Coping With the Winter Blues: Gentle Support for Minnesota Winters
As winter settles in, many people may notice their energy dropping even before the snow starts to fall.
Shorter days, chilly temperatures, and overcast skies can gradually affect motivation and mood. No matter how seasoned you are to the Midwest winters. This seasonal shift is a predictable experience for many who call Minnesota home. Even those who usually enjoy this time of year may wake up feeling more tired, less energized, or more disconnected from themselves or others.
If this sounds familiar, you’re not doing anything wrong, and it’s not a personal failing. It’s a normal response to having less sunlight, less activity, and less warmth. With a few mindful habits, it’s possible to move through winter with more support, intention, and moments of joy.
The GPC providers are not exempt from feeling these seasonal shifts. We are human, too.
Below are some gentle and practical strategies we use ourselves or often suggest to our clients to help navigate the winter months with intention and care.
Light Exposure During Darker Months
Many of our therapists recommend using a mood or light lamp during the winter. When the sun hasn’t been visible for several days, even brief exposure (around 5–10 minutes) may help support energy levels and alertness.
Spend Time Outdoors When Possible
Even short periods of outdoor time can help signal wakefulness and support emotional regulation. Dr. Stefanie Bauer notes that finding a winter sport or activity you can do outdoors, including a short brisk walk, can do wonders!
Check Vitamin Levels When Appropriate
Some of our therapists recommend routinely checking vitamin D levels, and in some cases, Vitamin B levels, especially for those who notice a seasonal pattern of mood changes. As a friendly reminder, any testing or supplementation should be discussed with a medical provider.
Nourish Your Body and Move Gently
Eating balanced, nourishing foods and engaging in gentle movement can support both physical and emotional well-being during months when motivation tends to be lower. For those with limited space or mobility, consider incorporating simple stretches or chair exercises into your routine.
Keep Plants Nearby or Visit Green Spaces
Having plants in your home and workspace can offer a sense of vitality and connection to life during colder months. One of our therapists suggests that a visit to light-filled green spaces, such as Como Conservatory or the Arboretum, can be really helpful. For those who are unable to visit these spaces, even a small houseplant or looking at nature photos can provide similar benefits by bringing a bit of the outside world indoors.
Create a Warming Ritual or Experience
Warm drinks like coffee and tea can provide comfort and nurture. Enjoying them mindfully, while staying aware of caffeine intake, can support mood without overstimulation. Other options to increase the heat include taking a warm bath or shower, visiting a sauna, or sitting in a hot tub.
Give Yourself Permission and Grace
Many of our therapists emphasize that winter can just be hard, and that allowing yourself to notice this rather than just pushing through it can be deeply regulating. Kim Grantier notes that acknowledging you are struggling and accepting that you may need more support may make it more likely that you will actually reach out to connect with others for care.
Honor Your Body’s Need to Slow Down
As noted above, this is a biological response. It’s okay to accept that winter may invite a naturally slower pace. Sleeping a bit more, choosing lower-energy activities, and allowing extra rest can be supportive. One of our therapists notes that she loves spending time on activities such as baking, crafting, reading, or watching feel-good movies/shows.
Reflect on Different Types of Rest
One provider finds it helpful to reflect on the seven areas of rest (physical, mental, emotional, social, sensory, creative, and spiritual) and challenges herself to identify which ones she may need to give the most attention to. To get started, you could ask yourself, 'Which type of rest do I need most today?' This simple question can help you apply this idea to your daily life, guiding you towards more mindful rest.
When Winter Feels Heavier Than the “Winter Blues”
OUR THERAPISTS are here to support you through the winter months with care, understanding, and individualized support.
It’s also important to note that sometimes experiences extend beyond the winter blues. Seasonal Affective Disorder (SAD) is a seasonal pattern of depression where symptoms feel more intense and persistent, as well as impactful on your daily functioning. If you’re unsure where your experience falls, it may be beneficial to explore this with a therapist or medical professional to discuss treatment options.