Winter blues + 10 practical tips: how to feel better in autumn and winter
As the days get shorter, the mornings darker, and the temperature drops, many people feel it: less energy, less motivation, and a sadder mood . Sound familiar? You're certainly not alone.
That feeling even has a name: SAD – Seasonal Affective Disorder .
But don't panic 💛 There are plenty of small, doable things you can do to soften the transition into the colder season — so your energy and positivity don't disappear with the sun.
🌥️What exactly is SAD?
SAD is a form of mood swings that recur annually around the same time, usually in the fall or winter . It's linked to a lack of daylight, which throws your biological clock off. This lack of light affects the production of serotonin (your happiness hormone) and melatonin (your sleep hormone). The result: you feel tired more quickly, crave carbohydrates more, sleep differently, and experience a dip in motivation.
But the good news is: there's a lot you can do to support your body and mind. 💛
10 concrete tips to get through autumn and winter better
1. Seek out daylight every day
Even when it's gray outside, light is still healing . Get outside in the morning, or take a short 5- to 10-minute walk after lunch. 👉 It not only helps your mood, but also your blood sugar levels and concentration.
Having a busy day? Move your workspace closer to a window, or open your curtains completely during breakfast. Every ray counts 🌤️
2. Exercise 10 to 30 minutes a day
Exercise is pure magic for your mood. You don't have to run a marathon—even a quick stretch, a yoga session, or a walk can make a world of difference.
👉 Move your way:
- In the morning: a short online workout from our morning routine library
- During the day: a walk during the lunch break
- In the evening: a gentle stretch or breathing exercise before going to sleep
Arthur's Breakfast Box subscribers have free access to online workouts, meditations, and routines — perfect for staying in shape all year round.
3. Start your day consciously – with breath and rest
In a world where our minds never stop, it's so valuable to hit the pause button for a moment. Start or end your day with a short breathing exercise or a mindful moment .
👉 Try this:
- Breathe in for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Repeat 5 times
It helps calm your nervous system and bring peace of mind. You can find even more short, guided exercises on our mindfulness page .
4. Eat for energy, not just for comfort
During fall, your body needs nutritious, slow-release energy . Choose whole grains, nuts, seeds, fruits, and protein-rich foods.
💛 Tip: Warm oatmeal with apple and cinnamon or a slice of banana bread for breakfast provides stable energy and a happy feeling.
5. Maintain a regular routine
A regular sleep and meal routine helps your body clock tremendously. Wake up around the same time every day, eat breakfast on time, and schedule rest periods.
💡 Make your morning routine a time of joy instead of a rush. Put on some relaxing music, take your time with breakfast, and breathe deeply before starting your day.
6. Limit screen time — especially in the evening
Blue light from screens disrupts melatonin production, making it harder for you to sleep. 👉 Try to incorporate a "digital evening rest": put your phone away at least half an hour before bed.
What can you do instead? A cup of chamomile or lavender tea , a warm bath, or a few minutes of journaling. These small habits make a big difference in how deeply and restoratively you sleep.
7. Pamper yourself with a warm bath every week
Self-care doesn't have to be grand—but it should be *conscious*. Schedule one evening a week to truly relax: a warm bath with magnesium salts or essential oils, soothing music, candlelight. That half hour can do wonders for your tension, your muscles, and your mood.
8. Surround yourself with light and warmth
Create a cozy atmosphere in your home: warm lighting, scented candles, a soft throw. Light is nourishment for the soul, both literally and figuratively. A light therapy lamp can also help—use it in the morning while having breakfast for a little energy boost.
9. Connect with others
During the darker months, we quickly retreat into our cocoons—but connection is a powerful source of energy. Plan something small: coffee with a friend, a walk with your partner, or a cozy brunch. Social warmth helps counteract the emotional chill 💛
10. Plan ahead and celebrate small bright spots
Look forward to the little moments that bring warmth: a dinner, an afternoon of baking, a weekend away, or just… an evening under a blanket with tea.
💡 Tip: Write down what you're grateful for—three small things every day. This way, your brain automatically learns to think more positively, even on gray days.
💬 Closing Thought
Fall doesn't have to be a time of energy drain. See it as an invitation to slow down, recharge, and take better care of yourself . Your body needs time to adjust—give it love, light, and attention.
And don't forget: even when the sun shines less, you can still shine. 💛
Try it yourself with a free trial week
This blog was co-written by Caroline Bekaert (Nutritional Therapist & Naturopathy).
