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Writer's pictureCathy Jenkins

Tips to Stay Positive When Life Feels Grey: How to beat the Winter Blues

As winter wraps its cold arms around us, many people find their moods dipping alongside the temperature. The shorter days and lack of sunlight can make life feel, quite literally, grey. This experience, often referred to as the winter blues, is common but not insurmountable. By understanding the science of your brain and harnessing the power of your subconscious mind, you can lift your spirits and rediscover positivity—even in the depths of winter.


The Science of Winter Blues


Winter blues, or Seasonal Affective Disorder (SAD), are linked to reduced sunlight exposure, which disrupts your body's circadian rhythm and affects the production of key neurotransmitters. Two major players in this process are serotonin and melatonin.


  • Serotonin: Known as the "feel-good" neurotransmitter, serotonin levels can dip during winter due to reduced sunlight. This decline contributes to low mood and energy.

  • Melatonin: This hormone regulates sleep. Longer nights can lead to an overproduction of melatonin, leaving you feeling sluggish and lethargic.


Understanding these mechanisms offers insight into why you might feel low—and empowers you to take actionable steps to counteract the winter blues.


Your Subconscious Mind: A Hidden Ally


Your subconscious mind is a powerful force that influences your thoughts, behaviours, and emotional responses. Often compared to an iceberg, the subconscious sits beneath the surface of conscious awareness but drives much of what we do. During winter, negative patterns can take root in the subconscious, reinforcing feelings of despair. By consciously reprogramming these patterns, you can cultivate a more positive outlook and break free from the winter blues.


Practical Tips for Staying Positive


Here are some science-backed and subconscious-focused strategies to help you stay positive during the winter months:


1. Embrace the Sunlight (or Mimic It)

Winter light to combat winter blues
  • Why it works: Natural light increases serotonin production and aligns your circadian rhythm, helping you fight the winter blues.

  • Action: Spend at least 30 minutes outdoors during daylight, ideally in the morning. If natural light is scarce, invest in a light therapy box to simulate sunlight.


2. Practice Gratitude

  • Why it works: Gratitude activates the brain's reward system, increasing dopamine levels and creating a positive feedback loop.

  • Action: Start a daily gratitude journal. Write down three things you’re thankful for every evening to prime your subconscious for positivity and counter the winter blues.


3. Reframe Your Thoughts

  • Why it works: Cognitive reframing challenges negative thought patterns and creates new neural pathways.

  • Action: When you catch yourself thinking negatively, pause and ask, “What is a more empowering way to view this situation?” For example, instead of “I hate this cold weather,” try “Winter gives me a chance to slow down and reflect.”


4. Meditate with Intention

  • Why it works: Meditation reduces stress and enhances self-awareness, allowing you to access and reprogram your subconscious mind.

  • Action: Practice guided meditations focused on positivity and resilience. Visualize yourself thriving in winter, associating the season with comfort and growth, and dissolving the winter blues.


5. Fuel Your Brain with Mood-Boosting Foods

  • Why it works: Nutrients like omega-3 fatty acids, magnesium, and vitamin D support brain health and mood regulation, which are critical during the winter blues.

  • Action: Incorporate foods like salmon, walnuts, leafy greens, and eggs into your diet. If sunlight is limited, consider a vitamin D supplement (consult your doctor first).

 

two women playing in the snow

6. Move Your Body

  • Why it works: Exercise boosts endorphins and reduces cortisol levels, naturally lifting

    your mood and combating the winter blues.

  • Action: Aim for 20–30 minutes of moderate exercise daily, such as brisk walking, yoga, or dancing. Movement also enhances neuroplasticity, the brain's ability to rewire itself, reinforcing positive patterns.


7. Engage in Meaningful Activities

  • Why it works: Purpose-driven activities increase dopamine and foster a sense of accomplishment, helping to ward off the winter blues.

  • Action: Take up a winter-friendly hobby like knitting, painting, or cooking. Volunteer or connect with loved ones to boost oxytocin, the “bonding” hormone.


8. Create a Cosy Environment

  • Why it works: A comforting space can trigger the brain’s relaxation response.

  • Action: Embrace the Danish concept of “hygge.” Add warm lighting, soft blankets, and calming scents like lavender or cedar to your home.


9. Rewrite Negative Scripts

  • Why it works: Your subconscious mind responds to repetition. Positive affirmations can replace limiting beliefs with empowering ones, especially during the winter blues.

  • Action: Write affirmations like “I find joy and beauty in every season” and repeat them daily, preferably in front of a mirror.


The Neuroscience of Positivity


When you practice these tips consistently, your brain undergoes neuroplastic changes, forming new connections that favour positive thinking. Over time, these pathways become stronger, making it easier to stay upbeat even when life feels grey.

Winter may pose its challenges, but it also offers an opportunity for introspection and growth. By embracing both science and the power of your subconscious mind, you can transform this season into a time of positivity, resilience, and renewal, leaving the winter blues behind.


So wrap yourself in a warm blanket, light a candle, and know that brighter days—both inside and out—are within your reach.


Call to Action: Do you have other tips or winter rituals that help you overcome the winter blues?

Share them in the comments below—we’d love to hear how you’re making the most of this season!



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