7 Powerful Ways to Beat The Winter Blues in Chicago

Let’s be honest: Chicago winters are no joke.

When the temperature drops below zero, the wind whips off Lake Michigan like frozen daggers, and the sun sets at 4:30 PM, even the most optimistic Chicagoans can feel their mood sink. That cozy first snowfall in November? By February, it’s just gray slush and parking space wars.

If you’re feeling down, sluggish, or just “blah” during these long winter months, you’re far from alone. Approximately 40% of Chicagoans experience some form of winter blues – that seasonal dip in mood and energy that comes with shortened daylight and brutal cold.

The good news? You don’t have to white-knuckle your way through another Chicago winter. Here are seven powerful, science-backed strategies to help you not just survive, but actually thrive during the coldest months of the year.

1. Get a SAD Light (And Actually Use It)

What It Does: Light therapy lamps mimic outdoor sunlight, tricking your brain into producing mood-boosting chemicals like serotonin.

Why It Works in Chicago: During December and January, Chicago gets only about 9 hours of daylight – and much of that is filtered through gray clouds. Your brain literally isn’t getting enough light to maintain normal mood regulation.

How to Do It Right:

• Get the right lamp: Look for one with at least 10,000 lux brightness
• Timing matters: Use it for 20-30 minutes in the morning (not at night)
• Position: Place it 16-24 inches from your face at a slight angle
• Be consistent: Use it daily, even on “good” days

Where to Buy in Chicago:

• Bed Bath & Beyond (multiple locations)
• Best Buy (Michigan Avenue or Lincoln Park)
• Order online: Verilux HappyLight or Carex Day-Light Classic

Pro Tip: Set your lamp on a timer to turn on 30 minutes before your alarm. You’ll wake up to “sunlight” even in the dead of a Chicago winter.

Cost: $40-$150 (one-time investment that lasts years) Here’s one to consider that we like from Amazon. Full disclosure, as an Amazon Associate we earn from qualifying purchases. With that said, chekout this lamp from Carex on Amazon.

2. Move Your Body (Even When It’s Freezing Outside)

What It Does: Exercise releases endorphins, improves sleep, and directly combats the lethargy that comes with winter blues.

Why It’s Hard: When it’s -5°F with wind chill, the last thing you want to do is leave your heated apartment.

Chicago-Specific Solutions:

Indoor Walking/Running:

• The 606 Trail: 2.7 miles of elevated trail (partially covered sections)
• Pedway System: Downtown Chicago’s underground tunnel network connects buildings for weather-protected walking
• Malls: Woodfield Mall (Schaumburg) and Water Tower Place open early for walkers
• Museums: Walk the Art Institute or Field Museum on “pay what you wish” days

Winter Sports:

• Ice Skating: Maggie Daley Park (free; skate rental $14)
• Cross-Country Skiing: Lincoln Park or Northerly Island when snow permits
• Indoor Climbing: Brooklyn Boulders (West Loop)

Home Options:

• YouTube workouts: Yoga with Adriene, FitnessBlender (free)
• Chicago-based virtual classes: Many Lakeview/Lincoln Park studios offer streaming

Goal: 20-30 minutes of movement, 4-5 times per week. Even a quick walk around your apartment building helps.

3. Vitamin D: Your Winter Survival Supplement

The Problem: By February, an estimated 75% of Chicagoans are vitamin D deficient. The combination of limited sunlight and bundling up (blocking what little sun exposure we get) creates the perfect storm for deficiency.

Vitamin D affects: Mood, energy, immune function, and sleep quality.

What to Do:

1. Get tested: Ask your doctor for a 25-hydroxy vitamin D blood test (costs ~$50 without insurance, often covered)
2. Supplement strategically:
   • Most adults need 2,000-4,000 IU daily in winter
   • Take with a meal containing fat (helps absorption)
   • Vitamin D3 (cholecalciferol) is more effective than D2
3. Food sources help too:
   • Fatty fish (salmon, mackerel, sardines)
   • Egg yolks
   • Fortified milk and cereals
   • Mushrooms exposed to UV light

Where to Buy Quality Supplements in Chicago:

• Whole Foods (various locations)
• Pharmaca (Lincoln Park)
• Local pharmacies: CVS, Walgreens

Cost: $10-$20 for 3-month supply

Important: Don’t mega-dose without testing – too much vitamin D can cause problems. Work with your doctor to find your optimal level.

4. Plan Something to Look Forward To

The Psychology: Having future events on your calendar gives your brain something positive to anticipate, which directly improves present-moment mood.

Chicago Winter Events to Leverage:

December-February Events:

• ZooLights at Lincoln Park Zoo (free, through early January)
• Christkindlmarket downtown (late Nov-Dec)
• Chicago Theatre Week (February)
• Chicago Restaurant Week (January/February – indoor dining!)
• Winter Brew at Lincoln Park Zoo (January – beer tasting indoors)

Create Your Own Traditions:

• Weekly ritual: Every Sunday, pick a new Chicago coffee shop or bakery to try
• Monthly goal: Visit one new museum or cultural institution
• Weekend trips: Book a February getaway NOW (even just to Milwaukee or Galena – breaking up the winter helps)

Social Calendar:

• Host a “hibernation party”: Board games, comfort food, fireplace
• Join a winter league: Chicago Sport and Social Club (indoor volleyball, bowling, etc.)
• Book club or trivia night: Regular weekly commitment = regular social connection

The Rule: Always have at least three things on your calendar to look forward to. One this week, one this month, one in the next 3 months.

5. Embrace Hygge (But Make It Chicago-Style)

What is Hygge? The Danish concept of cozy contentment – creating warmth, comfort, and connection during dark months.

Why It Matters: Denmark has even less sunlight than Chicago, yet consistently ranks among the world’s happiest countries. Their secret? Making winter cozy instead of miserable.

How to Create Chicago Hygge:

At Home:

• Lighting: Warm bulbs (2700K), string lights, candles (real or LED)
• Textures: Throw blankets, fuzzy socks, soft pillows
• Warmth: Hot tea, soup, comfort food
• Atmosphere: Fire (if you have a fireplace), soft music, good books

Out in Chicago:

• Coffee shops with fireplaces:
  • Everybody’s Coffee (Uptown)
  • Dollop Coffee (multiple locations)
  • Ipsento (Bucktown)
• Cozy bars/restaurants:
  • Kaiser Tiger (Ravenswood) – German beer hall vibes
  • Hopleaf (Andersonville) – Belgian beer, comfort food
  • The Publican (Fulton Market) – communal tables, hearty food
• Bookstores:
  • The Book Cellar (Lincoln Square) – wine bar attached
  • Women & Children First (Andersonville)
  • Seminary Co-op (Hyde Park)

The Balance: Hygge is about cozy comfort, NOT hibernation. Get cozy socially – invite people over, meet at warm cafes, create connection.

6. Stay Connected (Fight the Urge to Hibernate)

The Winter Isolation Trap: When it’s cold and dark, it’s easy to cancel plans, skip social events, and spend entire weekends alone on your couch. This is exactly when winter blues get worse.

The Science: Social isolation directly worsens mood, while social connection is one of the most powerful antidepressants available.

Chicago-Specific Connection Strategies:

For LGBTQ+ Community:

• Boystown/Lakeview: Even in winter, Sidetrack, Roscoe’s, and Berlin keep community alive
• Center on Halsted: Indoor programs, support groups, social events year-round
• Chicago Gay Men’s Chorus: Winter rehearsals and performances

For Everyone:

• Meetup.com: Chicago board game groups, book clubs, hiking groups (yes, even in winter!)
• Volunteer: Greater Chicago Food Depository, One Tail at a Time (dog shelter) – staying connected to purpose helps mood
• Co-working spaces: If you work from home, occasional days at a coffee shop or co-working space combat isolation

Virtual Counts Too:

• Regular video calls: Not just texting – seeing faces matters
• Online game nights: Jackbox, Among Us, virtual trivia
• Chicago-based online groups: Many therapy groups, support groups, and classes have moved virtual with in-person options

The Commitment: Make at least one social plan per week, even if it’s just coffee with a friend. Don’t cancel unless truly necessary.

7. Know When It’s More Than “Just” Winter Blues

Here’s the difference:

Winter Blues (Normal):

• Mild mood dip during winter months
• Still able to function at work/relationships
• Improves with self-care strategies above
• You can still enjoy things (just less than summer)
• Usually manageable with lifestyle changes

Seasonal Affective Disorder (Clinical Condition):

• Significant depression impacting daily life
• Difficulty getting out of bed or completing tasks
• Loss of interest in things you normally enjoy
• Changes in sleep (sleeping way more or insomnia)
• Thoughts of hopelessness or suicide
• Pattern repeats 2+ winters in a row
• Self-care helps but isn’t enough

If you’re experiencing SAD symptoms, therapy actually works. Seasonal Affective Disorder is a real clinical condition with proven treatments.

When to Seek Professional Help:

You should consider therapy for depression if:

• These strategies aren’t helping after 2-3 weeks
• You’re struggling to function at work or in relationships
• You’re using alcohol or substances to cope
• You’re having thoughts of self-harm
• This is your second or third winter feeling this way
• Anxiety is also affecting you (depression and anxiety often travel together)

2nd Story Counseling: We Get Chicago Winters

We’ve been helping Chicagoans navigate winter depression for over 20 years. Our therapists understand the unique challenges of living in this city – from the brutal February wind to the endless gray skies to the isolation of being stuck indoors.

We offer:

• Cognitive Behavioral Therapy (CBT) specifically for seasonal depression
• Flexible telehealth options (no need to brave the cold)
• In-person sessions in Lakeview (easy CTA access)
• Blue Cross Blue Shield PPO accepted

Call us at 773-528-1777 or send a confidential message to schedule an appointment.

Remember: Chicago winters are legendary for a reason. Taking active steps to protect your mental health isn’t weakness – it’s wisdom.

The difference between people who thrive in Chicago winters and people who just survive? They have a plan. Now you do too.

Stay warm out there, Chicago. We’ve got this. ❄️

Need more support navigating winter in Chicago? 2nd Story Counseling has been helping Chicagoans for over 20 years. Learn more about our depression and anxiety therapy services