The winter blues can happen for all kinds of reasons, but being proactive in self-care can really help. Self-care is important all year long, but each season brings different kinds of difficulties. Winter has unique complexities to consider when thinking about self-care.
Is winter self-care really that much different than the other seasons? I would argue “yes”. Here’s why:
Winter is chilly, so we are less energetic. Our bodies require more energy to be outside and to transition from coldness to warmth each time we go anywhere. Further, because it’s cold outside, we spend less time outdoors.
Because we are outside less, we are getting less physical exercise because we don’t want to walk through the cold, the rain, sometimes the snow, etc. And when we are inside more we are exposed to germs and viruses which cause nasty winter colds. Because we get sick more and get less exercise we feel fatigued and experience higher levels of stress.
Higher levels of stress can often lead to difficulty with sleep, and good sleep is important to be mentally alert. Because we aren’t mentally alert, we feel bad about the quality of the work we are doing at our jobs. And this carries over into how we feel at home too.
At home, we feel mentally, emotionally, and physically exhausted. Any energy we have is spent on what we deem to be our priorities. Often socializing is at the bottom of the priority list, so we don’t socialize. And so we miss out on connection with others (even introverts need some time socializing).
When we don’t connect with others, we feel lonely. Loneliness contributes to a lack of motivation. Lack of motivation and feeling lonely are symptoms of depression. And here we are now, with a case of the winter blues.
Self-care in the winter requires you to be more self-aware, more intentional, and more proactive. The cold, the dark, the germs, all of it requires some strategic (but simple) planning.
Here are 5 ideas for winter self-care that will help you beat those winter blues:
Create a Sleep Hygiene Plan
Pick a bedtime, and stick to it. The consistency will create a habit so you can get the best sleep possible. Consider putting your phone away at a certain time every night. Maybe add in a routine of a warm drink. Think about what helps you feel relaxed and do it, every night.
Spend at least 15 Minutes Outside during the Day.
Even if it’s weathering outside, you will feel more energized getting some fresh air daily. And if Mr. Sun happens to be shining, you’re also getting a some natural Vitamin D.
Plan and go on a Vacation.
Many people don’t travel during winter, but winter vacations tend to be cheaper and less crowded. Even if vacation just involves a drive to see family in another city over the weekend, you’re taking a break that’s good for you mentally.
Add Color to Your Life.
There may not be much color when you look out your window into the world. Adding color to your wardrobe, to your home, or to your office can brighten your mood. Even taking time to paint (you don’t have to be an artist) with some bright and vivid color can make you feel better.
Be Social.
Sitting at home under a nice warm blanket while binge watching Netflix definitely has its place during the winter months. But being social is just as important, so make sure you’re getting together with friends and/or family. Meet a colleague for happy hour, see a show with your bestie, or join a bookclub that meets regularly. You will be happy you did even though getting up the energy to leave home is difficult.
If you are having problems beating the winter blues, counseling is a great way to get some extra support. If you’re experiencing intense sadness, fatigue, loneliness, lack of motivation, and problems with mental clarity you could be suffering from depression and counseling can help.
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