How To Get Through the Midwest Winter Blues
The blunt but real AF version.
I would say I’m a pretty optimistic person, but I’ll admit that midwest winters are absolutely terrible. I can literally feel my joints tense up when I let my dog out for a potty break, as if I’m bracing the winds of Antarctica (and I don’t feel like that’s an exaggeration). We can have some sunlight that comes through or a high 35 degree day, but when we have record breaking low temperatures continuously, it can be hard to find hope that warmer days are coming.
The sun disappears before dinner, routines fall apart, motivation drops, and suddenly everything feels harder than it should. Sometimes we sink into the Midwest “winter blues”, winter pit, or more severe would be a depressive episode and full on seasonal affective disorder (SAD). Taking care of your mental health is equally as important in the winter as it is any other season.
Here’s how to actually get through it (some things that I personally practice) without hopefully gaslighting yourself that things are “just fine.”
1. Protect Your Sleep Like a Mofo
Winter messes with your circadian rhythm which is your natural sleep-wake cycle. Less daylight throws off melatonin, energy, mood, and focus. When sleep is off, everything feels harder.
Winter sleep rules that actually help your mental and physical health:
Keep a consistent bedtime and wake-up time (even on weekends)
Aim for at least 7–8 hours of restful sleep
Limit or eliminate scrolling in bed (I know, I know. There’s too much evidence to support how terrible this is for us for me to ignore saying it.)
Avoid eating heavy meals within 2 hours of sleep
Take power naps if needed, but keep them to 30–45 minutes and at least 4–5 hours before bedtime
Extra winter sleep support:
Magnesium glycinate at night (if approved by your provider)
A hot shower or bath before bed to help your body “drop” into sleep
Keep your bedroom cool and dark. Cold temps + heavy blankets = elite sleep combo
Try a consistent wind-down routine (same show, same book, same tea)
2. Go Toward the Light (Yes, Even Artificial)
Metaphorically and literally.
Getting light into your eyes within the first hour of waking helps regulate mood, energy, hormones, and immune function. It’s not woo woo, it’s well-established biology backed by science (just ask Andrew Huberman). I know we don’t get enough sunlight during the daytime hours but our body just needs something to regulate and know it’s daytime out.
Easy ways to get more light in the winter:
Go outside for 5–10 minutes in the morning (even if it’s cold)
Sit by a window and open the curtains
Vitamin D can be absorbed through your eyes, so look in the direction of the sun (not directly, please don’t do that)
Use a light therapy lamp
Just turn on the dang lights in your house
Extra nervous system light support:
Open blinds before checking your phone
Eat breakfast near a window
Use warm lamps instead of overhead lighting in the evening to protect melatonin
Get outside mid-day for a second light exposure when possible
3. Stop Being a Weird Lonely House Troll
(This is a personal reminder.)
You don’t need big social plans but you do need some human contact. Winter isolation sneaks up quietly on us. We don’t have our regular routines and often feel like we are “in” for the night at 5pm when in the summer months we would stay out far later. This compounded with fewer plans, fewer check-ins, more staying home until suddenly your mood tanks and you can’t figure out why. Fargo and Moorhead have a ton of winter activities for this very reason. Check out something like this for ideas.
Aim for:
One social plan per week (short coffee, video chat, or regular phone call counts)
One class or standing commitment
One place where you’re just around people, examples being a coffee shop, the library, the mall, the gym
Low-effort connection ideas:
Walk-and-talk phone calls
Running errands with a friend
Body doubling (working quietly next to someone or while on facetime)
Sitting in a sauna or hot tub around other humans
Group fitness classes where you don’t have to talk but still feel people energy
4. Get Your A** Moving (But Calm Down About It)
Unless you’re on your “hustle bro winter arc,” this is not the season for punishing workouts. Winter movement and self care is about warming your joints, muscles, and nervous system, not setting PRs.
Supportive winter movement ideas:
Walking (inside absolutely counts, check out the free walking tracks around you)
Stretching or yoga
Strength training (building muscle is hugely protective, we start to lose this as we age)
YouTube workouts at home
Indoor classes- think pickleball, cycling, yoga, etc.
Movement-based activities like bowling, pool, or axe throwing
Bottom-up regulation movement (body first, brain follows):
Gentle shaking, dancing, or bouncing/jumping
Slow stretching with deep breathing
Walking while listening to music
Sauna sessions followed by a cool shower
Foam rolling or massage
5. Eat Like a Healthy Bear
Winter cravings are real, and so are the energy crashes after your second Alani (I would know). Stable blood sugar = better mood, energy, and focus.
Support your winter mood with:
Higher protein at breakfast
Warm, hearty meals (soups, stews, warm oatmeal)
Simple, whole ingredients
Taking recommended supplements and vitamins consistently
Regular eating, no skipping all day or restricting as punishment
Extra winter fuel tips:
Add healthy fats (avocado, olive oil, nuts)
Eat every 3–4 hours
Pair carbs with protein for better energy
Hydrate people! Cold weather still dehydrates you. Try to aim for half a gallon. Yes I am for real.
Warm drinks help your nervous system feel comfort (tea, bone broth, coffee)
6. Create a Routine Already
Routine and structure are good for us, especially when every day starts to blur together. When there’s no daylight to naturally shape your day, you have to create that structure on purpose.
Pick 2–3 daily anchors:
Morning drink (coffee or tea)
Making your bed + opening the curtains
A consistent workout schedule
A set grocery or meal-prep day
A standing/walking phone call or social night (doesn’t have to be crazy- think board games, book clubs, craft nights, video game meet ups)
An evening wind-down routine
Extra winter structure ideas:
Same breakfast every weekday (switch it up by trying a new food or recipe)
Same gym days every week
Sauna, reading, or self care night
Sunday reset routine
Friday night ritual (my personal favorite is a homemade pizza & a movie that I picked out during the week)
Weekly “something to look forward to”
Bonus points if you plan one thing to look forward to every week, no matter how small.
7. Stop Brain Rotting
If winter has brought:
More doom scrolling
More zoning out
More drinking or smoking
Less movement
Social avoidance or isolation
More depressive and dark thoughts/feelings
It’s a signal or cue that you might be headed down that winter pit I mentioned earlier. Remember this rule: Add before you subtract.
Add:
Light exposure
Better sleep
Gentle movement
Nourishing food
Connection and structure
Small challenges + rewards
Sauna, hot baths, or heated blankets
Music, podcasts, audiobooks
Things that engage your senses
Once your system feels supported, the numbing behaviors often decrease on their own. If they continue to worsen, go…
8. Talk to Someone
If winter hits your mood every year, don’t wait until February to get support. Seasonal depression is real, and you don’t need to white-knuckle it. Therapy can help but if that isn’t your thing, that’s okay too. Reach out to someone you trust and try to get some support through this season.
I’ll double down on it for you, Midwest winters are not for the weak.
Sometimes the strongest thing we can do is admit we need a little help.
from your frozen Midwest therapist,
Morgan
