5 Small Things You Can Do When Feeling Depressed in Winter
As the days grow colder and shorter, you might feel a bit down, especially when it’s already dark by the time you get off work.
For some people, feelings of depression can worsen during winter:
Persistent low mood, lack of motivation, and loss of interest in daily activities
Irritability or feelings of hopelessness, guilt, and worthlessness
Sleeping longer than usual and struggling to get out of bed in the morning
Cravings for carbs and potential weight gain
When trapped in such feelings, “coming back to the present moment” can help us detach from endless thoughts and self-examination.
One practical method is to engage your senses—look at objects and details around you, take in the smells of your environment, listen to music, or feel the texture of a plush toy. These actions can bring us back to the present and help us relax.
This winter, let’s try listening, looking, smelling, and touching together!
Listen
Sound experiences directly affect emotions. Research shows that soft music or natural sounds can effectively reduce anxiety, helping people relax and recover [1].
Winter is a relatively quiet season, but if you listen closely, there’s plenty to hear—snow falling, the crackling of a fireplace...
Look
Visual stimuli significantly impact our emotions. Research suggests that viewing beautiful images can activate the brain’s reward system and release feelings of joy [2].
When feeling low, try surrounding yourself with warm colors and visuals: strings of fairy lights, sunsets, snowy landscapes, or decorated Christmas trees.
For example, you can set a cozy Christmas-themed desktop background or watch warm and healing winter movies like:
Love Actually (a Christmas classic)
Little Forest: Winter & Spring
Reply 1988 (perfect with a bowl of ramen)
Every Day a Good Day
Eat
A cup of hot chocolate with marshmallows and a sprinkle,give your flavor drink. Share sweet treats like apple pie or brownies with friends, or enjoy a hearty family meal with steaming hot dishes.
Comfort food plays a vital role in the colder months, providing emotional satisfaction through warm, hearty meals [3].
Smell
In the crisp winter air, our sense of smell becomes more sensitive. Smell is one of the strongest triggers of memory. some scents can let us remember the warmth, home, and happyness memores .
you can Light a candle for faith, life-giving power,and joy[4].
Touch
Winter is perfect wearing in soft, fluffy pajamas, cuddling under a thick blanket, or hugging your favorite stuffed toy—or even a furry friend. This sense of enclosure is similar to “hug therapy,” providing physical comfort that softens the heart.
Research also indicates that soft, warm textures can evoke feelings of protection and care, offering both physical and psychological comfort [5].
Taking a warm bath is another great choice.
And don’t forget—high-five or hug your favorite people! The touch of another human can often bring even greater comfort.
May you find warmth and comfort throughout this winter.
Feel free to share in the comments: What small, heartwarming things do you like to do in winter?
For some people, feelings of depression can worsen during winter:
Persistent low mood, lack of motivation, and loss of interest in daily activities
Irritability or feelings of hopelessness, guilt, and worthlessness
Sleeping longer than usual and struggling to get out of bed in the morning
Cravings for carbs and potential weight gain
When trapped in such feelings, “coming back to the present moment” can help us detach from endless thoughts and self-examination.
One practical method is to engage your senses—look at objects and details around you, take in the smells of your environment, listen to music, or feel the texture of a plush toy. These actions can bring us back to the present and help us relax.
This winter, let’s try listening, looking, smelling, and touching together!
Listen
Sound experiences directly affect emotions. Research shows that soft music or natural sounds can effectively reduce anxiety, helping people relax and recover [1].
Winter is a relatively quiet season, but if you listen closely, there’s plenty to hear—snow falling, the crackling of a fireplace...
Look
Visual stimuli significantly impact our emotions. Research suggests that viewing beautiful images can activate the brain’s reward system and release feelings of joy [2].
When feeling low, try surrounding yourself with warm colors and visuals: strings of fairy lights, sunsets, snowy landscapes, or decorated Christmas trees.
For example, you can set a cozy Christmas-themed desktop background or watch warm and healing winter movies like:
Love Actually (a Christmas classic)
Little Forest: Winter & Spring
Reply 1988 (perfect with a bowl of ramen)
Every Day a Good Day
Eat
A cup of hot chocolate with marshmallows and a sprinkle,give your flavor drink. Share sweet treats like apple pie or brownies with friends, or enjoy a hearty family meal with steaming hot dishes.
Comfort food plays a vital role in the colder months, providing emotional satisfaction through warm, hearty meals [3].
Smell
In the crisp winter air, our sense of smell becomes more sensitive. Smell is one of the strongest triggers of memory. some scents can let us remember the warmth, home, and happyness memores .
you can Light a candle for faith, life-giving power,and joy[4].
Touch
Winter is perfect wearing in soft, fluffy pajamas, cuddling under a thick blanket, or hugging your favorite stuffed toy—or even a furry friend. This sense of enclosure is similar to “hug therapy,” providing physical comfort that softens the heart.
Research also indicates that soft, warm textures can evoke feelings of protection and care, offering both physical and psychological comfort [5].
Taking a warm bath is another great choice.
And don’t forget—high-five or hug your favorite people! The touch of another human can often bring even greater comfort.
May you find warmth and comfort throughout this winter.
Feel free to share in the comments: What small, heartwarming things do you like to do in winter?