How to Beat the Winter Blues
Beating the Winter Blues: Advice from Your Local Pharmacist
Pharmacists often notice a familiar pattern every year when the colder months settle in. People come into the pharmacy a little more tired, a bit less motivated, and sometimes just “not quite themselves.” They might not describe it as depression, but phrases like “I’ve got no energy,” “I just can’t get going in the mornings,” or “winter always knocks me around” come up a lot.
If that sounds familiar, you’re not alone. The so-called winter blues are very real, and for some people, they can develop into something more significant like Seasonal Affective Disorder (SAD). The good news is there are practical, evidence-based steps you can take to feel better—and many of them start with small daily habits.
Here’s some advice for the middle of a grey winter week.
1. Let in as much daylight as possible
One of the biggest drivers of winter mood changes is reduced sunlight. Less daylight can affect your body’s internal clock and lower serotonin levels, which are linked to mood.
So the first recommendation is simple: get outside in natural light every day, even if it’s cloudy. A 15–30 minute walk in the morning or lunchtime can make a real difference. You don’t need bright sunshine—daylight itself still helps regulate your sleep-wake cycle.
If getting outside is hard, sit near a bright window in the morning while having your coffee or breakfast. Small adjustments like this can add up.
2. Keep moving—even when motivation is low
Exercise is one of the most effective mood boosters we have, and it doesn’t need to be intense. In fact, consistency matters more than intensity.
Don’t wait to feel motivated—move first, motivation usually follows. A brisk walk, a short home workout, stretching, or even dancing in the kitchen counts. Physical activity increases endorphins and helps regulate sleep, both of which can be disrupted in winter.
If you struggle to start, anchor movement to something already in your routine—like walking after dinner or stretching while the kettle boils.
3. Watch your sleep patterns
Winter can quietly disrupt sleep. Shorter days can make you feel sleepy earlier, but late-night screen use or irregular routines can still leave you feeling tired and foggy.
Try to keep a consistent sleep and wake time, even on weekends. It can also help to reduce bright screen exposure an hour before bed—your brain interprets it as daylight, which can delay sleep hormones.
If you’re waking up groggy, a morning routine that includes light exposure and gentle movement can help reset your body clock.
4. Check in on nutrition
When energy dips, it’s easy to reach for quick comfort foods. There’s nothing wrong with comfort eating occasionally, but a diet consistently high in refined sugar and low in nutrients can worsen fatigue and mood swings.
Remember your brain is an organ just like any other—it needs fuel. Focus on:
Regular meals (skipping meals can worsen low mood)
Protein at breakfast to stabilise energy
Omega-3 rich foods like salmon, walnuts, or flaxseed
Plenty of water (dehydration often masquerades as fatigue)
And yes, that extra hot chocolate is allowed—just not as your only source of winter comfort.
5. Consider vitamin D
In New Zealand, winter sunlight is not strong enough for many people to produce adequate vitamin D, especially if you spend most of your time indoors or cover up due to the cold.
Low vitamin D levels are associated with low mood and fatigue. While it’s not a cure for depression, it’s one of the few supplements I routinely suggest checking in winter.
A simple blood test through your GP can confirm your levels. If needed, a supplement can be an easy and safe way to restore balance—but it’s best guided by professional advice.
6. Stay socially connected
One of the most underestimated contributors to winter low mood is isolation. When it’s cold and dark, we naturally withdraw—but that can reinforce low energy and low mood.
Even small social interactions help: a coffee with a friend, a phone call, or joining a weekly activity. Think of it as “low effort, high return” connection.
7. Be mindful of alcohol and “quick fixes”
It’s common for people to use alcohol or sugary snacks to unwind during winter evenings. While they may feel comforting in the moment, both can disrupt sleep quality and worsen low mood the next day.
Similarly, be cautious with over-the-counter “energy boosters” or unregulated supplements promising dramatic mood improvements. If something sounds too good to be true, it usually is.
If you’re unsure, ask your pharmacist—they can help you sort what’s evidence-based from what’s just marketing.
8. Know when to seek extra support
Finally, it’s important to recognise when winter blues might be something more. If low mood, loss of interest, fatigue, or changes in sleep and appetite are persisting for more than a couple of weeks and affecting your daily life, it’s worth speaking to a healthcare professional.
Pharmacists, GPs, and counsellors are all good starting points. There are also very effective treatments for Seasonal Affective Disorder and depression, including light therapy and talking therapies.
There’s no prize for pushing through alone.
A final thought
Winter has a way of slowing everything down, including our mood. But small, consistent actions—light, movement, sleep, nutrition, connection—can make a surprisingly big difference. If you’re struggling, don’t wait for spring to fix it—help is available now, and it often starts with a simple conversation at your local pharmacy.