Self Care During A Mid-Winter Slump

As we reach a mid winter point- it’s common to feel a lack of energy and motivation, I know I do! The cold weather, lack of sunlight, short days, and the overall grey feeling outside can really get to us as we try and make it through the long winter season. Many people experience what is commonly called the “winter blues”, or a “mid winter slump” as I like to call it.

During our winters, our days are shorter and we have much less exposure to sunlight, which is one of the strongest factors contributing to feeling more “bleh” in the winter. As a result of this, our bodies produce less serotonin, which is responsible for helping to regulate our moods! Also, the lack of sunlight we experience in the winter months affects our circadian rhythm, which helps with sleep, energy levels, and overall well-being; because of this shift, our body’s cycle changes in the winter, which causes difficulty sleeping and less energy throughout the day. The cold weather we experience during the winter, especially the winter we’ve had this year in Michigan, keeps us indoors and usually leads to less physical activity too.

It's important to address these feelings and take steps to take care of yourself during this time. Let’s dive into some ways to practice self care- for both your body and mind- during a mid winter slump!

Self Care Practices

Taking time to practice self care and adding self care into your daily routines can make a big difference in how you feel! Let's discuss some strategies to help combat this winter slump:

Embrace natural light and spend time outdoors when possible
Maximizing your exposure to natural light is one of the most beneficial things you can do for your body during the winter, but it's also one of the hardest as the cold and grey weather isn’t always the most helpful for this! As I talked about earlier, sunlight produces serotonin, which helps lift your mood and energy. One way to get as much natural sunlight throughout the day is opening your windows and sitting by a sunny window when possible. When I wake up in the mornings, even on a snowy day, I always open my blinds right away. Getting as much sunlight in as possible always helps brighten my mood. Spending time outside during the cold winter is definitely not easy, but going outside when possible, even just for a few minutes at a time, can be a huge mood booster. Go for a walk, or even just sit outside for a few minutes, and see how that refreshes your body.

Engage in physical activity regularly
Exercise releases endorphins which make you feel better and help bring positive emotions to the surface. Physical activity is one of the best ways to care for yourself when you're feeling sad or low energy. Moving your body can help your body to feel more energized and awake, which is a great tool to help that slump feeling. Assuming the weather isn't great outside, some things you could do indoors are yoga, stretching, finding workout videos on youtube, or even just moving around your house. If you want to brave the cold, some fun winter activities like ice skating, skiing, or walking outdoors is a great way to get in some physical activity. My personal favorite thing to help me with physical activity in the winter is trying new workout classes! Not only is it a great way to get some exercise in, but the motivation and energy from others in the room, and the commitment to a class is the perfect push for me to get moving.

Make your space into a cozy environment
Creating a warm cozy space for you to relax in may be the perfect mood booster. Adding things into your space, to make the room feel warm and soothing, is a great way to make staying inside new and exciting. Consider adding things into your space like a cozy blanket, candles, warm light lamps, or even scents like vanilla or lavender, which fill a room with a comforting smell. On days that you may feel down and like you just want to stay inside, having a cozy safe space to hang out in definitely helps your mindset. Lighting a candle, making a hot cup of tea, and reading your favorite book is a great way to enjoy a cozy day in.

Maintain a well balanced diet
Believe it or not, what you eat plays a big role in how you feel! Eating a nutritious diet is especially important in the winter, as healthy whole foods contribute so much to your energy, especially if there's less sunlight throughout the day. My tip for this: try new recipes! Trying new, fun, healthy recipes is a great way to stay motivated during a winter slump. Not only will this allow you to nourish your body with nutrient dense foods, but many people enjoy cooking and trying something new, which is a great way to take on a winter friendly/ indoor hobby. Also, even if we don't have the heat to remind us, staying hydrated is also super important for maintaining energy and feeling our best.

Mindfulness and gratitude practices Mental health is just as important as physical health. Engaging in mindfulness and gratitude practices, especially in the winter months, can help lift your mood and spirits. Try setting aside a few minutes each day to practice mindfulness and gratitude. Whether it's taking some deep meditating breaths, or writing down three things you're grateful for each day, these small actions can make huge improvements in your mental health.

Consider some of these below:
5 Simple Mindfulness Practices for Daily Life

20 Gratitude Journaling Prompts to Inspire More Thankfulness

Keep in touch with loved ones
Many people feel isolated in the winter months and dread feeling “sick inside” like they have to hide from the cold. But, that doesn't mean you can't keep in touch with your loved ones, even if it's just through a phone call. Staying connected with your friends and family is one of the most important things you can do to not feel isolated during these months! Even on a snowy day, you can always call your friends and family and tell them you love them. Many people feel isolated during the winter months, which is a very normal and widely experienced emotion, but having people you love to support you and spend time with, helps these winter months not feel so dreadful. I know when I spend time with my friends and family, I definitely feel refreshed after.

Additional resources
- Overcoming the Winter Blues
- 3 Easy Ways to Fight Winter Depression and Be Happier
- How to Make the Most of a Snow Day
- Self-Care Tips for the Winter Season

Spring is Coming Soon!
We’re pushing through the last stretch of the winter and spring is right around the corner! Although this has been such a long winter, spring is coming soon. There are longer, sunnier, and warmer days- hang in there, you got this :)

Rachel Kruman