Meriden Health Talk

How to Cope with Winter Burnout

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In this episode of Meriden Health Talk, we are talking about what winter burnout is, why it happens, and most importantly how to cope with it in a positive way that actually works.


Winter burnout is that mid-winter crash and can happen for a few reasons, including:

  • Shorter daylight hours and reduced sunlight exposure,
  • Disrupted sleep cycles,
  • Colder weather could be limiting movement and outdoor exercise, and
  • Increased work pressure after the new year

    • Your body and brain are highly sensitive to light. When sunlight decreases, so does serotonin, the neurotransmitter that helps regulate mood. Melatonin levels shift too, which can make you feel sleepier and less energized.


    On top of that, winter often reduces social interaction and spontaneous activity. We are inside more. We move less. We isolate more.


    Here are some common signs that you may be experiencing winter burnout

    • You feel tired even after sleeping
    • Work feels heavier than usual
    • You’re procrastinating more
    • Small tasks feel overwhelming
    • You crave comfort foods and carbs
    • You’ve pulled back socially
    • Your workouts feel harder, and
    • Your patience is shorter

      • As your local health department, we are here to give you some practical tips on how to cope with winter burnout.

      1. Prioritize morning light. Light is medicine for your brain. Try to get outside within 30-60 minutes of waking up even on a cloudy day. Natural light helps regular hormones such as cortisol and rests your circadian rhythm.
      2. Keep moving your body. Exercise in the winter feels harder because your body is conserving energy, but movement boosts dopamine and serotonin which can boost your mood and motivation. You don’t need intense workouts - just 30 minutes of walking, dancing, or active chores around the house. At the Meriden Senior Center, members have the opportunity to participate in weekly exercise classes such as dance, balance for seniors, and yoga. Meriden Parks & Recreation also offers opportunities for community hikes, yoga, and more at some of Meriden’s beautiful parks.
      3. Check your sleep and try keeping consistent sleep and wake times, limit screen exposure an hour before bed, and avoid heavy meals or alcohol late at night. Sleep consistency protects your mental energy.
      4. Increase social connection. Winter isolation quietly feeds burnout. Try getting together with friends or loved ones. You can also join a small class or group. The Meriden Senior Center offers a variety of classes and clubs for seniors such as ceramics, creative writing, quilting, ukulele class, dominoes club and more.
      5. Support your body nutritionally. Winter cravings are real. Carbs temporarily boost serotonin, which is why you might want bread and sugar more often. Instead focus on filling your plate with leafy greens and lean protein, focus on staying hydrated, and check your vitamin D levels.

        6. It is important to talk to your healthcare provider if your fatigue is severe, persistent, or paired with other symptoms such as:

        • Significant mood changes
        • Loss of interest in things you normally enjoy
        • Major sleep disruptions, and/or
        • Feelings of hopelessness

          • If you have thoughts of suicide, are experiencing mental health or substance use crises or emotional distress, you are not alone. Help is available. The 988 Lifeline provides 24/7, free and confidential support for people in distress, and can also provide prevention and crisis resources for you or your loved ones.


          For help, text or call 988, or chat with 988 professionals on their website at www.988lifeline.org/chat. Services are available in English and Spanish.

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          Meriden Health TalkBy meridenhealthtalk