How I’m Avoiding the Winter Blues as a Mom: Real-Life Tips from a Functional Nutritionist
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Winter can be tough, especially when you’re a busy mom trying to juggle everything from school drop-offs to family meals. I’ll be the first to admit—I’m not a fan of the cold. When the temperature drops and the days get shorter, I find myself feeling drained, unmotivated, and just a little off. If you’re reading this and thinking, Yep, that’s me, trust me—you’re not alone.
As a functional nutritionist, I know the science behind why this happens. But beyond that, I’m also just a human being who deals with the winter blues like everyone else. It’s not always easy, but over the years, I’ve found a few strategies that really help me feel more like myself—even in the dead of winter. Let me walk you through how I’m getting through the season and staying positive, and hopefully, you’ll see yourself in my story and feel encouraged to try some of these tips yourself.
Changing My Mindset Around the Cold
Let me be honest: I hate the cold. There’s nothing appealing to me about freezing temperatures and bundling up just to leave the house. For years, I’d dread this season, and my mindset only made the winter blues worse. But recently, I’ve started working on changing my perspective, and it’s been surprisingly effective.
One trick that’s helped me is watching warm, cozy YouTube videos. I find videos of warm, hygge-inspired homes, fireplaces, or even cozy cabin vlogs to shift my mindset. Instead of focusing on how cold it is, I try to create a sense of warmth and comfort around me. Our mindset is powerful, and by surrounding myself with cozy visuals and embracing the idea of winter as a time for rest and reflection, I’ve noticed a shift in how I feel.
From a functional medicine perspective, stress and negative thinking can take a toll on our bodies, so focusing on things that bring comfort helps lower cortisol and improves overall well-being.
Red Light Therapy for a Boost
I’ve also started using red light therapy at Planet Fitness. Red light therapy has been shown to increase energy, reduce inflammation, and improve mood—things we could all use during these darker months. It helps stimulate the production of ATP (energy) in our cells, which gives me a much-needed pick-me-up on those days when I just want to crawl under the blankets.
It’s such an easy thing to fit into my week, especially if I’m already at the gym. Plus, it’s backed by science! Red light helps mimic the effects of sunlight, which we get much less of in winter. If you can find a gym or wellness center that offers it, I highly recommend giving it a try.
Taking My Vitamin D (Religiously)
I can’t talk about beating the winter blues without mentioning Vitamin D. If you’re a mom dealing with a busy schedule, it’s easy to overlook how much less sunlight we get during the colder months. But here’s the thing—Vitamin D is critical for mood regulation and immune function. When we don’t get enough, we can feel sluggish, depressed, and even more susceptible to getting sick (and we all know moms cannot afford to get sick).
I take a daily Vitamin D supplement to make sure I’m staying on top of it. This simple step is essential, especially when I know I’m not getting enough natural sunlight.
Making Time for Connection: Book Club and Weekly Chats
Isolation can sneak up on us, especially during the winter when it's easy to hunker down at home. But being around other people—especially other moms who understand what you’re going through—is so important for mental health. That’s why I prioritize going to my book club. It’s not just about the books (though I love reading); it’s about connecting with other women, sharing stories, and laughing. These moments of socializing give me something to look forward to, and they break up the monotony of those long, cold weeks.
On top of that, I make sure to call my sister or a close friend at least once a week. It’s become a ritual that I really cherish. Whether it’s just venting about our week or catching up on life, that phone call is like a little reset for me. If you’re reading this and thinking, I don’t have time, trust me—I get it. But even a 10-minute chat with your grandma, parents, or best friend can make a huge difference.
Bundling Up for Morning Walks
Every morning, I walk my son to school. There are days when the thought of stepping outside into the cold makes me want to run back to bed, but I’ve found that bundling up and getting out into the fresh air is actually one of the best things I can do for my mental health. It’s tempting to just hop into the car and stay warm, but something about being outside—even in the cold—refreshes me.
From a functional medicine perspective, sunlight exposure in the morning helps regulate your circadian rhythm and boosts serotonin levels, which is essential for mental health. Even on cloudy days, getting outside helps my body wake up, improves my mood, and gives me a little energy boost for the day.
If you’re struggling with the winter blues, I encourage you to bundle up, grab your kids (or just take a solo stroll), and get outside—even if it’s for 10 minutes. You might be surprised at how much better you feel after getting some fresh air.
Prioritizing Self-Care and Connection
It’s easy to lose yourself in the chaos of motherhood, especially during the winter when the days feel endless. But one thing I’ve learned is that self-care doesn’t have to be fancy or complicated. It’s about finding little moments of joy, connection, and care that fill your cup.
For me, that’s red light therapy, Vitamin D, cozy YouTube videos, and making time to connect with people I love. It’s these small but intentional acts that help me keep the winter blues at bay and remind me that I’m not just surviving winter—I’m thriving through it.
So if you’re feeling the weight of the season, know that you’re not alone. There’s no one-size-fits-all solution, but finding what works for you—whether it’s a morning walk, a chat with a friend, or bundling up for some fresh air—can make all the difference.
We’ve got this, mamas!
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Bailey Petrucelli is a Women’s & Family Nutritionist and wellness advocate, passionate about helping moms and families take charge of their health. On her blog, The Peachy Nutritionist, she shares practical tips, empowering holistic wellness information, nutritious recipes, and real-life wellness strategies to empower moms to create a healthy and balanced lifestyle for their families.