Winter is a season that many people struggle with. When the sun starts setting at 7 p.m. in late Fall, I often find myself feeling melancholic and wistful for the long, sunny days of summer. As someone who grew up in South Florida, I never experienced a true winter until moving to Colorado in 2019. While winter is a difficult time for many (myself included), it is an important season when the natural world slows down and rests so that something new can bloom in its place. Humans are not separate from nature and our feelings about winter are a beautiful reminder of that. Now that I have lived in Colorado for nearly six years, I have learned how to appreciate winter’s invisible magic. In this article, I’ll share more information about “winter blues,” outline how to take care of yourself during this season, and provide actionable tips to get you started.
Even though Denver is one of the sunniest cities in the United States, each year thousands of adults in Colorado experience Seasonal Affective Disorder (SAD). Also known as seasonal depression or the winter blues, seasonal affective disorder is characterized by mood changes and depression-like symptoms that typically occur during late fall and winter when the sun starts setting earlier. Seasonal affective disorder is a type of depression that is characterized by a recurrent seasonal pattern, with symptoms lasting roughly 4−5 months out of the year.
Seasonal affective disorder differs from the winter blues depending on how greatly the depression-like symptoms interfere with your daily life. Those suffering from the winter blues may feel down, but are still able to take care of themselves and others. They may suffer from lower energy levels, but are still able to show up to their job and complete their daily tasks. While I assume those reading this are somewhat familiar with the symptoms of the winter blues and seasonal affective disorder, my hope with this article is to give you actionable tips on how to overcome your winter sadness, and hopefully cure it.
How to Beat the Winter Blues
Become a Lizard 
Sunlight during the winter months is short lived. So to beat the winter blues, it is imperative that you make the most out of the natural sunlight during daylight hours. When you get up for the day, open all the blinds to let in as much natural sunlight as possible. Experts recommend sitting in the sun for at least 10 minutes directly after waking up. However, that can be hard to do when it’s cold outside or if you’re a busy parent or professional.
The absolute best way to make the most of natural sunlight is by waking up earlier. If waking up early is a challenge for you, try scheduling a group workout class in the morning between 5 a.m. – 8:30 a.m., depending on your schedule. To keep yourself accountable, it’s best if this exercise class has a strict late-cancellation or no-show policy. That way you’ll actually have a motivating reason to get up and out of bed in the morning. An added benefit to a morning workout class is that it boosts your endorphins (your happy hormones) and increases natural energy levels which can sustain you for the rest of the day. This natural boost can significantly help those with seasonal affective disorder.
Sunlight during the winter months is not very strong. Did you know that if the UV Index does not get above 2, then our bodies cannot naturally generate Vitamin D? In Colorado, even on super sunny days, the UV Index often does not rise above 2 during the winter months. To combat this issue, many turn to artificial sunlight. Light therapy boxes – also called happy lamps or sunshine lamps – simulate sunlight exposure and can effectively treat symptoms of seasonal affective disorder as long as the device can safely generate 10,000 lux. A light therapy box is a great tool for those who don’t sit in natural sunlight for at least 10 minutes after waking up. For maximum effectiveness, I’d recommend placing the device where you spend the most time in the morning. I have mine on my desk and I use it for the first 30 minutes of my workday. If light therapy boxes do not provide symptom relief, consult your primary care physician to determine if you have a Vitamin D deficiency and consider adding a Vitamin D supplement to your diet.
When we’re in the thick of winter and freezing cold outside, try to embrace winter warmth wherever you can find it. A popular, heated, winter wellness activity is visiting dry saunas. Many gyms (such as Chuze Fitness, CLMBR, or LifeTime) in the Greater Denver Area offer saunas as part of their membership packages. Gym memberships with amenities are a great way to integrate warm sauna sessions into your weekly routine. Another way to integrate warmth into your weekly movement routine is by taking heated workout classes, like hot yoga. Bikram Yoga Mile High has some of the hottest yoga classes in Denver. The bikram style is challenging but a must-try style for any curious yogi. Other studios that offer heated classes include The River Yoga, TruFusion Denver 9&Co, and CorePower Yoga.
For warm winter self-care, relaxing at a day spa like Havana Sauna, The Spa at Four Seasons Hotel Denver, or Indian Hot Springs is a must! If you spend a lot of time in the mountains hitting the slopes during the colder months, exhale Spa Beaver Creek, Infinity Spa at Grand Colorado, or Glenwood Hot Springs are spas that are worth checking out. Many of these spas have plenty of heated amenities, including dry saunas, steam rooms, or hot tubs. For an extra lavish day spa experience, consider bringing your own skincare products, like sheet masks, to give yourself a winter-friendly hydrating facial.
Channel Your Inner Golden Retriever 
We talked earlier about the benefits of staying active in the winter. Remember those happy hormones called endorphins? If going to the gym isn’t your thing, you could bundle up and go for a walk to get fresh air, sunshine, and movement. You could also dive head-first into winter by engaging in winter-friendly outdoor activities such as skiing, snowboarding, ice skating, hiking, sledding, snowshoeing, or snow tubing. Colorado has plenty of these winter sport activities. If going outside in the cold isn’t your thing, make sure to capitalize on the days when the temperature in Denver gets up into the 50s or 60s! Visiting one of Denver’s four major parks: Cheeseman, City Park, Wash Park, or Sloans Lake is a great way to enjoy those bluebird days.
Community is one of the best antidotes to the winter blues. Endorphin levels increase not only when we engage in regular exercise, but also when we have positive, fun social interactions with loved ones. Get out of the house regularly, even if it’s just to a coffee shop or library. Going to a library is a great, free way to get out of the house. Plus, the Denver Public Library system has so many perks for Colorado residents, like free or discounted tickets to the Denver Museum of Nature and Science, Denver Botanic Gardens, MCA, and the Molly Brown House Museum. You can also get State Park passes, rent a sewing machine, or get help with a business plan. Also, at most of the Denver Public Libraries you can rent community rooms, which are free, private spaces to work for those who work from home and want to get out of the house.
While many outdoor options are eliminated in the winter, still try to be social inside. Visiting a historic or local movie theater, like the Mayan, is a fun indoor activity. The Mayan Theater offers discounted movie tickets on Tuesdays if you sign up for their loyalty program. Spending time at home trying new recipes or experimenting in the kitchen is an engaging and delicious way to combat the winter blues. You could also host a dinner party or game nights at home with friends and family to maintain social connections during the colder winter months.
Hibernate Like a Bear 
When the weather gets cold, our homes are often our sanctuaries. To best beat the winter blues, make sure your home is a warm, cozy space. Bring out your softest bedding and blankets. Wear fuzzy socks and lots of layers to stay warm, cozy, and comfortable. On overcast, grey, or low visibility days, I recommend lighting candles to create a soothing ambiance. I bulk buy my candles at Marshall’s, TJMaxx, HomeGoods, or Sierra at the end of fall. Other cozy, home activities that are perfect for treating the winter blues include reading more books, working on puzzles, coloring books, or crafts, and catching up on movies or TV shows. Winter hibernation is also a great time to learn a new language or skill that can pad your resume or spend time tackling larger, indoor house projects that you’ve been putting off.
By incorporating these small but meaningful changes into your daily routine, you can shift your perspective on winter and make the colder months more enjoyable. Rather than dreading the season, you can embrace its quiet magic and use it as an opportunity for rest, reflection, and renewal.