Written by contributing writer Plamena Gavrilova
Thankfully, we have passed the winter solstice, which marks the longest night of the year, meaning only brighter days and evenings ahead. No more sunsets at 4pm, if you live in the UK like me, and brighter mornings that make you want to leave your cozy, warm bed. However, despite noticing a slight shift of longer days, winter depression’s effects can last well into the spring. So how can you prevent the onset of seasonal depression as the winter months approach and what can you do if you have found yourself in a melancholy pit throughout the winter?
TAKE YOUR VITAMINS
As we get less sunlight in the winter, it is indescribably important to take Vitamin D supplements. Many people suggest that you begin taking regular Vitamin D from as early as September to ensure you are prepared for the season.
‘The Public Health Agency (PHA) recommends that everyone should consider taking a vitamin D supplement this autumn and winter to help keep bones, teeth and muscles healthy.’
PICK UP A NEW HOBBY
Photo provided by Plamena Gavrilova, taken during her life drawing class she took over the winter.
The winter months can feel isolating, there is less motivation to see friends and less opportunities to plan activities due to the weather. This is why it is essential to occupy yourself with an unfamiliar activity, preferably with a social element. Such as a community drawing class or local sports team to join or cheer on, so that you are not only learning a new skill but also meeting new people. Put yourself outside your comfort zone this winter, you won’t regret it!
KEEP A STABLE ROUTINE
As much as you may feel you want to sleep till noon or are wired into the early hours of the morning, it is vital to keep a constant sleep routine. If you wake up at noon you have missed half the day’s sunlight, making you feel groggy and unmotivated. Similarly staying up into the early hours forces you to lose essential hours of sleep gained before midnight, which is said to be one the most revitalizing hours of sleep. This will in turn cause you to feel tired throughout your day, which can sway emotions and mood further fueling seasonal depression.
On the other hand, having a stable and consistent routine could boost your mood. This will help beat winter depression by making you feel more energized and eager to get on with your day. Furthermore, having extra time in the mornings e.g. for your favourite coffee before work can boost mood by creating a positive atmosphere to start your day on.
LISTEN TO UPBEAT MUSIC
No matter how much you want to crank up Slowdive and Cigarettes After Sex as soon as the autumn leaves fall, I urge you to limit your listening of sad music. From personal experience, listening solely to this genre of music will further hurl you into a depressive pit. Trust me, speak to 15-year-old me! Listening to upbeat and happy music, especially first thing in the morning, has been proven to increase mood and motivation.
Research shows that “the brain state associated with music listening is the DMN. The DMN is related to specific brain functions, such as self-referential views, empathy, self-awareness, mind-wandering, imagining the future” (Broyd et al., 2009; Gusnard et al., 2001).
Furthermore, researchers have found that “listening to sad music, compared with happy music, is associated with stronger mind-wandering and greater transitions to the DMN” (Taruffi et al., 2017). “These results suggest that the emotional valence of the music can modulate the engagement of the DMN activity” (Taruffi et al., 2017).
REDUCE SCREEN TIME
At a time where you may be seeing friends less, it is important to not fill that time with online chatter. Social media, especially viewing constant body focused content during the new year period, i.e. 2025 body transformations or how to lose weight in 2026, could have a detrimental effect on your mental health. Instead, you could pick up a new book or watch all those movies on your watch list. Do not fall into the trap of doom scrolling to fill time, be more present and learn something new instead!
With all these tips, you could improve your winter experience this year. Provide a productive and positive atmosphere for yourself this winter, and you will reap the benefits come spring!
If you’re struggling with seasonal depression don’t hesitate to reach out for help
Disaster Distress Helpline – Call 1-800-985-5990 or text TalkWithUs to 66746
National Suicide Prevention Lifeline – Call 800-273-8255 or Chat with Lifeline
Crisis Textline – Text TALK to 741741
For non-emergency help or advice you can also reach out to Paula Santos, LPC in the Inquiry Department - submit questions here
Sources
Anon. (2024) The importance of vitamin D this autumn and winter | HSC Public Health Agency [online]. Available from: https://www.publichealth.hscni.net/news/importance-vitamin-d-autumn-and-winter [Accessed 14 January 2026].
T. Zaatar, M., Alhakim, K., Enayeh, M. and Tamer, R. (2023) The transformative power of music: Insights into neuroplasticity, health, and disease. Brain, Behavior, & Immunity - Health [online]. 35, p. 100716. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10765015/ [Accessed 14 January 2026].
Edited by Natalli Binion
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