Ways to Chase the Sun: Boosting Serotonin When It’s Grey Outside (Delaware Edition)

As residents of the First State, we enjoy four distinct seasons. We enjoy the Rehoboth boardwalk in July and the crisp autumn colors of the Brandywine Valley in October. However, Delaware enters a particular type of gray in January.

It's hard to escape the mid-winter slump when you're navigating Wilmington's wind-whipped streets or staring out over Sussex County's dormant farms. With the shorter days and the overcast skies, Delawareans find their energy waning and moods dimming. In many cases, the problem is caused by a decline in serotonin, a neurotransmitter that regulates mood, sleep, and concentration.

When the sun goes into hiding, we have to be strategic. As we wait for the first signs of spring in the Mid-Atlantic, here are some ways to "chase the sun" and boost your serotonin.

1. Seek Out "Blue Spaces" (Even When It’s Cold)

Water defines Delaware. While we might think of beaches and rivers as summer destinations, "blue spaces" are beneficial to mental health year-round. According to research, being near water lowers cortisol and boosts serotonin levels.

• The shore shift. Taking a walk on the Cape Henlopen dunes or the Lewes beach strand in the winter offers a unique brightness. Even on cloudy days, the sun's reflection off the Atlantic is stronger than the light inland.

• The riverfront loop. You can enjoy the vastness of the Christina River by walking along the Wilmington Riverfront in New Castle County. As the water flows, it helps break up the psychological "stagnation" that comes with winter.

2. Leverage Light Therapy (The Artificial Sun)

During the winter in Delaware, our minds receive significantly less UV exposure than they need to produce serotonin at optimal levels. An SAD lamp (or light therapy box) can be your lifeline if you suffer from Seasonal Affective Disorder (SAD).

• The 30-minute morning ritual. Every morning, spend 30 minutes in front of a 10,000-lux light box. By mimicking outdoor light, your brain begins to produce serotonin instead of melatonin (the sleep hormone).

• Workplace wellness. The "afternoon slump" caused by grey skies can be mitigated by adding a high-quality light box to your desk if you work in an office in Dover or Newark with limited windows.

3. Movement as Medicine

On a 35-degree day when it's drizzling and 35 degrees, sitting on the couch is tempting. There are, however, immediate ways to raise levels of serotonin and endorphins through physical activity.

• Explore the state park system. In terms of state parks, Delaware has one of the best systems in the country. There are miles of trails along White Clay Creek and Lums Pond, for example. Taking a 20-minute stroll in the woods can improve your mood more than working out for an hour.

• Indoor communities. Depending on the weather, you can also find community centers and YMCAs in Bear, Middletown, or Milford. Taking part in a group fitness class boosts your serotonin levels in a way that solo exercise may not.

4. Nourish Your Mood Through Nutrition

Although your body doesn't make serotonin directly from food, it can make it from tryptophan, found in many protein-filled foods, especially when combined with carbohydrates. By maintaining balance throughout the day, blood sugar levels are stabilized, and brain health is supported.

Tasty, serotonin-supportive options include:

• Oats and whole grains

• Nuts and seeds

• Eggs and dairy

• Salmon and tuna

• Fruits like bananas or berries

5. Vitamin D: Support What Sunlight Starts

Due to limited sunlight in winter, vitamin D supplements may be beneficial for Delawareans (after consulting with a health care provider).

Natural ways to support vitamin D:

• Fatty fish like salmon or sardines

• Fortified milk or plant milks

• Egg yolks

• Sunshine, whenever you can get it (even on cold days)

6. Prioritize Sleep and Rhythm

Short days and limited light can cause your body clock to go out of sync, affecting your mood and sleep quality. Getting enough sleep helps normalize serotonin levels and balance melatonin.

Good sleep practices include:

• Going to bed and waking up at the same time each day.

• Creating a calming nighttime routine.

• Reducing screen time before bed.

• Avoiding heavy meals or caffeine late in the day.

7. Stay Connected: Social Support Matters

It's natural to want to retreat when it's cold and dark, but isolation can exacerbate feelings of depression. By connecting with others, mood-boosting chemicals are released and loneliness is reduced.

Consider:

• Walking with a friend or neighbor.

• Joining a local class or hobby group at a library or community center.

• Scheduling regular phone calls or meals with family.

8. Mindful Activities and the "Hygge" of the First State

The Danes have a concept called Hygge (pronounced hoo-gah), the art of creating intimacy and coziness. By planning intentional, enjoyable activities for your day, you can prevent the winter slump from taking over your life.

• Local culture. Support a local Delaware coffee shop, such as Sleeping Bird in Wilmington, Drip in Hockessin, or The Cultured Pearl in Rehoboth. Sitting in a warm, communal space lifts your spirits.

• Mindful hobbies. Consider journaling, gratitude practices, or indoor gardening. As a result, your brain is stimulated in ways that support emotional balance.

When to Seek Extra Support

During winter, these strategies improve mood and resilience for most people. A seasonal affective disorder (SAD) can cause persistent sadness, lack of interest in activities you usually enjoy, and significant fatigue.

Consider reaching out to a mental health professional if:

• Your low mood persists for more than a few weeks.

• You feel unable to meet your daily responsibilities.

• You experience hopelessness or self-harm.

Behavioral health organizations like NAMI Delaware and Delaware Psychological Services can assist with seasonal shift management and balancing seasonal work and mental health is important.

A Local Perspective: Delaware and the Gray Season

Even though Delaware's winters are shorter than spring and fall, that doesn't mean you can't still enjoy the outdoors. Using these practical, evidence-based strategies-morning light exposure, movement, nutritional choices, sleep regulation, and social connection -- you can build habits that boost serotonin.

Sometimes, the sun you chase has to be made through small, consistent choices. As the seasons change, these choices add up to a healthier mindset.