Gentle Methods for Winter Wellness
As a clinical counsellor, I know that January can feel like a particularly heavy month. The holidays are over, daylight is in short supply, and many of us are grappling with cold weather, post-holiday bills, and unmet New Year’s resolutions. It’s no wonder the third Monday in January has been dubbed “Blue Monday,” often described as the most depressing day of the year. While the idea of Blue Monday is largely a marketing construct, the emotional and mental challenges associated with this time of year can be very real. Whether or not you’re feeling the winter blues, here are seven strategies to help you thrive during this darker time of the year.
1. Start Your Day With Intention
The way you begin your morning can set the tone for the entire day. Take a moment to reflect on your needs. Do you need rest, connection, or accomplishment? Choose one small, achievable action aligned with that need. For instance, if you're seeking calm, start your day with a brief meditation or stretch. Sometimes I just light a candle and sit quietly at the start of my day.
2. Prioritize Light Exposure
Short days and limited sunlight can disrupt your circadian rhythm and mood. To counteract this, spend time outside during daylight hours, even if it’s cloudy. You might also consider using a light therapy lamp to simulate natural sunlight and boost your energy. I often take an early morning hike in the forest to reflect, ground and rejuvenate.
3. Nourish Your Body
Winter is an excellent time to focus on wholesome, nutrient-rich meals. Foods like oatmeal, hearty stews, and winter greens provide essential vitamins to support mood and energy levels. Warm, herbal teas—like my Fine Balance Blend or a nice spicy chai—can offer comfort and relaxation.
4. Move Your Body
Physical activity is a powerful tool for improving mental health. Whether it’s a yoga therapy session, a walk, or a dance party in your living room, movement releases endorphins, which are natural mood lifters. Bonus: walking outdoors combines movement with light exposure! The switch to working from home has been a big adjustment for me. Because it’s harder now to get out of the house, I try to take micro- movement breaks between sessions and walk to appointments whenever I can.
5. Connect With Others
Isolation can worsen feelings of sadness or anxiety. Make an effort to connect with loved ones, even if it’s just a quick text or phone call. Some of my friends and I have stopped scheduling phone calls with each other via text. Now we just call to say hi and if the other is not free, they let us know. It feels so great to have someone reach out for no other reason than to connect. You are not bothering people, they want to hear from you! If you’re struggling, consider reaching out to a professional counsellor for support.
6. Practice Gratitude
It’s easy to focus on what’s missing in your life, especially during the winter months. Cultivate gratitude by jotting down three things you’re thankful for each day. They don’t have to be big—a person, a circumstance, or even a pet can be enough.
7. Lower the Pressure
Remember, you don’t need to solve everything in a single day. Darker months may feel like a mountain to climb, but focusing on small, meaningful steps can help you make it through. Give yourself permission to rest.
Final Thoughts
While January is just one month of the calendar year, it serves as a reminder to prioritize mental health, especially during challenging times. If you’re feeling overwhelmed, know that you’re not alone and support is available. Small, intentional actions can make a big difference, transforming not only a moment, a day, or a month but your overall well-being in the winter months ahead.
Need more support? As a clinical counsellor, I specialize in helping clients navigate challenges like anxiety, depression, and seasonal stress. Reach out to schedule a session—I’m here to help you feel more connected and embodied, even on the toughest days.