The end of the year typically brings holiday cheer and hot cocoa for most, but for many of us, it also brings the winter blues and seasonal depression. Creatives are hit especially hard at this time of year, and it’s important to take extra care of your brain when these feelings hit. That’s why having a few grounding habits in your back pocket can make all the difference. 🧠⚡️ In this post, we’ve got some tips to help lift your spirits from the inside out.
Practical Self-Care Ideas for Musicians to Beat the Winter Blues
Before We Dive In…
Just a quick note before we get into it. The “winter blues” are not the same thing as diagnosed Seasonal Affective Disorder (SAD). The winter blues usually show up as low energy, irritability, or just feeling off during the colder months. They don’t typically interfere with your ability to function. SAD is different. It is a clinical condition that can be more intense and typically requires support from a mental health professional. This can include therapy, medication, or other forms of treatment.
The tips in this post are meant to help you take care of yourself during the winter slump. If you feel like you need additional support, please don’t hesitate to reach out for help! There are plenty of great resources available for artists. This post, “Mental Health Resources for Musicians,” is a helpful place to start with 12 organizations that have made it their mission to support artists, especially.
In the meantime, here are some of our team’s personal recommendations below.
Get Some Sunlight
Don’t take Vitamin D for granted! Trust me, it plays a very real role in boosting your mood, and sunlight is one of the easiest ways to get more of it. Even if stepping outside feels like the last thing you want to do in the cold, it can make a noticeable difference. Just throw on a sweater, step out for 10 to 20 minutes, and let your body wake up a bit. Take a few slow breaths, feel the light on your face, and use the moment to reset your mind.
It doesn’t have to be a full scenic hike. Even a quick loop around the block can give you a little clarity, some much-needed fresh air, and a small burst of energy you might not realize you needed.
Add Some Indoor Plants To Your Home
Plants do more than brighten up a room. Studies show they can improve air quality by filtering out toxins like formaldehyde and benzene. NASA’s research on indoor plants even highlights their ability to reduce pollutants that can linger in homes and studios, making your space healthier and more breathable. And the benefits go beyond clean air. Being around some greenery has been linked to lower stress levels, reduced blood pressure, and increased feelings of calm and focus. One study from the University of Hyogo in Japan found that even looking at plants for a few minutes can help reduce mental fatigue and improve mood.
If you spend a lot of time working from home or in your studio, adding a small plant to your desk can create a sense of calm and give you a little companion to glance at while you work. Easy-to-care-for options like pothos, snake plants, or ZZ plants make it simple to add greenery without the stress of high maintenance. 🌱
Listen To Some Good Music
Before you hit me with an “um, duh?” Hear me out… As a musician, you and I know better than anyone that music has a way of hitting where words alone just can’t. It can calm your racing thoughts, help you shake off tension, and make a gray winter day feel a little brighter. Studies even show it can lower stress hormones, slow your heart rate, and ease blood pressure.
You don’t need a fancy playlist, just pick some tracks that make you feel like yourself. The songs that make you want to dance around your living room and sing along at the top of your lungs. These are the ones we want. And if you don’t feel like dancing, simply let the songs wash over you while you sip your coffee. Pair it with a quick walk outside. Suddenly, you’ll feel that winter haze doesn’t feel so heavy.
For me, nothing beats Tame Impala on a sunny morning. Find your soundtrack and let it do its work.
Fix Your Sleep Schedule
I know, I know… Easier said than done. But sleep has an undeniably major effect on your health and well-being. With it getting darker outside earlier, it’s easy for your sleep schedule to get even worse, if it’s not the best already. Studies show that disrupted sleep can contribute to feelings of sadness, low energy, and even worsen stress. Over time, poor sleep makes everything feel heavier, from creative work to daily tasks.
Here are a few ways to get your rhythm back on track:
- Skip daytime naps, even if you’re tempted.
- Put your phone down at least 30 minutes before bed to give your brain a break. (You can do it, trust me.)
- Wake up at the same time every morning, even on weekends.
- If you need a little help falling asleep, try a low dose of melatonin 30 to 60 minutes before bed.
Think of these as small, consistent habits that let your body and mind reset. A solid sleep schedule can completely change how you feel during these dark months.
Try Meditation
We’ve talked about it before, and we’ll say it again. Meditation isn’t about clearing your mind completely or magically making stress disappear. It’s about pausing long enough to notice what you’re feeling and giving yourself a chance to reset. Taking even a few minutes can help you recognize that your emotions are normal, manageable, and something you can work with instead of against. Here’s a simple way to get started:
- Find a comfortable seat on a chair or the floor with your legs crossed.
- Inhale slowly through your nose for four counts.
- Hold that breath for four counts.
- Exhale gently through your mouth for four counts.
- Hold empty lungs for four counts.
- Repeat for as many rounds as feels right.
If you want guidance or a little extra structure, Meditation Oak is an app we use at Symphonic. It’s beginner-friendly but also useful for seasoned meditators. Even ten minutes a day can help you feel calmer, clearer, and more centered, which is exactly what you need during the winter slump.
In Conclusion…
You are not alone. We all could use a helping hand. Don’t be afraid to reach out to your friends and family when you’re having a tough time. No matter how big or small your issue, nothing is too small to talk about. Life is f*****g hard, but it’s not as hard when we go through it together. Through de-stigmatizing the way we talk about mental health, we reassure those suffering from it that they can feel comfortable asking for help when they need it.
Take time to check in with yourself regularly. Notice when you’re feeling low, give yourself permission to rest, and lean on the tools and routines that lift you up. Even small actions like a short walk in the sun, listening to music you love, or meditating for a few minutes can shift your mindset and give you a little extra strength. Remember that you deserve support, clarity, and moments of peace, even during the toughest winter days. Reaching out, connecting, and caring for yourself are all part of moving forward, and every step counts.
Everyone should have the resources to reach out without judgment and move forward with confidence. If you need it, we’re here to give it. If you’re looking for more resources, here are some of our favorites from the Symphonic Blog below:
Mental Health Resources for Musicians in 2025
Daily Mental Health Habits Every Musician Should Practice
How to Protect Your Mental Health on Social Media as an Artist
Breaking The Stigma: Let’s Talk About Therapy in the Music Industry
and so much more…
❤️🩹
