The handbook for combating winter blues
A guide for students to build energy, routine and resilience through the cold season.
For the first time in more than 5o years, the Greater Toronto Area saw its first five-plus centimetres of snow on November 9. The early snowfall may provoke many students to feel their energy levels deplete as the daylight grows scarcer and the temperatures plummet. But winter doesn’t have to be something we survive through. With intentional practices and campus resources, it can become a meaningful season of restoration and growth.
According to Dr. Robert Levitan from the University of Toronto (U of T), Seasonal Affective Disorder (SAD) can affect many students during the darker months, typically peaking in late January and February. The science behind it is straightforward—reduced sunlight disrupts our circadian rhythms and serotonin levels, leaving us craving carbohydrates, sleeping more, and struggling with motivation.
The good news is that we have the power to overcome SAD. Starting our preparation now to create routines before the shortest days arrive can completely transform our experiences during the winter months.
Being present
Mornings often start with chaos—notifications, emails, and social media doomscrolling that most of us are guilty of. But the way you begin your day sets the tone for everything that follows. So, instead of letting internet noise affect your first thoughts of the day, create space for rituals that ground you.
Play your favourite playlist, light a candle that smells like comfort, or make that soothing cup of tea or coffee. Find your version of comfort and stick to it. Try to delay your first scroll until after breakfast—you would be surprised by how much more relaxing your mornings feel.
Adding movement to your morning can also energize you through the cold. Wake up a little earlier to make your bed and step outside for a short walk. The combination of endorphins, daylight and momentum can strengthen you to thrive through the greyest days.
Every habit counts
To create an energizing winter routine, it is important to focus on actions that build energy instead of draining it. Start by getting dressed in clothes that make you feel good. You don’t need elaborate outfits, just something that makes you feel true to yourself. Motivation often follows action, and feeling put-together can be the first domino that sets a productive day in motion.
As you dress well for motivation, start building the habit of tidying and organizing your living space. Don’t wait before winter fully sets in. Think of winter as the nesting season—why not create a cozy environment, where you would actually enjoy staying when it gets dark before 5 p.m.? When your space feels welcoming, the season feels less suffocating.
Follow the light, literally
When it’s freezing, soaking up daylight routinely is even more crucial. A lunchtime walk around campus, a stroll by the U of T Mississauga (UTM) nature trail, or a walk to a nearby café can dramatically boost your mood. At the very least, try to get out of your home once a day. You might not feel like it, but it will help you feel more refreshed and joyful.
Alternatively, if you can’t bring yourself to walk in the cold, both U of T’s Scarborough campus (UTSC) and the Robarts Library at the St. George campus offer LED light therapy lamps. These aren’t just trendy wellness gadgets—they are evidence-based tools that can help regulate your circadian rhythm and boost serotonin production.
Learning to unwind
Winter is nature’s invitation to slow down. Fighting this natural course only creates more stress. Instead, lean into “grandma hobbies,” which are cozy indoor activities like reading, baking, puzzles, crafts, or decorating for the holidays, which may seem trivial, but are surprisingly powerful for mental health maintenance.
On top of that, dimming your lights as evening approaches can mirror natural rhythms and signal to your body to wind down. This small shift can improve sleep quality and directly affect your well-being. Having a good sleep can make or break your academic performance and emotional resilience.
Finding the magic in the cold
Instead of asking “How do I get through winter?” ask, “What has winter offered?” This isn’t just blind positivity; it’s neuroscience. How we frame experiences shapes how our brains process them.
Winter carries a different energy than summer. There’s no better or worse season—they’re just different. Creating cold-weather traditions, such as weekly movie nights with friends, weekend café exploration, or winter photography walks to capture the beauty of bare trees and fresh snow, are great ways to help us appreciate winter’s beauty.
Practicing “weather gratitude” can also reveal the value and enchantment on even the greyest days. Try and notice how your breath fogs in the cold air, listen to the satisfying crunch of snow underfoot and take deep breaths in the stillness after a snowfall. These mindful moments can ground you in the present. Shifting your focus from complaints of the colder season to gratitude.
Count blessings, not days
To reinforce a good mindset for the winter season, try noting three things you appreciated before bed. It could be something you saw, felt, or experienced. You can also categorize this by listing academic gratitude or body gratitude.
For example, show thankfulness for having access to heated buildings, libraries, and great learning spaces. And thank your body for carrying you through the cold—it deserves kindness, not criticism. These simple acts can put into perspective how privileged we are and encourage us to make the most out of the coldest months.
Winter will arrive whether we’re ready or not, but how we move through it remains entirely within our control. Start building these routines now. When January’s long nights creep in, you’ll have a foundation strong enough—not just to survive, but to genuinely thrive.
