Feeling the winter blues? You’re not alone.
As the days grow shorter and colder, many people struggle with Seasonal Affective Disorder (SAD)—a type of depression linked to seasonal changes, particularly in winter. It’s completely natural to feel this way, but there are proven methods to help you care for yourself through the winter months.
Here’s what works for me to combat low mental health in winter:
Embrace the cozy: adopt the Danish concept of hygge, which focuses on comfort, simplicity, and being present. Denmark can get quite cold and dark, so I trust them! Try activities like reading, journaling, or playing a game with friends. I hunker down under a soft blanket with a good book and warm cup of bone broth. It’s comforting and nourishing—perfect for winter evenings.
Get outside: A favorite saying from people who live in cold weather (midwesterners!): “There’s no such thing as bad weather, only bad clothing.” With the right clothes, you can enjoy time outdoors. Sunlight exposure, even in winter, helps regulate your body’s circadian rhythm, boosts vitamin D production (vitamin D supplementation can also help!), and supports serotonin levels—essential for improving mood.
Make plans: Planning a trip or a fun event for the end of winter gives you something to look forward to. Anticipating a joyful activity creates excitement, which can reduce feelings of hopelessness during the darker months and provide motivation to push through. It’s a small but impactful way to shift your mindset.
Sauna therapy: Nothing beats warming up in a sauna on a cold day. Beyond feeling incredible, saunas promote detoxification, improve circulation, and trigger the release of endorphins, “happy” hormones. This natural mood boost can help combat the symptoms of SAD and leave you feeling rejuvenated. Another bonus, regular sauna use is also linked to lower risk of dementia!
Winter doesn’t have to feel heavy. By embracing these strategies, you can care for your mental health and make the most of the season.
A warming meal plan for the week
Warm, nutrient-dense foods are easier on your digestive system, can boost circulation, and provide a sense of comfort—all of which help you feel more balanced and supported during the winter months. When it’s cold outside, nourishing your body with warm, comforting meals can make a big difference in how you feel—both physically and mentally.
Here’s what I’ll be making this week. Try these recipes and let me know your favorite!
Breakfast: Cinnamon Quinoa Breakfast Bowl
Lunch: Chicken Noodle Soup
Dinner: Vegetarian Green Curry
Stay Cozy and Take Care of Yourself
Winter can be challenging, but with a little intention, you can nurture your mind and body through the season. I hope these tips and recipes bring you comfort and inspiration.
Remember, small steps make a big difference. If you need support or have questions, I’m just an email away!
If you’re curious about holistic life coaching and how it might support you, I’m offering free info sessions to explore if it’s the right fit for you. Feel free to reach out—I’d love to chat!
Sending warmth and love,
Jacey
