Elevate your well-being this winter with effective self-care techniques. Discover how to beat seasonal blues through nurturing winter self-care habits.
As autumn and winter are fast approaching, many of us will start to experience what is known as seasonal blues. This is when you start to experience a drop in energy, feelings of sadness, and tiredness. I am sure you have noticed feeling this type of way when it starts to get darker. These blues are more common than you think, and if left unaddressed, they can impact your mental health.
Seasonal blues is known to be caused by less sunlight and daytime we experience during autumn and winter. This starts to mess with our internal body clock and the production of mood-affecting chemicals like serotonin, which is why we tend to feel down.
I have always struggled with seasonal blues, especially after having my daughter because I always had ‘less time’ to spend on myself. And this was the reason why my mental health was always at its worst during the colder season. When I started focusing on my mental health, I started to adopt habits to combat seasonal blues and improve my mental health for a healthier and happier me. So I wanted to share with you these winter self-care ideas to help you feel your best despite the weather.
If you’re wondering how to survive winter ‘depression’ to remain the happy and healthy version of yourself that you are during the warmer months, then this blog post is for you. I will be sharing the best winter self-care tips that will help you through the seasonal blues with healthy habits that I stick to in the winter to help boost my mental health.
This post is all about winter self-care.
What Is Seasonal Blues?
Seasonal blues is a term used to describe mood-related changes that occur during specific seasons, usually in autumn and winter. These changes in mood are often linked to reduced exposure to natural sunlight and changes in weather patterns. There are two types of seasonal blues: Seasonal Affective Disorder (SAD) and Winter Blues.
SAD:
This is a more serious version of a seasonal blue which mainly occurs during autumn and winter. Seasonal Affective Disorder is characterized by symptoms of depression that happen during autumn and winter and then start to get better in the spring or summer. Compared to winter blues, SAD is a diagnosable mental health condition that can significantly impact daily activities.
Symptoms of SAD include low energy, fatigue, irritability, increased sleep, difficulty concentrating, and changes in appetite or weight.
Winter Blues:
The term “winter blues” is often used to describe a milder form of seasonal mood change. While not as severe as SAD, the winter blues involve feelings of mild sadness, fatigue, and a general sense of being down during the colder months.
These feelings usually improve as spring approaches and more daylight is available. The winter blues may be a normal response to the change in seasons and can often be managed through self-care practices and lifestyle adjustment, which is exactly what I will be going through.
It is important to note that if you are experiencing severe symptoms then you must seek professional help. Although these self care tips can help with combating both SAD and winter blues, guidance from a mental health professional is a must if you are experiencing severe Seasonal Affective Disorder.
Winter Self Care Checklist
1. Maintain A Consistent Routine
When the winter blues show up, it can make us feel all over the place. But having a routine is a way to combat those blues. Maintaining a consistent routine gives you something steady and predictable to hold onto. It helps you feel more in control. Especially if you are someone who experiences anxiety as I do, having a consistent routine has helped me reduce anxiety as I know exactly what I need to do each day.
Creating yourself a routine is the best type of winter self care for your mind, and I found that it has helped me so much in reducing symptoms of winter blues.
Write down the things you want to do each day, like when to eat, when to move around (exercise), and when to relax. Stick to it as much as you can, and don’t worry if you slip sometimes, it is important to know that life can get in the way sometimes.
How A Consistent Routine Can Be A Great Winter Self Care Habit
Keeps You Moving:
When it’s cold and gloomy outside, we might not want to do much. But having a routine gets you to get up and do things. This movement actually helps your brain release good-feeling chemicals that lift your mood.
Boosts Mood:
Doing things you enjoy – even small things – can make you feel happier. A routine makes sure you don’t forget those little things as you have them written down to do every day. For me, this looks like watching my favourite show at the end of the day whilst drinking my peppermint tea.
Sleep Magic:
Following a sleep routine tells your body when it’s time to rest. Adequate sleep can make a big difference in how you feel, especially as seasonal blues are known to disrupt sleep.
Sense of Accomplishment:
Ticking things off your routine gives you a sense of accomplishment. Even if it’s small stuff, it feels good to see what you’ve done. This for sure makes me feel so good and gives me the feeling that I can get anything done!
2. Healthy Eating Habits
When winter blues start to take over, we start to find comfort in unhealthy eating, I know the feeling – munching on fatty snacks, hoping they’d lift my mood. But here’s the catch: those short moments of joy don’t really tackle the winter blues in the long run.
Food has a remarkable way of affecting our emotions, and nutrition actually plays a role in keeping our mood in check. For example, foods high in fiber, fruits, vegetables, and probiotic-rich foods help maintain a healthy gut microbiome. A healthy gut is associated with better mental health and mood regulation. Check out this post that talks about foods that can help improve winter blues.
If you struggle with staying consistent with eating healthy, then I know the feeling. I have always struggled with binge eating and indulging in unhealthy fatty foods especially when feeling down. This was until I discovered the power of meal planning and my overall health, including my mental health, improved so much!
The best way to stay consistent with healthy eating is by meal planning – you can download my free meal planner below!
Other Posts You May Also Find Valuable:
- 10 Tips: How To Stay Consistent With Working Out (Even During Colder Months)
- 7 Ultimate Habits To Help Boost Your Immune System Naturally
- Homemade Ginger Shot: Your Immunity’s Secret Weapon
3. Set Realistic Goals
During the colder months, when the winter blues can take a toll on your mood and motivation, setting achievable goals can provide a structured and positive way to take care of yourself. When I started setting myself realistic goals for each day, it always gave me a sense of accomplishment and lifted my mood on days I felt my lowest.
For example, I started setting myself a realistic timeframe of how long I could work out for each day and how many tasks I could complete each day (I went from listing 10 things to 5 things on my list).
If you are wondering how setting realistic goals can help you tackle winter blues and is a form of winter self care, then here are the benefits:
Sense of Achievement:
When you set achievable goals, you create opportunities to accomplish tasks and experience a sense of achievement. Each small win, even if it’s as simple as completing a household chore or trying a new recipe, contributes to a positive outlook.
Increased Motivation:
Having clear goals gives you something to work toward. During the winter months, when motivation can be low, having goals can provide a reason to get out of bed.
Focus and Structure:
Goals provide focus and structure to your days. They help you organize your time and energy, which is especially important when the winter blues might make you feel unfocused or aimless.
Sense of Purpose:
Goals provide a sense of purpose and direction. They remind you that you have things you want to achieve, which can give you a reason to keep pushing forward even when times feel tough.
4. Move Your Body
Exercise and mental health are closely linked and it has helped improve my mental health significantly. Check out my blog post if you want to read more about how exercise can help improve mental health. As winter blues are associated with feelings of sadness and some depression, exercise can have a significant benefit to your mental health during the colder months and is the best form of winter self care.
Let me share a personal journey that might resonate with you. After welcoming my little one into the world two years ago, I faced a battle with postpartum depression and anxiety. It was a tough time, but guess what became my savior? Consistent exercise. This simple routine brought me back to life, bit by bit.
So, if you’ve felt the weight of depression or anxiety during colder months, consider this: dedicating 10-20 minutes to exercise each day can make a world of a difference. It’s a pathway to a happier, healthier version of you.
When you start experiencing winter blues, remember this: exercise is your ally. It’s not just about physical fitness; it’s a tool to reclaim your joy and mental well-being. Start moving, even if it’s a small step, and watch your mood brighten.
Use my FREE 30 day workout schedule to follow to get you started!
5. Limit Screen Time
When the colder months arrive, it’s easy to cozy up indoors with our screens – be it binge-watching shows or scrolling through our phones. But here’s the thing: too much screen time can actually take a toll on our mental well-being.
I noticed how constantly being on my phone was affecting my mood. That’s when I decided to create a balance between screen activities and other engaging things like outdoor time, exercise, and self-care. And you know what? It made a huge difference.
For instance, last autumn, I began incorporating phone-free time for the first 30 minutes to an hour in the morning. I had a feeling that constant phone use was affecting my mood all day long, and I was right! According to Dr. Nikole Benders-Hadi, a psychiatrist, “Immediately turning to your phone when you wake up can start your day off in a way that is more likely to increase stress and leave you feeling overwhelmed”. So starting your morning on your phone is the last thing you want to do!
Now, when I think about picking up my phone before finishing my morning routine, I hesitate. This is because I am certain that if I do check my phone, my mood will be affected instantly.
So here’s a simple tip: try cutting down phone time in the mornings and evenings. It might surprise you how much it shifts your mood positively.
Try my FREE digital detox challenge!
6. Create A Winter Self Care Routine
Taking care of my mind has become a priority since starting my wellness journey, and I’ve found two powerful ways to do it: dedicating a self-care day and incorporating self-care into my daily routines. The magic of self-care goes beyond just feeling good – it’s a key player in managing Seasonal Affective Disorder (SAD) and winter blues by lifting symptoms, boosting mood, and enhancing overall well-being.
Remember those activities I mentioned earlier – like exercise, healthy eating, and limiting screen time? They’re all forms of winter self-care ideas that work wonders. But there’s more you can do to boost your mental health during seasonal blues:
Embrace Natural Light:
Make it a goal to spend time outdoors during the day. It could be a quick walk, sitting by a window, or engaging in outdoor fun. Natural light will instantly improve your mood. Plus, being outside even strengthens your immune system, which is super important in colder months as illnesses are more common.
Mindfulness:
Deep breathing, spending time in nature, and other mindfulness activities are powerful tools to ease stress and anxiety linked to SAD/winter blues. When I am going through times of stress/anxiety I either do a deep breathing exercise or take my daughter out to the park so I can get some fresh air while mindfully observing and appreciating nature. And this instantly improves my mood.
Stay Socially Connected:
Loneliness can make SAD/winter blues worse, so don’t let it sneak in. Stay connected with loved ones, virtually if needed. Make time for chats, video calls, or outings that keep your sense of community alive. For parents out there, make time for date nights, spend evenings with loved ones, and soak up the joy of being around friends and family.
Self-care isn’t a luxury; it’s your winter ally. Whether it’s a simple walk outdoors, a moment of mindfulness, or a heartwarming chat, these little acts make a big difference.
7. Gratitude Practice
When I tell you that practicing gratitude has saved my life and got me out of depression, I am exaggerating! I started gratitude journaling 8/10 months postpartum and I have been doing it since then, and I find that it has helped me during my lowest days! And this is why I wanted to add it as one form of winter self care you can do to help you beat seasonal blues because it really will help you!
Consider adding gratitude journaling to your morning or night routine (or even both) and watch it shift your focus to the positive aspects of your life. The act of practicing gratitude triggers a release of neurochemicals associated with positive emotions, such as dopamine and serotonin. These chemicals are linked to releasing feelings of happiness, contributing to a sense of contentment, joy, and an uplifted mood.
Gratitude also helps you stay in the present moment. Instead of stressing about the past or future, you notice the good things happening right now. It’s like a tool that fights those seasonal blues. So keep a journal with you, and fill it in every day by listing things you are grateful for (at least 3-5 things).
Remember, gratitude is like a mindset shift. It’s about focusing on the positive side of life, which can make your mental well-being stronger, even when the seasons change.
Get my gratitude journal with weekly challenges focusing on healthy habits and self care!
This post was all about winter self care tips to help you beat the winter blues.
I hope you found these tips valuable!
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Lots of love, Mariam x
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