The colder, darker months can take a toll on well-being. Two out of five U.S. adults say their mental health worsens in the winter. Plus, about five percent of U.S. adults experience seasonal affective disorder (SAD), a type of depression induced by seasonal changes that typically begins when the weather gets colder and there’s less daylight.

Fortunately, there are science-backed lifestyle changes that can make this time of year more tolerable. Here’s how to take care of your mental health this winter.

Exercise regularly

When you exercise, your body releases endorphins, or “feel-good” chemicals that can improve your mood. A 2024 review of studies found that exercise—particularly walking, jogging, yoga, and strength training—can reduce symptoms of depression.

Before starting a new exercise routine, talk to your health care provider about the types of exercise that may work best for you.

Get outside

While getting outside during the colder months may feel challenging, time outdoors—especially in nature—has been shown to decrease stress, depression, and anxiety. Plus, sunlight helps your body make vitamin D, which may improve your energy and mood.

You can reap the benefits of nature no matter where you live.

“Cities can be very energetic and exciting but also can contribute to both conscious and unconscious stress from the sensory overload and challenges of maneuvering in those spaces,” said Jodie M. Smith, a Mayo Clinic nurse practitioner, in a 2024 Mayo Clinic article. “If you live in an urban environment, exploring to find even a small natural reprieve can be extremely beneficial.”

Prioritize sleep

Inadequate sleep has been linked to depression and anxiety. Taking steps to improve the quality and duration of your sleep can help you become more resilient against stressors.

You can improve your sleep by going to bed and waking up at the same time every day; avoiding caffeine, alcohol, and large meals before bed; keeping your bedroom cool and dark; and limiting exposure to distressing media in the evening.

Practice gratitude

Research suggests that people who practice gratitude are less likely to experience depression. It can also help you make lifestyle changes that improve your well-being overall.

“Practicing gratitude may also make someone a bit more motivated to take care of their health,” said Tyler VanderWeele, co-director of the Initiative on Health, Spirituality, and Religion at the Harvard T.H. Chan School of Public Health, in a 2024 Harvard Health Publishing article. “Maybe they’re more likely to show up for medical appointments or exercise. It may also help with relationships and social support, which we know contribute to health.”

Add more gratitude to your life by sharing what you’re grateful for with others or keeping a gratitude journal.

Spend quality time with loved ones

“Social isolation and loneliness have a serious impact on physical and mental health, quality of life, and longevity,” according to the World Health Organization, with effects comparable to other risk factors like smoking.

Research shows that people who have close confidants are more satisfied with their lives and less likely to experience depression. Even after holiday gatherings have ended, schedule time with friends and family to stay positive and feel supported.

Limit cell phone use

Social media use and “doomscrolling” inflammatory news headlines are both associated with anxiety and depression across age groups, especially in teens.

“Excessive social media use is associated with behaviors, such as poor sleep, increased social comparisons, impact on learning, and exposure to cyberbullying and negative content, that could contribute to the worsening of depressive symptoms,” Dr. Carol Vidal, an assistant professor of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine, said in a Hopkins Medicine article.

Minimize the time you and your family members spend on your phones by pausing notifications, keeping your phone out of reach when you’re preparing for sleep, using a “grayscale” setting to make scrolling less enticing, and finding phone-free hobbies to enjoy.

Light therapy

Light therapy is one treatment for people who have been diagnosed with SAD. It involves sitting in front of a bright light box for 30 to 45 minutes per day to increase light exposure.

This treatment may not be right for people who take certain medications or have eye diseases. Talk to your health care provider about whether light therapy is right for you and what type of light box you should use.

Seek professional support

If your mental health over the winter interferes with your daily functioning, seek help from a therapist, support group, or mental health hotline. Find resources here.

This article first appeared on Public Good News and is republished here under a Creative Commons license.