles/PMC7084175/ 

7. Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008 Jul;9(7):568-78. doi: 10.1038/nrn2421. PMID: 18568016; PMCID: PMC2805706. https://pmc.ncbi.nlm.nih.gov/articles/PMC2805706/ 

8. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020 Jan 16;12(1):228. doi: 10.3390/nu12010228. PMID: 31963141; PMCID: PMC7019700. https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/ 

9. Arlinghaus KR, Johnston CA. The Importance of Creating Habits and Routine. Am J Lifestyle Med. 2018 Dec 29;13(2):142-144. doi: 10.1177/1559827618818044. PMID: 30800018; PMCID: PMC6378489. https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/ 

10. Desai D, Momin A, Hirpara P, Jha H, Thaker R, Patel J. Exploring the Role of Circadian Rhythms in Sleep and Recovery: A Review Article. Cureus. 2024 Jun 3;16(6):e61568. doi: 10.7759/cureus.61568. PMID: 38962617; PMCID: PMC11221196. https://pmc.ncbi.nlm.nih.gov/articles/PMC11221196/ 

11. Noetel M, Sanders T, Gallardo-Gómez D, Taylor P, Del Pozo Cruz B, van den Hoek D, Smith JJ, Mahoney J, Spathis J, Moresi M, Pagano R, Pagano L, Vasconcellos R, Arnott H, Varley B, Parker P, Biddle S, Lonsdale C. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. 2024 Feb 14;384:e075847. doi: 10.1136/bmj-2023-075847. Erratum in: BMJ. 2024 May 28;385:q1024. doi: 10.1136/bmj.q1024. PMID: 38355154; PMCID: PMC10870815. https://pmc.ncbi.nlm.nih.gov/articles/PMC10870815/ 

12. Wanjau MN, Möller H, Haigh F, Milat A, Hayek R, Lucas P, Veerman JL. Physical Activity and Depression and Anxiety Disorders: A Systematic Review of Reviews and Assessment of Causality. AJPM Focus. 2023 Feb 4;2(2):100074. doi: 10.1016/j.focus.2023.100074. PMID: 37790636; PMCID: PMC10546525. https://pmc.ncbi.nlm.nih.gov/articles/PMC10546525/ 

13. Wickramaratne PJ, Yangchen T, Lepow L, Patra BG, Glicksburg B, Talati A, Adekkanattu P, Ryu E, Biernacka JM, Charney A, Mann JJ, Pathak J, Olfson M, Weissman MM. Social connectedness as a determinant of mental health: A scoping review. PLoS One. 2022 Oct 13;17(10):e0275004. doi: 10.1371/journal.pone.0275004. Erratum in: PLoS One. 2024 Nov 15;19(11):e0314220. doi: 10.1371/journal.pone.0314220. PMID: 36228007; PMCID: PMC9560615. https://pmc.ncbi.nlm.nih.gov/articles/PMC9560615/ 

14. Abrams, Z. (2023, June 1). The science of friendship. Monitor on Psychology, 54(4). https://www.apa.org/monitor/2023/06/cover-story-science-friendship 

15. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022 

16. Derbyshire E. Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients. 2018 Aug 15;10(8):1094. doi: 10.3390/nu10081094. PMID: 30111738; PMCID: PMC6116096. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116096/ 

17. Klaus W. Lange, Omega-3 fatty acids and mental health, Global Health Journal, Volume 4, Issue 1, 2020, Pages 18-30, ISSN 2414-6447, https://doi.org/10.1016/j.glohj.2020.01.004. 

18. Laura M. Huiberts, Karin C.H.J. Smolders, Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway, Sleep Medicine Reviews, Volume 55, 2021, 101379, ISSN 1087-0792, https://doi.org/10.1016/j.smrv.2020.101379. 

19. Femke Baeke, Tatiana Takiishi, Hannelie Korf, Conny Gysemans, Chantal Mathieu, Vitamin D: modulator of the immune system, Current Opinion in Pharmacology, Volume 10, Issue 4, 2010, Pages 482-496, ISSN 1471-4892, https://doi.org/10.1016/j.coph.2010.04.001. 

20. Khalil Z, Alam B, Akbari AR, Sharma H. The Medical Benefits of Vitamin K2 on Calcium-Related Disorders. Nutrients. 2021 Feb 21;13(2):691. doi: 10.3390/nu13020691. PMID: 33670005; PMCID: PMC7926526. https://pmc.ncbi.nlm.nih.gov/articles/PMC7926526/ 

21. Field, D. T., Cracknell, R. O., Eastwood, J. R., Scarfe, P., Williams, C. M., Zheng, Y., & Tavassoli, T. (2022). High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression. Human Psychopharmacology: Clinical and Experimental, 37( 6), e2852. https://doi.org/10.1002/hup.2852 

22. Heap LC, Peters TJ, Wessely S. Vitamin B status in patients with chronic fatigue syndrome. J R Soc Med. 1999 Apr;92(4):183-5. doi: 10.1177/014107689909200405. PMID: 10450194; PMCID: PMC1297139. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1297139/

23. Regland B, Forsmark S, Halaouate L, Matousek M, Peilot B, Zachrisson O, Gottfries CG. Response to vitamin B12 and folic acid in myalgic encephalomyelitis and fibromyalgia. PLoS One. 2015 Apr 22;10(4):e0124648. doi: 10.1371/journal.pone.0124648. PMID: 25902009; PMCID: PMC4406448. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4406448/