25 Tips to Beating the Winter Blues
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Winter During a Pandemic,
something we could have never anticipated.
This winter season may be one of the most difficult we see in our lifetime.
While COVID-19 cases continue to trend around the country, more than 40% of Americans have reported at least one adverse mental or behavioral health condition with one third reporting feelings of depression and/or anxiety (CDC, 2020).
The election.
Ongoing police violence.
Economic uncertainty.
Job Instability.
Pandemic stress and COVID-19 despair.
Sometimes it feels like there is no end in sight.
This is heavy sh*t, and if you are feeling it you are not alone.
Seasonal affective disorder (SAD)
As we welcome the fall season, the days get shorter and darker and the temperatures drop. Even without the pandemic, the prevalence of seasonal affective disorder (SAD) ranges from 1.5% to 9%.
While the specific cause of SAD remains unknown, it is believed many factors are at play. Overall, less exposure to light can lead to a cascade of physiologic and hormonal changes that disrupt your body’s internal clock. This disruption in the circadian rhythms, lower vitamin D levels, dysregulation of serotonin, and overproduction of melatonin all play a role.
Add in the increased loneliness and social isolation that accompanies winter in a pandemic...and we have another pandemic of sorts on our hands.
If you are experiencing any of these symptoms, consult your healthcare provider/mental health specialist and see the resources at the end of this post.
This holiday season will also bring an unprecedented amount of stress. We used to worry about getting our gift wrapping done and RSVPing to multiple holiday parties. Now we have to make decisions about COVID safety and potentially exposing ourselves to family members that refuse to wear masks, are in pandemic denial, or make unsettling political comments over the dining room table.
This will all be extra triggering, on top of the grief, loss, anxiety and uncomfortable family dynamics that can arise during the holiday season.
For many of us this fall will bring more than the typical winter blues, and we need to start preparing now for the mental and emotional toll winter in a pandemic may bring.
25 Tips for Beating the Winter Blues
1. Let the light in
Yup, we’re starting with the obvious one. Even when it gets cold, find little ways throughout the day to get outside and get in the sun. Can you drink your hot coffee outside for 5 minutes or make it a habit to call a friend outside on a walk? Keep your warm jacket, socks, shoes and beanie by the door to make it easy and accessible for you to get outside.
always remember your SPF!
**A Note On Light Boxes/Light Therapy - while many swear by these, preventive light therapy for people with a history of SAD is inconclusive. Light treatment is actually FDA-regulated, and ideally should be prescribed and supervised by a physician, qualified therapist or medical professional, which I am not. If you are interested, find out more from your doctor!
2. Rearrange Your Furniture
If you cannot regularly get outside, rearrange your desk at home or see if your workstation can be moved by a window. On top of finding more sun, changing up your furniture has this weird way of giving you a fresh feeling for the new season. If not, maybe this is the time to invest in a standing desk or lap desk you can use next to the window.
Worst case, just sit with your face in the sun when you can- for meals or during your afternoon pick-me-up latte.
3. Get A House Plant
Can’t get outside much? My little hack to this is finding a green friend for a quick mood reset. Having a house plant (or dozens!) in your living or work space not only boosts your mood, it serves as a reminder that YOU need water and sunlight too.
4. Perfect Your Routine
To find a sense of normalcy and grounding, this is really the time to get on a schedule. Set a regular bed and wake time, ideally in the same half hour every morning/night. Having regular sleep and wake times will help you structure the day, avoid sluggishness, and regulate your rhythm. Then start every morning with consistency, even if it’s just a simple five minute routine of hot lemon water and journaling. AM/PM routines are the PERFECT time to incorporate any of these other habits listed here so test a few out and see what works.
5…Not Just Your Morning Routine
Morning routines get all the hype, but really I think nighttime routines are more important as we head into winter. The best way to get a successful start to the day, truly starts the night before. I literally set a 9:30PM alarm to remind me to start to wind down.
if you want a detailed look into my pm routine, click here!
Cozy up with a warm latte, light a candle and treat yourself to a fancy skincare regimen. Nighttime routines can look however you want, just make sure you are starting to calm your system down, turn down the lights and put your devices away.
6. Prioritize High Quality ZZZ’s
Setting up a solid PM routine will get you ready for restful sleep, but considering 1 in 3 adults don’t get enough sleep, we really need to do more. I like to keep my sleep space sacred with a lighthearted bedside table book to read before bed, a cup of tea, and my REMedy sleep mask from BLUBlox that keeps all light out. Other sleep hygiene tips include staying away from caffeine after 3PM, turning off devices an hour before bedtime, and avoiding large meals/alcohol right before bed.
7. Limit Media Intake
Forgot food diets, we all need a media diet this time of year. Did you know being on our phones actually makes us feel more lonely and isolated?
Between the tense political world and pandemic news, make sure you are taking breaks from watching, reading, or listening to news, podcasts and social media. Consider unfollowing or muting people spreading hysteria or constantly reposting information. Better yet, consider taking a full on social-media detox even if it’s just for a few days. Or choose one day a week to stay off of social media/news. If you are like me and really struggle with putting your phone away, try these apps to help you limit screen time.
8. Embrace Color
To bring a fresh feeling to your space, try to incorporate new & vibrant colors. This can be as simple as getting fresh flowers delivered every other week, putting on a bright pair of chunky earrings, finding a fun piece of art to put by your desk, to painting a room in your house a fresh color. As simple as it sounds, it’s a great way to instantly up your spirits.
9. Go for A Nature Walk
Getting outside has tons of benefits including boosting mood and the immune system. If you are in the city and nature isn’t super accessible, I guarantee there are some trees not too far away you can make a habit of spending some time near. I have made a new ritual of drinking my morning tea outside, even if it means having to bundle up. Hearing the birds chirp and feeling the cold wind first thing in the morning is seriously magical!
10. Pump Up the Jams
To me there are not many things that can automatically transform my mood than a new playlist. I like to find a mix of songs that are great to cozy up to (like this playlist), but also lighter ones that lift my spirits right up (like this playlist!). Listen first thing in the morning, in the shower, while you are cooking or cleaning or before bed. Try to find a time that is consistent and have the playlist ready to go so all your have to think about is pressing play.
I get it, I am a huge podcast person too, but there is something incredibly therapeutic of choosing music over podcasting to curb anxiety.
11. Dance it out
Do you ever start listening to THAT song and you just can’t help but nod your head and bop to the beat? Put that song at the top of your playlist. Yep, go do it right now. Moving your body and dancing provides a release and immediate sense of happiness and optimism like no other. After I close my laptop for the day, I have got into the habit of putting on the song and ugly dancing it out in my office.
12. Join A Book Club
The next few tips are all about maintaining social connection during this time. I get it, the deeper into winter we go, the more inclined we are to stay in, but this just leads to more social isolation, loneliness and sadness. Make regular plans like joining a book club or meeting your besties for monthly full moon ceremonies. Book clubs are perfect for winter so you can cozy up with a candle and your monthly ready.
No one likes people that bail, so stay accountable. Make an advanced commitment to your group activity so that you are compelled to show up, even if it’s on zoom.
13. or a Netflix Club
If books aren’t your thing, consider a “Netflix Club” with your friends and vow to binge a new series, season or documentary every month and meet up on zoom to spill the T on your show. The only issue I run into with one is I usually binge TV too fast…but let’s be real, this is an idea we can all commit to.
14. try A New Workout Class, with your friends
It’s harder than ever to get to the gym or yoga class, but exercise is one of the best ways to manage stress. Grab a few friends to stay accountable and come up with a low pressure plan that will make you move your body. This is the time for consistent, gentle workouts that get the blood pumping. During quarantine I have turned to The Class which is offered every hour on the hour and keep my yoga mat rolled out on the floor so I am more inclined to do a quick flow, stretch or steam a class.
15. Meditate
If you haven’t gotten into meditation yet, NOW is the time. My favorite tool to naturally restore balance to mind and body. The best part is you can use this anywhere to help diffuse anxiety. I love the Ziva Method and easy apps like Calm, Headspace and Insight Timer. Try to incorporate a quick meditation into your AM or PM routine, even if it’s just five minutes.
16. Journal it Out
Journaling is an extremely powerful tool that serves many purposes for balancing your emotional and mental health. It works to calm your mind, release negative feelings, work through triggers, and balance anxiety/stress. One study even showed three days of expressive writing (20 minutes/day) a week reduced the symptoms of depression.
To make sure I actually put the pen to paper, I keep my journal on my bed stand and make sure to write down my thoughts and feelings for at least a few minutes before bed. If you struggle with anxiety, you can also use these FIve Grounding Journaling Prompts.
17. Set Boundaries
Now, more than ever, you need to learn how to set up clear boundaries. People can vary in their risk-tolerance levels with COVID, and if you know certain activities make your anxiety go through the roof, SAY NO. Don’t feel pressured to anything right now. Reasonable don’t feel bad about canceling or declining to protect yourself, your family and/or your mental health.
18. Book a staycation
Since traveling is off the market for most of us, consider making the most of what you have in your own community. AirBNBs and certain hotels are taking extra COVID precautions, or consider doing something actually at home, home if you are uncomfortable leaving. Block off a weekend for no work/obligations, make yourself a spa/meditation retreat at home or check-out these other tips.
19. Set Small Goals
For those of you utilizing this time to launch your business or write a book, major pat on the back for you. For the rest of us seeming to struggle just getting by, try setting smaller goals instead of larger, overwhelming goals. This will help you avoid burnout, celebrate the little victories and build confidence for more goals to come.
20. Do something for someone else
Research shows that helping others, even in small ways, not only feels good for the person in need, but for you too. If you have the emotional space, reach out to a friend to check-in on how they are really doing. This can also look like volunteering for a local organization or raising money for your favorite cause. My family has decided this year to skip all holiday gifts and provide gifts for a family in need instead. This is something we have talked about for years, but have never agreed to finalize until now. We are living in a time when so many people need help, so search around and you are bound to find something.
21. Master A Self Care Practice
All of these tips are really examples of self care, but really think about practices the help you decompress and reconnect. Winter is the perfect time to master this practice, so keep trying until you find something that works. Maybe it’s a date night with yourself, maybe it's cooking dinner and podcasting, or maybe it’s a luxurious skincare routine before bed. Remember, Self Care is Not Always a Bubble Bath so find out what self-care means to you.
22. Thrift a Vintage Sweater
A few years ago I came across this mustard color, bulky vintage sweater. It smells like the 1950s but every year when the seasons change, I take that sweater out of my drawer and say alright buddy, you and I are going to get through this winter together. See if your local thrift store is selling online or head to Poshmark or ThredUp for secondhand online. The subscription company Nuuly is also my current obsession and gets me excited each month for new cozy fall staples.
I also have been making it a point to dress up once a week for errands I actually need to leave the house for. As dumb as this sounds, I start to look forward to put on actual makeup and jeans once a week.
23. Find a New Go-To Recipe
Although you might be craving all the sugary foods, balancing your blood sugar is going to be key to regulating your physical health. High sugar and high carb snacks can mess with your hormones and cause inflammation, so go for foods with a lower glycemic index, health fats and omega-3s. Find comfort without the sugar crash with hearty soups, stews and chills.
My favorites are the Cozy Butternut, Sweet Potato, and Red Lentil Stew and Vegan Chili from OhSheGlows.
24. Be Kind to Yourself
If you can’t commit to a steady workout routine, there are worse things in life.If you can’t find the motivation to stick with the side hustle for extra cash, let it be. Be kind to yourself and know that if you are feeling stress, anxiety and depression you are not alone. Give yourself permission to feel exactly how you feel and don’t be so damn hard on yourself. No one was ready for this year, and it’s okay to take time to adjust and come back to these tips when you need them.
25. Don’t Hesitate to Get Help
These coming months will test us all, so if you are experiencing any symptoms of anxiety and/or depression that are unmanageable, reach out for help. Resist the urge to self-diagnose and self-treat. SAD is a real form of depression, so know when to seek a professional. Reach out to a loved friend or family member and consult your primary care provider or a mental health specialist. You may need to rule out medical causes (thyroid imbalance, viral illnesses, vitamin D, depression) beyond a seasonal aspect, or you may need more support.
I have been seeing a therapist weekly from Betterhelp since the beginning of the pandemic. Yes, it’s normal to have some days when you feel down, however when you can’t find motivation to do your usual activities talk to a licensed healthcare practitioner who can provide treatment or referrals to a counselor or therapist.
I hope all of these were fun and helpful tips to beat off the winter blues. Stay safe and please do not hesitate to reach out if you have any specific questions, thoughts or ideas. Feel free to drop me a line in the comments or find me on social media, I’d love to hear from you!
resources
Learn the warning sides of suicide and how to help loved ones in need
If you feel overwhelmed beyond your limits by sadness, depression, or anxiety, if you have had hurting or killing yourself, call 911. You can also call or text one of these crisis hotlines for immediate response:
National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
Crisis Text Line: Text HOME to 741741
National Suicide Prevention Lifeline: 1-800-273-TALK (8255) or Live Online Chat . If you or someone you know is suicidal or in emotional distress, contact the National Suicide Prevention Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week.
SAMHSA Treatment Referral Helpline: 1-877-SAMHSA7 (1-877-726-4727). Get general information on mental health and locate treatment services in your area. Speak to a live person, Monday through Friday from 8 a.m. to 8 p.m. EST.
References
Mayo Clinic on Seasonal Affective Disorder
National Institute of Mental Health Seasonal Affective Disorder
Nussbaumer, B., Forneris, C., (20190. Light therapy for preventing seasonal affective disorder. Cochrane Database of Systematic Reviews Intervention Version. https://doi.org/10.1002/14651858.CD011269.pub3
Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder.
