Hey. If winter hits you harder than other seasons, you’re not dramatic, you’re not lazy, and you’re not “just in a mood.”
Midwestern winters are intense. Your brain and body are reacting to real changes in sunlight, routine, temperature, and stress.
Here are simple, real strategies backed by science and written for you, not your parents.
❄️ 1. Your Brain in Winter: What’s Actually Happening
Less sunlight = less serotonin (the “steady mood” chemical)
More darkness = more melatonin (the “sleepy / unmotivated” chemical)
Cold weather = less time outside, less movement
School stress + winter = emotional overload
So if you feel tired, snappy, stressed, or unmotivated… that’s literally your brain chemistry shifting. Nothing is wrong with you.
🌥️ 2. What You Might Notice in Yourself
You don’t need to have all of these. Even one or two is normal:
Zero motivation
“Nothing sounds fun anymore” vibes
Sleeping more or never feeling rested
More anxiety or overwhelm
Irritability (aka everything feels annoying)
Trouble starting assignments
Wanting to isolate
Feeling heavy, stuck, or blank
If any of this feels familiar, you’re not alone, lots of Midwestern teens feel this too.
🔆 3. Small Habits That Actually Help (No Fake Positivity)
These are science-backed and don’t require a full personality makeover.
☀️ Get at least 10 minutes of morning light
Open your blinds as soon as you wake up.
Light = energy + focus.
🧠 Use the 5-Minute Start Rule
If a task feels impossible, set a timer for five minutes and start just one part.
Your brain often needs momentum, not motivation.
🚶 Move your body a tiny bit
Not a workout: literally a 1–3 minute movement break.
Movement increases dopamine, the “motivation” chemical.
📚 Plan one “anchor activity” a day
Something small you can look forward to:
a show, a snack, a shower, a playlist, a game.
Your brain needs rewards in winter.
👀 Talk to at least one person a day
Online counts.
Humans need connection for regulation.
💧 Drink water + eat every few hours
Blood sugar dips → mood dips → everything feels harder.
(This is that important.)
🧊 4. When Stress Hits Hard (School, Friends, Family)
Try these micro-coping tools:
The “Name + Normalize” Trick
Say to yourself:
“Okay. I feel anxious. A lot is happening. Winter makes everything heavier.”
Your brain calms down when you put words to your feelings.
Box Breathing (4-4-4-4)
Inhale 4
Hold 4
Exhale 4
Hold 4
Repeats help regulate your nervous system.
The “Take a Lap” Reset
If you’re overwhelmed at school, take a quick walk to the bathroom or hallway.
Change of environment = reset for your brain.
Music as Regulation
Slow tempo → calms your nervous system.
Upbeat → boosts energy when you’re slump-y.
🌡️ 5. Signs You Might Need Extra Support
It’s completely okay to ask for help if you notice:
Nothing feels enjoyable anymore
You’re crying more often
You feel hopeless or stuck
You’re thinking about harming yourself
Your sleep is totally off
Your friends notice you’re different
Getting support isn’t weakness — it’s literally taking care of your brain.
💬 6. How to Talk to an Adult About How You’re Feeling
This can feel awkward, so here are scripts that don’t feel cringe:
“Winter’s been hitting me harder than usual. Can we talk?”
“I don’t feel like myself. I don’t know exactly why.”
“I think I might need help with my mood, but I’m not sure where to start.”
“School feels overwhelming lately. Can we figure out a plan?”
You never have to have the “perfect words.”
Your job is to speak up — the adults can help with the rest.
🧠 7. You're Not Broken. You're a Human in Winter
Michigan winters are long, dark, and emotionally heavy.
Your brain is reacting in a way that makes sense.
And with support, small habits, and real connection, you can feel better.
If you want someone to talk to, our therapists at Inspired Healing Therapy support teens with:
school stress
anxiety and overwhelm
identity exploration
seasonal mood changes
family communication
trauma-informed care
You're not alone. You matter. And you deserve to feel supported this winter.
Looking for FREE resources to help support you this holiday season? Check out our Somatic Guide to Navigating the Holidays free on the Inspired Healing Therapy Website. Happy self-caring!
