Don’t let winter's gloom disrupt your finances. Here are some strategies to enhance both your mood and your budget.

When temperatures drop and gray skies persist, it’s common to feel a bit down. Approximately 10 million Americans experience Seasonal Affective Disorder (SAD), with women being disproportionately affected. Many resort to unhealthy spending habits, like shopping, as a mood booster.

“It's no secret that emotions influence financial decisions,” shares career coach Elizabeth Pearson. “We often indulge ourselves when we’re happy, but some of us turn to ‘retail therapy’ to combat sadness. In the cold, dreary months, shopping can become an even bigger temptation.”

A new accessory or a basket of beauty products might lift your spirits temporarily, but that joy can fade fast—especially when the credit card bill arrives.

To resist these urges and cultivate healthier habits, consider these expert recommendations.

Embrace Gratitude

Feeling down often clouds our perspective. Those suffering from SAD may struggle to find joy or motivation.

Pearson recommends starting a gratitude journal to foster appreciation. “Practicing gratitude can help ease financial impatience,” she explains. “When sadness is replaced by thankfulness, we can better visualize the advantages of saving.”

Every morning or night, jot down five to ten things you appreciate. Recognizing what you already have can help you realize you’re more fulfilled than you think.

Plan Exciting Events

Coping with bleak weather can be tough, leading many to feel stuck indoors.

Christine DiGangi, a finance expert, suggests keeping a fun event on your calendar, whether it’s a weekend dinner with friends or a mini getaway. Anticipating a joyful occasion can motivate you to avoid impulsive purchases that only temporarily lift your spirits.

Prioritize Self-Care

Maintaining your physical health is crucial in fighting off depressive feelings, says psychologist Dr. Yvonne Thomas, Ph.D. She advises avoiding sugar and carbs, which can exacerbate lethargy and mood swings. Instead, focus on nourishing meals.

In addition to healthy eating and exercise, engage in activities that bring joy, like reconnecting with friends or exploring a neglected hobby. Consider picking up painting, playing the piano, or starting that book you’ve been meaning to read.

Shift Your Focus to Helping Others

Acts of kindness can create a positive ripple effect. Research shows that spending on others tends to bring more happiness than spending on oneself.

Pearson encourages finding ways to give back while managing SAD. “If you're on a tight budget, volunteer your time instead of your money. You’ll find fulfillment and may even find winter passes faster when you’re not just shopping online,” she advises.

Implement a Delay Before Purchases

During winter, it’s easy to get caught up in sales and promotions from the comfort of home.

DiGangi suggests waiting before making purchases: “Leaving items in your cart overnight can help curb impulse buying. By morning, you’ll either feel certain about the purchase or realize it’s not necessary.”

Evaluate Your Social Circle

Your friends and family greatly influence your mood. While some uplift you, others might bring negativity. Tiara Zolnierz, co-founder of EnrichHER, advises distancing yourself from toxic relationships.

Dr. Thomas recommends listing your closest connections and the support they provide. “Healthy self-care includes seeking support from those who uplift you, rather than resorting to spending for comfort,” she says.

Additional Tips to Beat Winter Blues: