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Fresh Take: Dr. Greg Hammer on the Winter Blues—and How Mindfulness Can Help

January 16, 2026

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  • The winter blues are triggered by a combination of reduced sunlight (especially blue light), disrupted sleep patterns, decreased physical activity, and holiday stress, which disproportionately affect already sleep-deprived teenagers. 
  • Mindfulness, defined as "awareness of the present moment on purpose, non-judgmentally," can be practiced in as little as three minutes daily using Dr. Greg Hammer's GAIN method (Gratitude, Acceptance, Intention, Non-Judgment). 
  • Parents can effectively introduce mindfulness concepts like GAIN to teenagers not by lecturing, but by embodying these principles themselves through their communication and behavior, especially regarding self-judgment and acceptance. 

Segments

Causes of Winter Mood Changes
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(00:01:13)
  • Key Takeaway: Reduced sunlight, especially the absence of activating blue light, is a primary driver of winter mood changes.
  • Summary: Lack of sunlight diminishes mood activation; blue light is activating, while red light is calming and activates the parasympathetic nervous system. Holiday stress and disruptions to sleep and exercise routines further contribute to seasonal mood dips. These factors compound, significantly affecting mental well-being, particularly for teenagers already running on sleep deficits.
Resistance to Self-Care Habits
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(00:06:48)
  • Key Takeaway: Self-judgment, fueled by a negativity bias, often causes individuals to neglect beneficial practices like mindfulness and healthy habits.
  • Summary: People often shy away from beneficial activities like exercise or mindfulness because they may feel they do not deserve happiness. The brain’s negativity bias causes focus on negative outcomes and self-criticism, leading to a self-propagating cycle of poor habits like binge eating or staying up late. This self-judgment is a key barrier to adopting positive mental and physical well-being strategies.
Defining Mindfulness and GAIN
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(00:13:11)
  • Key Takeaway: Mindfulness is awareness of the present moment on purpose and non-judgmentally, which counters the brain’s hardwired tendencies toward distraction and negativity.
  • Summary: Happiness resides in the present moment, but the brain naturally drifts to past regrets or future anxieties. The GAIN method (Gratitude, Acceptance, Intention, Non-Judgment) provides a practical framework for intentional presence. The GAIN practice can be integrated into a three-minute morning routine involving slow, deep breathing to calm the nervous system.
Applying GAIN in Daily Life
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(00:17:54)
  • Key Takeaway: The GAIN practice involves actively breathing into gratitude, sitting with painful experiences for acceptance, setting specific intentions, and recognizing one’s inherent non-judgmental nature.
  • Summary: Gratitude is intrinsically linked to happiness; one should breathe into appreciation for basic necessities. Acceptance involves sitting with uncomfortable feelings, even painful ones, and realizing one can live with them long-term. Intention requires a plan for mental well-being, similar to planning for physical performance, while non-judgment involves recognizing that one, like the Earth, is inherently neither good nor bad.
Modeling Mindfulness for Teens
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(00:26:50)
  • Key Takeaway: Parents guide teenagers toward mindfulness by embodying the GAIN principles themselves, rather than overtly instructing them to adopt the practices.
  • Summary: Teenagers primarily learn by observing parental behavior; therefore, parents must model gratitude, acceptance, intention, and non-judgment in their interactions. When dealing with difficult family dynamics or teenage moodiness, parents should listen, accept, and emphasize appreciation for what they have. If mood issues suggest clinical depression or Seasonal Affective Disorder (SAD), professional support must be sought.