Do you relate to feeling less motivated or more stressed during the winter months?
Shorter days, reduced sunlight, and fewer opportunities to go outside all affect how our brain functions. Mental changes may feel like simple “stress,” but in reality, winter causes actual chemical changes in the brain.
Why Mood Drops in Winter?
1. Less Sunlight → Lower Serotonin
- Sunlight boosts serotonin, which supports mood and energy.
- Shorter days reduce serotonin activity.
- This can lead to sadness and low motivation.
2. More Darkness → Higher Melatonin
- Darkness increases melatonin, causing sleepiness.
- Winter mornings stay dark longer.
- This leads to fatigue and “brain fog.”
3. Circadian Rhythm Disruption
- Your internal clock relies on morning light.
- Less light shifts sleep cycles later.
- This affects mood, focus, and energy.
4. Decreased Activity & Isolation
- Cold weather reduces exercise and movement.
- Less activity = lower endorphins, more stiffness.
- People go out less, which increases loneliness.
How to Maintain Mental Health in Winter
1. Increase Light Exposure
- Take morning walks (10–20 min).
- Sit near bright windows.
- Light therapy boxes help regulate mood and circadian rhythm.
2. Move Your Body Daily
- Try home workouts, stretching, or yoga.
- Even 10 minutes improves mood and reduces stiffness.
- Exercise increases serotonin and endorphins.
3. Keep a Consistent Sleep Schedule
- Same wake-up and bedtime daily.
- Reduce screen time before bed.
- Morning light helps reset melatonin.
4. Stay Social and Connected
- Weekly meetups, calls, or group activities.
- Social interaction boosts dopamine.
- Connection reduces stress and loneliness.
5. Support Mood With Nutrition
- Omega-3 foods: salmon, nuts, flaxseed.
- Consider vitamin D if sunlight is limited (ask a doctor).
- Steady meals help stabilize energy and mood.
Join Our Winter Wellness Activities
Staying active and connected is especially important during winter. Our clinic’s running club and Radio exercise community help support both physical and mental health.
Normal Schedule (Spring–Fall)
- Every Sunday
- 9:00 AM – ラジオ体操 (in person)
- 9:30 AM – Running (in person)
Winter Schedule (Mid December–February)
To help everyone stay active during cold months:
- 9:00 AM – Radio exercise on Zoom
- 9:10 AM – In-person running (partial radio exercise, then group run)
These gentle movements and group runs help boost energy, reduce stress, and maintain community connection—even on dark winter days.
