December 2023

Want to Beat the Winter Blues? Try These 10 Mood-Boosting Activities

Winter can be a magical time of year. The evenings get darker, we can look forward to holidays like Christmas, and if we are very lucky, we might even get a sprinkling of snow. There’s nothing quite like cosying up inside with a blanket and a good book or a cup of hot chocolate. However, for many people, winter can also bring about feelings of sadness or lethargy, often referred to as the “winter blues”. If you find yourself feeling down during the colder months, you’re not alone.

As the days get shorter and the temperature drops, you may be feeling less energetic and more downcast. This is often due to a decrease in dopamine, a neurotransmitter that plays a crucial role in our mood, motivation, and overall sense of well-being. Fortunately, there are several effective ways to boost your dopamine levels during the winter months.

Here are 10 mood-boosting winter activities that can help you beat the winter blues.

Understanding Dopamine

Dopamine is often referred to as the “feel-good” neurotransmitter because it is associated with feelings of pleasure and reward. It helps regulate mood, motivation, attention, and learning. A dopamine deficiency can lead to symptoms such as fatigue, lack of motivation, difficulty concentrating, and feelings of sadness or depression.

During the winter months when sunlight is scarce and outdoor activities are limited due to cold weather conditions, our dopamine levels can naturally decrease. This can lead to what’s known as Seasonal Affective Disorder (SAD), a type of depression that’s related to changes in seasons.

1. Embrace Outdoor Activities

Just because it’s cold outside doesn’t mean you have to stay indoors all day. Getting outside and soaking up some natural sunlight can do wonders for your mood. Try going for a brisk walk with your family or friends. It doesn’t matter if it’s raining, wrap up in waterproofs and get splashing.

2. Practice Mindfulness and Meditation

Winter can be an excellent time to slow down and practice mindfulness and meditation. These practices can help reduce stress levels, improve focus, and boost overall well-being. You don’t need any special equipment – just a quiet space where you can relax and focus on your breathing. Or you could join a local yoga group, which will also help you get out of the house and meet new people as well.


Regular meditation helps reduce stress and anxiety while promoting feelings of calmness and well-being – all of which contribute to increased dopamine levels.

Listening to Music:

Music has been proven to have a direct effect on our mood by triggering the release of dopamine. So put on your favourite tunes and let the music lift your spirits!

Creative Activities:

Whether it’s painting, writing, cooking or any other creative endeavour you enjoy – these activities can induce a state of ‘flow’, leading to a surge in dopamine levels.

Social Interaction:

Spending time with loved ones or engaging in social activities also stimulates the production of dopamine. Plan movie nights at home with family or virtual hangouts with friends if outdoor gatherings aren’t possible due to weather conditions or pandemic restrictions.

3. Cook Comforting Meals

There’s something incredibly comforting about cooking and eating warm meals during winter. Whether it’s a hearty soup or stew, baking cakes, or making hot chocolate from scratch – spending time in the kitchen can be therapeutic and rewarding.

What you eat can significantly impact your dopamine levels. Certain foods are rich in tyrosine, the amino acid that’s a building block for dopamine.

Protein-Rich Foods:

Foods high in protein like eggs, dairy products, meat, and soy products are excellent sources of tyrosine.

Fruits and Vegetables:

Certain fruits and vegetables such as bananas, avocados, apples, watermelon, green leafy vegetables, and beetroot are also known to increase dopamine levels.

Dark Chocolate:

This is not only delicious but also contains phenylethylamine which triggers the release of dopamine.

4. Stay Active Indoor and Outdoor

Staying active is crucial for maintaining good mental health during winter months when we tend to be less active. You can join a local gym, practice yoga at home, or even dance around your living room. The key is to find an activity that you enjoy and stick with it.

Winter Sports:

If are lucky enough to get snow, engaging in winter sports like skiing, snowboarding or ice-skating not only gets your heart pumping but also provides an opportunity for you to enjoy the beauty of nature during winter. These activities can be exhilarating experiences that trigger a surge of dopamine.

Indoor Workouts:

If you’re not a fan of outdoor activities during winter or if weather conditions don’t permit them, indoor workouts like yoga or high-intensity interval training (HIIT) can be equally effective in boosting your dopamine levels.


Even a simple activity like walking can help. Bundle up and take a brisk walk around your neighbourhood or local park. The fresh air and change of scenery can do wonders for your mood.

5. Socialise and Stay Connected

Socialising might feel a bit challenging during winter, especially when the weather is bad. However, staying connected with friends and family is essential for our mental health. Arranging virtual meet-ups, phone calls, or even a soggy walk can lift spirits – you could even plan a walk to the local pub for a Sunday roast.

6. Learn Something New

Winter is the perfect time to pick up a new hobby or learn something new. Whether it’s knitting, painting, or learning a new language or instrument – engaging your mind in learning can be a great mood booster.

7. Volunteer Your Time

Helping others can significantly improve your mood and overall well-being. Consider volunteering at a local charity or community centre. Not only will you be doing something good for your community, but you’ll also feel good about yourself.

8. Create a Cosy Atmosphere

Creating a cosy atmosphere at home can make winter much more enjoyable. Light some candles, put on some soft music, and wrap yourself in a warm blanket. It’s also a perfect chance to sample all the home baking you’ve been doing.

9. Plan Future Adventures

Planning future adventures can give you something to look forward to and help beat the winter blues. Whether it’s planning a summer vacation or just daydreaming about places you’d like to visit – this activity can bring joy and excitement. You could even book yourself into a photoshoot at a local studio – banish winter blues with a fun experience either on your own, or with family. If you want to be super quick and say goodbye to 2023 in style, then why not take advantage of our offer for a professional photoshoot.

10. Practice Self-Care

Last but not least – take care of yourself! Make sure you’re getting enough sleep, eating healthily, and taking time each day to relax and unwind.

With these 10 mood-boosting winter activities in mind, you’re well-equipped to beat the winter blues and make the most out of this season.

Remember that it’s okay not to feel okay all the time – but if your low mood persists or interferes with your daily life, it’s important to seek help from a mental health professional. Winter blues can sometimes be a sign of Seasonal Affective Disorder (SAD), a type of depression that’s related to changes in seasons.