30.10.2026 Christin Müller 17099

5 simple tricks to combat the winter blues

Winter is just around the corner - and with it cold, gray weather and short days. It's no wonder that many people's mood and energy levels drop. You may also be feeling the winter blues slowly making itself felt. The good news: with a few simple tricks, you can get your zest for life back and actively shape the dark season.

Why Winter Can Affect Your Mood

To put it very simply: We get less daylight in the winter. For some people, this can affect their mood and sleep-wake cycle. As a result, they may feel listless and unmotivated, even though they’re actually getting enough sleep. This kind of low mood is often called the winter blues.

5 Tips for Overcoming the Winter Blues

1. daylight against the winter blues

Even though we don't get much of it during the winter months, sunlight—or daylight—is the number one source of happiness. When you're feeling down, bundle up and go outside for some fresh air. Your body will take care of the rest.

When sunlight hits a person's skin, the body can release " happiness hormones," also known as endorphins. One of these happiness hormones is called serotonin.

It can help improve well-being. Vitamin D also plays a role in this; it is produced, for example, when sunlight hits our skin. Therefore, it is advisable to build up your vitamin D stores during the warmer, sunnier months.

Warning: Anyone who thinks that a trip to the tanning salon is enough will, unfortunately, be disappointed. While a tanning bed warms our bodies, it does not affect serotonin production. The desired hormone can only be produced when light enters the eyes while they are open. However, the UV rays from a tanning bed damage the eyes, so this attempt to compensate for a lack of light is strongly discouraged.

2. the right diet is important

A healthy, balanced diet does more to make you happy than you might think—and that doesn't just mean chocolate.

tryptophan

Our brain has to produce serotonin on its own. To do so, it needs the amino acid tryptophan. Foods that are high in tryptophan include, for example:

• dates
• figs
• cashew nuts
• Dark chocolate

omega-3 fatty acids

A deficiency in omega-3 fatty acids (which may play a role in transporting tryptophan to the brain) can also contribute to the winter blues. The following foods, in particular, are good sources of omega-3 fatty acids:

• Fish
• flaxseed
• meat
• dairy products
• walnuts

Vitamin B

However, a sad mood can also be caused by a lack of vitamin B reserves. These foods contain vitamin B and strengthen your nerves:

• whole grain products
• sesame
• spinach
• broccoli

tyrosine

There are also foods that can help you feel more alert and put you in a good mood. These contain the amino acid tyrosine. It is found, for example, in

• lenses
• Cheese (Parmesan, Camembert)
• Chicken and beef
• cashew nuts

Please note: Even though there’s no harm in eating foods that contain serotonin (such as bananas), simply eating them isn’t enough. Only the serotonin produced by our own brains makes us happy.

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3. exercise lifts the mood

Sports and exercise can really lift your spirits—and you don't need an expensive gym membership to do it. Often, a long walk in the fresh air is all it takes to clear your head.

Take advantage of the wide range of free online offerings, such as yoga classesor workouts. Maybe you feel like going dancing or to the movies again?

Tip: The most important thing is to stay active and find something you enjoy. Often, when exercise becomes a regular part of your daily routine, you’ll regain your energy and zest for life.

4. color for a better quality of life

Why wait until spring cleaning? Take a look around your home: Is there anything you’d like to change? A fresh coat of paint, new pillowcases, or just a good decluttering?Small changes can make a big difference and lift your spirits.

Tip: Avoid making changes just for the sake of changing things. That increases the risk of people quickly growing tired of them. So it’s better to take small steps rather than big ones.

5. learning from the children

As we rush from one appointment to the next, we often forget the simple yet beautiful things in our lives. Children aren’t yet familiar with this pressure and do whatever they feel like doing. So why not give in to that urge every now and then, when time allows, and see the world through a child’s eyes? You’ll experience new things that will make you happy—guaranteed.

Note: This article provides general information and is not a substitute for medical advice or diagnosis.

FAQ – Frequently Asked Questions About the Winter Blues

What does “winter blues” mean?

“Winter blues” is a colloquial term for a mild, temporary dip in mood that some people experience during the dark months of the year. Symptoms may include fatigue, a lack of motivation, or a low mood. The term itself is not a medical diagnosis.

How does the winter blues differ from seasonal depression?

With the winter blues, symptoms are usually milder and temporary. Seasonal depression is a form of depression in which depressive symptoms recur during a specific time of year—often in the fall and winter. They can significantly interfere with daily life. A mental health professional can determine whether you are experiencing depression.

What can I do in my daily life to combat the winter blues?

Try doing what makes you feel better: Go outside during the day, stay active on a regular basis, plan enjoyable activities, and stay in touch with people you like. These steps can help, but they are not a treatment with a guaranteed outcome. If your symptoms persist or are causing you significant distress, seek professional help. 

When should I seek professional help?

Contact your primary care physician or a mental health professional if your symptoms persist, recur, worsen, or interfere with your daily life.