Beating the Winter Blues: Mental Health Tips to Lower Depression During Michigan Winters

We understand that winter in Michigan can be challenging. The long, dark days, chilly temperatures, and limited sunlight can leave many of us feeling isolated and downcast. For those already managing depression, anxiety, or fluctuations in mood, these winter months can feel even heavier. At Giesken Counseling Services (GCS), we want you to know that you are not alone, and there is support available to help you navigate this difficult time.

Here are some compassionate, evidence-based tips to help ease feelings of depression during the cold winter months, along with guidance on when to seek professional help.

Why Winter Can Worsen Depression

The seasonal changes during winter can disrupt our natural rhythms and serotonin levels, both of which are key to regulating our mood. Many people find themselves battling fatigue, low motivation, changes in sleep or appetite, and feelings of sadness as the temperature drops. For some, these symptoms might be part of a pattern known as Seasonal Affective Disorder (SAD), which often surfaces during the fall and winter.

1. Get Daily Light Exposure (Even on Cloudy Days)

Natural light is a powerful mood booster, and we encourage you to aim for 10–20 minutes outside each morning, whenever possible. Even on those gloomy Michigan days, spending time outdoors can brighten your spirits more than you might realize. If you find it hard to shake persistent winter blues, consider trying light therapy. Many people find relief using a recommended light box soon after waking.

Try this:  

- Take a morning walk, or simply stand outside with a warm cup of coffee.  

- Find a cozy spot by a window while working.  

- Enjoy music or a podcast as you soak up the light.

2. Create a Steady Winter Routine

Maintaining a consistent daily routine can make a world of difference. Sleep disruptions can increase feelings of depression, so aim for a regular wake-up time, even on weekends, and establish a calming bedtime routine. Small habits, like dimming lights in the evening, limiting screen time, and creating a soothing ritual, can help ground you and improve your mood.

3. Move Your Body in Ways That Feel Good

While exercise is known to uplift our spirits, it doesn’t have to be intense or strenuous. Gentle movement can also reduce feelings of depression and help maintain your energy levels.

Winter-friendly ideas:

- Enjoy a short walk, whether indoors or outside.  

- Practice yoga or do some light stretching at home.  

- Explore light strength training or follow along with movement videos.  

- Try "movement snacks," consisting of just 5–10 minutes of activity.  

If you’re feeling low on motivation, remember that starting with just five minutes can lead to more. Consistency is more important than intensity.

4. Intentionally Schedule Enjoyable Activities

It’s common to withdraw when feeling down, but planning small, enjoyable activities can help break that cycle. Even on tough days, finding joy in small moments can lift your spirits.

Consider:  

- Meeting a friend for coffee.  

- Diving into creative hobbies or crafts.  

- Getting lost in a good book, puzzle, or a rewarding baking session.  

- Volunteering or attending a local class.  

Pleasure can come in many forms, and it doesn’t need to be grand to be meaningful.

5. Stay Connected with Others

Feeling isolated can intensify winter blues, so it’s important to reach out and connect. Keeping it simple can help:  

- Plan for one social interaction each week.  

- Check in with a loved one via text or call.  

- Join a supportive group or community activity.  

Building connections—even in small doses—can greatly support your healing process.

6. Nourish Your Body with Care and Comfort

Winter often brings cravings for carbs and feelings of low energy. Instead of focusing on restrictions, emphasize balance and nourishment. 

Try to include:  

- Protein-rich breakfasts to energize your day. 

- Warm, hearty meals like soups and stews, or roasted vegetables that comfort your soul.  

- Stay hydrated; remember that warm tea counts too!

If you feel it might help, consider discussing your vitamin D levels with a healthcare provider to ensure you’re taking care of your physical health during these darker months.

7. Professional Support Matters

If feelings of depression linger, impact your daily life, or return each winter, seeking professional support can make a significant difference. 

At Giesken Counseling Services, we provide:  

- Individual, child, teen, couples, and family therapy.  

- Evidence-based treatments for depression, anxiety, and SAD.  

- Psychiatric medication management when appropriate. 

- Compassionate, collaborative care tailored to meet your unique needs.

Remember, you don’t have to navigate this alone—and there are treatments that truly help.

When to Seek Immediate Help

If you are experiencing thoughts of self-harm or overwhelming hopelessness, please know that immediate support is available:  

- Call or text 988 (Suicide & Crisis Lifeline).  

- Text HOME to 741741 for support.  

- If you’re in immediate danger, please call emergency services right away.

You’re Not Alone This Winter

If the winter months feel particularly tough, know that support is closer than you might think. Giesken Counseling Services offers in-person therapy and medication management in Flint Twp., Grand Blanc, Clarkston, and Rochester Hills, MI  

We also provide ONLINE services to clients throughout Michigan.

✨ Taking the first step toward feeling better is so important.  

📞 Call (810) 626-5191

Visit our Contact Us page to complete in online inquiry form, and we will get back with you shortly.

While winter may be cold and challenging, remember that you don’t have to face it unsupported. We are here to help you find the light and warmth you deserve.