Winter and seasonal low mood

Can activity help with winter or seasonal low mood?

Possibly. Activity may help, but the evidence is suggestive rather than firm, so it's best seen as one part of looking after your mood¹.

A daily one-hour walk outdoors in the morning may ease seasonal low mood symptoms². Aerobic exercise and bright light may also both ease depressive symptoms³.

Research on depression more broadly points the same way, though it isn't specific to winter. In people with depression, walking or jogging, yoga and strength training appear to work better than some other types of exercise, particularly when intense, but confidence in this is low⁴. Different weekly amounts seemed to work about equally well, so no best amount has been shown⁴.

Whether activity outdoors beats activity indoors for mood is unclear⁵. That means you can choose what's practical for you.

How to act on it

• If it feels safe and comfortable, try a walk outdoors in daylight, ideally in the morning.
• Choose something you enjoy. Walking is a simple option, and no best type has been shown.
• On days when going out is hard, movement indoors still counts. Activity of any length adds up.
• Keep it gentle at first. Feeling a little better afterwards is a good sign; soreness isn't needed for progress.

Avoid drinking too much alcohol or using illegal drugs to cope with low mood⁶.

When to check with a health professional

If you think you might have seasonal affective disorder, or you've been diagnosed and treatment isn't helping, see a doctor, another health professional or a mental health service. Support is also available if you're struggling to cope⁶.

Feeling guilty, hopeless or worthless, or having thoughts of suicide or self-harm, can be part of seasonal affective disorder⁶. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number if you are in immediate danger.

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through, so get it checked by a doctor.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.