Supporting Your Mood in the Winter Months

As the temperatures drop and the sun sets earlier and earlier, many people notice a shift in their mood and energy. The long, cold winters and limited daylight can make even simple routines feel more difficult. It’s common to experience an increase in sadness, numbness, or irritability, or to feel less motivated to engage in the activities you usually enjoy. For some, these changes can even develop into Seasonal Affective Disorder (SAD)—a type of depression that follows a seasonal pattern.

If you’ve noticed your mood dipping as the snow piles up and the days grow shorter, you’re not alone. Many North Dakotans face this seasonal struggle each year. The good news is there are practical, intentional ways to care for yourself and support your mental health during this season.

Exposure to Light

Short days and long nights can make it hard to get enough sunlight, especially for those who leave for work or school before sunrise and return home after dark. Sunlight helps regulate our body’s internal clock and supports serotonin production, which boosts mood.

Try to get outside whenever possible during the daylight hours, even for a few minutes on your lunch break. Opening blinds in your home or sitting near a sunny window can also help. Many people find that light therapy lamps are especially helpful during the winter months. These lamps mimic natural sunlight and can be used in the morning for 20–30 minutes to help reset your body’s rhythm and lift your energy.

Vitamin D and Magnesium

Because of our northern latitude, it’s nearly impossible to get enough vitamin D from sunlight alone between October and April. Low vitamin D levels are common in North Dakota and can contribute to fatigue and low mood. Ask your healthcare provider about checking your levels or whether a supplement might help through the winter months.

Magnesium also plays an important role in regulating mood, muscle relaxation, and sleep. Foods like leafy greens, nuts, seeds, and whole grains can help boost magnesium naturally, and supplements can be beneficial if your diet is lacking.

Social Connection

When it’s icy and cold, it’s easy to fall into a pattern of staying home and withdrawing from others. But maintaining social connection is one of the strongest protective factors against depression. Make a point to schedule coffee with a friend, join a community event, or attend a faith or hobby group.

Even small moments of connection such as checking in with a neighbor, volunteering, or calling a family member, can remind you that you’re part of a caring community. Winter gatherings, potlucks, or even helping someone shovel their driveway can create those meaningful moments of connection.

Nutrition and Sleep

Our bodies naturally crave hearty comfort foods in the winter, and balanced nutrition can make a real difference for mental health. Focus on adding colorful vegetables, lean proteins, and whole grains to meals when you can.

Good sleep is also essential. The lack of sunlight can throw off our natural sleep cycles, leading to fatigue or insomnia. Keeping a consistent bedtime, limiting screens in the evening, and creating a relaxing nighttime routine can help restore balance and improve mood.

Traditions and Rituals

Having small, meaningful traditions can help bring light into the darker months. Many families create cozy rituals—like Sunday soup nights, baking together, or taking an evening drive to look at Christmas lights. These simple routines can help build connection, joy, and predictability in an otherwise long winter season.

Try creating your own “winter rituals” that engage your senses: lighting a candle at dinner, wrapping up in a warm blanket with tea, playing music, or setting aside time for reflection and gratitude.

Therapy

If you find that seasonal mood changes start to interfere with your daily life, therapy can be a powerful way to find support. Talking with a therapist can help you identify patterns, build coping strategies, and reconnect with meaning during difficult seasons.

At The Kid’s Therapy Center, we know how much the changing seasons can affect both children and adults. We can help you or your family explore strategies that support emotional balance and resilience year-round.

North Dakota winters can be long and challenging, but they can also be a time for slowing down, reconnecting, and nurturing what matters most. With small, consistent steps like getting light, staying connected, and caring for your body and mind, you can support your mood and find warmth even in the coldest months.

nutraMetrix Isotonix® Vitamin D with K2

Primary Benefits of nutraMetrix Isotonix® Vitamin D with K2*:

• Helps maintain bone health

• Supports the maintenance of bones

• Promotes normal bone mineral density/mineralization

• Helps maintain bone density/mass

• Helps to maintain bone mass/structure by supporting normal osteoclast activity

• Promotes the proper synthesis and functioning of important proteins essential for the proper utilization of calcium

• Helps maintain cardiovascular health

• Promotes healthy arteries

• Promotes healthy vascular system

• Promotes elasticity of blood vessels

• Helps maintain normal blood pressure

• Promotes healthy cells

• Supports immune health

• Women with low bone mass density have been found to be deficient in Vitamin K

Click below to order products!

Click Here!

*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.