Self care tips for winter blues

It’s normal to get a little down in the winter. The days are shorter, the nights are longer, the temperatures are colder and it’s harder to get time in the sun. Some people suffer from Seasonal Affective Disorder and require the guidance of a medical professional, but some people just feel bummed out. That’s why today I’ve put together self care tips for winter blues.

Get outside

I know, you’re probably groaning about this one. In winter, outside is the bad place! I truly understand. But just a few minutes of sunlight can completely change your mood. Try to bundle up, step outside for five minutes with a hot beverage, and feel the sun on your face. If you’re into hiking, dress warmly and go for a short winter hike, or even just walk around the block. If this really really isn’t going to work for you, can you curl up under a blanket and sit by the window for a while to get some vitamin D?

Stay active

So many of my favorite physical activities happen outside, which means I have to get creative during the winter. I have a walking pad at my desk so I can get some steps in, and there are also good indoor workouts on Youtube for all types of movement; here is a yoga flow for the winter blues and a 30 minute Zumba workout. Try experimenting with movement to see what feels good!

Practice mindfulness

Mindfulness and meditation are excellent self care for the winter blues. Here’s an article I wrote awhile back about meditation for skeptics. It will give you all the tools you need to get started with a meditation practice. If you already meditate, try to incorporate it into your daily routine; would a ten minute meditation help you start the day on the right foot, or would it help you wind down for bed each day?

Get enough sleep

It’s easier said than done, but getting enough sleep is crucial to protecting your mental health, and a lot of people find they actually need to sleep more during the winter months. If you struggle with sleep, see if you can build a bedtime routine to help you relax so that you’re not falling down a TikTok rabbit hole on sleepless nights.

Eat nourishing foods

Do you crave different foods during the winter months? I sure do. I tend to want heartier meals than I do during the summer, and I want them to feel warming. One tip I have is to make and freeze healthy soups and stews that you can reheat whenever you need. Things like pastas loaded with vegetables, baked sweet potatoes, and quiches are also great options to nourish yourself while feeling satisfied. Eating enough food is an important part of maintaining mental health; if your diet is too low calorie, you’re more likely to report dissatisfaction, brain fog, and mood swings.

Stay hydrated

During the winter, people are less likely to drink water because we tend to feel less thirsty. But hydration is important year round! If you don’t want to drink as much water, try substituting with a hot herbal tea or a warm lemon water.

Connect with friends and family

During the winter months it can be easy to feel isolated, especially if all you want to do is be cozy in your house. Make sure you’re setting aside time each week to connect with your loved ones. Schedule a weekly phone call, text a friend to check in, or find a time to get coffee with a family member you haven’t seen in a while.

Practice gratitude

When the nights are long and dark, it can be hard to remember what you’re grateful for. To beat the winter blues I like to set aside a little time each day to name a few things I’m grateful for. It’s okay if the main thing you’re grateful for is that one day winter will end and spring will arrive; you can count that one, too! Bonus points if you keep a gratitude journal and revisit it when you’re feeling down.