Do you find yourself feeling slow or off in the winter? Feeling tired, unfocused or unmotivated this time of year is more common than you might think. You may find that thinking takes more effort, tasks feel harder and everyday stress feels heavier this time of year.
“Many people report what they describe as a mental slowness that usually happens in the colder, darker months,” said Melanie Wolfe, a social worker with Banner Health.
While the winter season can affect your mind and mood, these changes usually go away in the spring. In the meantime, you can take steps to feel clearer again.
What is winter brain fog?
Brain fog is a general feeling of mental “cloudiness.” Wolfe said you may notice:
- Trouble concentrating
- Feeling tired or like you’re moving through the day on low energy
- Forgetting simple things
- Low motivation
- Low mood
Winter brain fog is not a medical diagnosis. It’s a sign that your body and brain are responding to changes in light exposure, routines, sleep and stress. When you know what’s causing it, you can make changes that will help you feel more focused and energized.
“You may need to do the opposite of what your mind and body want to do. Get up and move, connect with others, get exposure to light, seek new experiences or learn something. Work to understand your thought patterns and learn to manage them,” Wolfe said.
Why winter affects your thinking and mood
Here are some of the reasons you might notice winter brain fog.
1. Less daylight
Shorter days mean your body gets less natural light. “One of the biggest factors is the change in exposure to sunlight, and not only the amount of exposure but the right sunlight,” Wolfe said. “Winter sun hits at a different angle than summer sun and this affects your ability to create ‘happiness chemicals’ such as serotonin that affect your mood.”
Less daylight can also shift your internal clock and affect hormones like melatonin that help manage how alert you feel and how well you sleep.
What you can do: Get more light exposure. Open your blinds as soon as you wake up or spend a few minutes outside in the morning. “Going outside within the first hour after you wake up is best,” Wolfe said.
For some people, light therapy using a light source coming from above at an angle may help. Talk with your provider first to see if it’s right for you.
2. Changes in sleep patterns
Dark mornings make it harder to wake up and holiday routines can throw off your bedtime. When you don’t sleep well, your focus and energy drop, too.
What you can do: Support healthy sleep by sticking to a regular sleep schedule whenever you can. Create a calm routine before bed, limit screens in the hour before sleep and keep your bedroom cool, dark and quiet.
3. Seasonal stress
“Holidays can be an additional source of stress for people, with changes in routines, financial strains, family conflicts and unmet expectations,” Wolfe said. High stress levels can make your mind feel overloaded or unfocused and make it harder to think clearly.
What you can do: Create simple routines. Simple structure can make busy or draining days feel more manageable. Break tasks into smaller pieces and use reminders or checklists.
Try to make time for stress-reducing activities like meditation, mindfulness or relaxation.
4. Less movement
Cold weather can make it tempting to stay indoors and sit more. You don’t have as many options for outdoor activities. Less movement can lower blood circulation, energy and overall mood.
What you can do: Move your body throughout the day. Even small amounts of activity help. Short walks, stretching breaks or indoor exercises can make you feel more alert and improve your mood.
5. Disrupted eating habits
Over the holidays you may skip meals when you’re running errands and overeat or choose less-healthy options at gatherings. After the new year, you may overhaul your diet and make too many changes at once.
What you can do: Eat regularly. Balanced meals that include protein, vegetables and whole grains help you stay focused and energized. You’re less likely to drink water when it’s cold, too, so keep a water bottle nearby.
When winter brain fog may be more than seasonal
If you notice deeper or ongoing changes, it could be a sign of something more serious, like seasonal affective disorder (SAD) or depression.
Reach out to a provider if you notice:
- Ongoing, deep sadness that lasts longer than two weeks
- Irritability
- Loss of energy
- Not enjoying things you normally like to do
- Big changes in sleep or appetite
- Withdrawing from others
- Trouble functioning at work or home
If symptoms last more than a couple of weeks or get worse, checking in with a health care provider is important.
When to contact a doctor
Talk with a provider if winter brain fog:
- Interferes with your daily life and activities
- Comes with major mood changes
- Doesn’t improve after making lifestyle adjustments
- Makes you feel hopeless or overwhelmed
“It’s always good to trust your instincts,” Wolfe said. “If things are not improving, it is important to seek help.”
If you ever have thoughts of harming yourself, call or text 988 right away.
How Banner Health can help
If winter fog or mood changes are affecting your life, we’re here to support you. Reach out to an expert at Banner Health. Our behavioral health and primary care teams can evaluate your symptoms, recommend treatment and help you feel more like yourself again.
