Navigating Winter Blues
By Madison Shaw – Prevention Specialist with the Human Service Agency
With the holidays coming to an end and days getting colder, you may be experiencing the “winter blues.” You might be finding it harder to get out of bed, noticing lower energy throughout the day, or experiencing a lingering feeling of sadness. It’s important to know that you are not alone—two in five Americans report a lower mood during the winter months. While winter blues are not the same as Seasonal Affective Disorder (SAD), symptoms can still impact daily life. Fortunately, there are ways to navigate this season and protect your mental health.
Reduced sunlight is a major contributor to winter blues, as lower exposure can affect serotonin levels and mood. When possible, consider spending time outdoors—even brief exposure can help. This could include going for a walk, sledding, ice skating, or building a snowman. If braving the cold isn’t an option, sitting near a window and soaking in natural light can still be beneficial.
Isolation can also increase feelings of sadness or loneliness during the winter months. Making time to check in with friends or family can help reduce this. A phone call, coffee date, or lunch can make a meaningful difference. You might also consider attending local community events to stay socially connected.
Taking care of your physical health is another important part of emotional well-being. Maintaining balanced nutrition, staying hydrated, getting adequate rest, and incorporating daily movement can help support your mental health. While it’s easy to oversleep or overeat during winter, creating a daily routine and structure can provide stability. Self-care activities such as journaling, reading, or watching a favorite movie can also be grounding.
Most importantly, practice self-compassion. Winter blues are common and valid, and experiencing them does not mean you are weak or failing. Allow yourself to slow down, reflect, and acknowledge how you are feeling. Support is available—many mental health professionals are ready to help. If feelings of sadness or hopelessness become overwhelming, you can contact 988 or the HSA Crisis Line at (605) 886-0123. For additional resources, visit
https://www.glsafe.org/navigating-winter-blues.html. You are not alone—please reach out if you need support. Brighter days are ahead.
For more information, contact the NE Prevention Resource Center at the Human Service Agency at (605) 884-3516 or visit
www.humanserviceagency.org/NEPrevention. To stay informed, follow us on Facebook
www.facebook.com/NEPRC.HSA or Twitter
www.twitter.com/NE_Prevention.