3 Tips for Beating the Winter Blues
Winter months can prove challenging for even the most positive of individuals. Shorter days, longer nights, less time outdoors, cold dreary weather—all run the risk of making us feel sluggish and isolated. When that feeling creeps in, we can become tired, sad, irritable, emotional, and/or lack motivation.
Here are some tips to help you manage those difficult winter blues and get you through to warmer days.
1) Choose things that bring you joy
Throughout your day-to-day routine, it’s important to engage in activities that help you feel good. These things can be simple and small, such as wearing your favorite pair of socks, taking a long hot shower, carving out a bit of time for an episode of that horrible reality TV show (Love Island, anyone?), or indulging in your favorite meal for dinner (who doesn’t love spaghetti and meatballs?)
Do you have a friend or family member who always seems to brighten your mood? Text or call them and enjoy your connection with them for a few minutes!
Each of us has unique little things that help us feel calm and put a smile on our face. Of course, this doesn’t mean we renege all of our responsibilities or difficult tasks throughout the week, but it means we get to sprinkle in a little bit of distraction and happiness in the middle of our routine.
Remember, it’s OK to say “no.” Sometimes we have to choose a “less is more” approach, and this is especially true if you feel too much is being asked of you or if your time would be better served alone or tending to self-care activities. Our close friends and loved ones will understand, and this will hopefully strengthen your relationships by spending time with them again when you’re feeling your best.
2) Give yourself grace for difficult days (we all have them!)
It’s true. No matter what we say or do, some days are just harder than others. Some days we have a harder time waking up or getting out of bed, eating our vegetables or remembering to brush our teeth. Some days, we can simply feel more negative and irritable as we work through our routine and responsibilities.
It’s important to remember that days like these are temporary. If we can accept that they are inevitable and short-term, we can visualize these days as being much more manageable and easier to cope with.
Imagine this: random challenges in life, such as getting a flat tire, spilling coffee on your shirt, or having a disagreement with a friend, should be expected and managed as opposed to feared and avoided; the latter (fear and avoidance) ultimately gives life challenges more power to grow much bigger and scarier than is necessary.
Have patience with yourself as you navigate difficult days. You have overcome many of them already, and you will continue to overcome them in the future, too.
3) Celebrate small victories
Did you eat breakfast today? Shower? Walk the dog? Brush your teeth? Pick up the phone and check in with a loved one?
When winter blues creep in, we need to celebrate the small things. Give yourself credit for doing something positive in your routine, even if that means simply climbing out of bed in the morning. Small victories should be celebrated even when we’re not feeling our best.
These small successes can, and will, add up. Give yourself credit for choosing activities that bring you joy, for emptying the dishwasher, for taking the dog on a long walk, or for flossing your teeth that one time last week. Small successes should not be minimized or forgotten, especially this time of year.
Each of these tips can help bring us validation and improve our sense of self worth as we cope through the frozen tundra that is our little corner of the world.
So, remember, zoom out from those life challenges, take a deep breath, and eat your spaghetti and meatballs. We will make it to spring, I promise. We do, every year. And if you need help getting there, consider depression therapy.
Aimee Fizor is a Licensed Clinical Professional Counselor (LCPC) at Perspective Psychology. She can be reached at 312.219.4707 or aimee@perspectivepsychchicago.com.