Winter can be a difficult time.  Here are some ways that you can care for yourself:

Self-care is always important

Self-care includes all the things we do to maintain or improve our wellbeing. We all know how important basic self-care activities such as adequate sleep, exercise, healthy eating, hobbies, and spending time with friends are. And we know that when we don’t prioritize self-care, we feel lousy. Our health suffers. We get sick. We’re irritable, lonely, sluggish, and unfulfilled.

Self-care for the winter

As the seasons change, we often need to change our self-care routines to accommodate the weather, amount of daylight, our schedule, and so forth. The winter months can be particularly tough on us both physically and mentally. We’re more prone to colds and flu. some of us suffer from seasonal depression (the winter blues or Seasonal Affective Disorder (SAD) because of the lack of sunlight. And it’s hard to get out and be active. So, we need some self-care activities to meet the specific needs we have in the darker, colder months. Below, you’ll find 10 of my favorite self-care activities that are well-suited to winter.

1. Write in a Journal

It’s the beginning of a new year and a perfect time to start writing in a journal. Journaling is great for your mental health. It provides a place to dump your feelings, process and reflect, and clear your head. Even if you’ve already got a journal, you may want to consider starting a new one. I hear from many avid journalers that there’s something uplifting about the fresh, clean-start feeling of a new journal.

2. Enjoy Nature’s Beauty

Yes, winter can be cold and dreary. But it can also be beautiful – fresh snow on the trees, icicles hanging from the roof, red cardinals at your birdfeeder, a full moon. When we’re mindful and take the time to look, there’s a lot to take pleasure in.

3. Go to Therapy

Have you been thinking about starting therapy? It can be daunting to find a therapist you feel comfortable with, get yourself there consistently, and pay for it – but most people find the results are well worth the effort. And since we’re already inside so much during the winter, it seems like a good time to start or resume therapy. And if the weather or transportation are significant barriers, there are more and more options for online therapy, as well.

4. Get More (Sun)Light

Exposure to light (sunlight or artificial light) improves your mood and energy. So, if you’re living in the Northern Hemisphere during the winter, you’ll probably feel better if you spend an extra 20-30 minutes outside when it’s sunny. Even opening the curtains and turning on the lights in your office or home can help.

5. Relax and Get Cozy

On a cold winter’s day, there’s nothing better than staying home in your pajamas, cuddling up with a good book (or your significant other or your cat!), sitting in front of a fire, or binge-watching your favorite show. Occasionally, give yourself permission to stay home and just relax.

6. Connect with Friends

We all need to socialize, connect with others, and feel like we belong. And yet, spending quality time with friends or your spouse may end up at the bottom of your to-do list. How about meeting this self-care need by planning a game night, potluck dinner, or hosting a party to watch the Oscars with your friends? Not only is spending time with friends good for our mood, doing so may encourage us to relax, laugh, do something active, or try something new. And again, if it’s hard to get out and do things in person, have a virtual coffee date on FaceTime or Skype, or schedule a time for an old-fashioned phone call.

7. Enjoy a Hot Drink

A hot drink on a cold day is so comforting – a true simple pleasure. I’m a big coffee drinker, but I can easily overdo it. So, I try to mix things up with a collection of herbal teas and homemade sugar-free hot cocoa (just warm milk and a little cocoa powder and your favorite sweetener).  Maximize this self-care practice by slowing down. Instead of gulping it down in the car, take a few minutes to sit and relax and savor your drink. This is a quick, easy, and inexpensive way to pamper yourself.

8. Get a Flu Shot

Getting a flu shot isn’t necessarily enjoyable, but that’s true of a lot of self-care. It’s something you do for your health. And it’s not too late in the season to get one. So, speak to your doctor or pharmacist about whether a flu shot is a good choice for you.

9. Exercise

Many of us need to change our exercise routine or physical activities to accommodate winter weather. If you don’t have a regular exercise plan for the winter months, consider adding some winter sports (skiing, ice skating, snowshoeing, winter hiking) to your routine. Alternatively, there are lots of indoor exercise options such as yoga or dance classes, exercise equipment at a gym or home, or using exercise videos on YouTube or television. Don’t let winter weather be an excuse – you know you’ll feel better if you get a little movement into every day.

10. Encourage Your Creative Side

If you’re stuck inside, tap into your creativity. Did you know that arts and crafts are good for your mental health? Benefits such as reduced stress, depression, and anxiety, a sense of accomplishment, increased confidence and self-esteem have been reported. Crafts are nice because they can be done alone or in a group. And there’s something for everyone – everything from painting, scrapbooking, knitting, quilting, woodworking, jewelry making, and more. Pull out an old favorite or try something new this winter!

Put self-care on your calendar

Now that you’ve got a few ideas for your winter self-care, it’s time to put it on your calendar. Self-care (like most things) is much more likely to happen if you create a plan for when and what you will do to take care of yourself. Where will you begin? Perhaps, just add one new self-care activity to your schedule this week.

Hurricane Dorian pounded the Bahamas and is anticipated to move up the east coast of the U.S. Some of you may be directly affected. Others may be reminded of past traumatic experience in natural disasters. Feelings of fear and powerlessness or overwhelming worry of being trapped may well be elicited.Even though you may not personally experience physical injury, it is not uncommon to have strong emotional reactions. Understanding your responses to these disturbing events can help you cope with your feelings, and thoughts and help you along the path to recovery. The American Psychological Association has described common reactions and responses to disaster. Initially people may feel stunned and disoriented. Once these initial reactions subside, it is common to feel anxious and overwhelmed or more moody than usual. You may experience vivid, repeated memories of the event. They can occur for no apparent reason and may lead to physiological reactions such as rapid heartbeat or sweating. You may have difficulty concentrating or making decisions. You may find yourself more irritable or become more withdrawn than usual. Your sleep and eating patterns may also be disrupted or you may find yourself oversensitive to loud sounds smells or other environmental sensations which may serve as triggers. Fortunately, research shows that most people are resilient over time. Talking with friends and family about the event can reduce stress and help you feel less alone. Do not repeatedly watch or read news about the event. Get plenty of rest and exercise and eat properly. Make time for activities that you enjoy: read a good book, take a walk, or go to the movies. Do something positive. Helping others can give you a sense of purpose in a situation that feels out of control. Do not turn to drugs or alcohol. In the long run, they only create additional problems. If your feelings do not go away or continue to interfere with your daily functioning, join a support group or seek help from a licensed mental health professional. Asking for help is a sign of strength not weakness.

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Resources:

• Mental Health America, 2019, Kevin Rowell, PhD, and Rebecca Thomley, PsyD
• Bonanno, G. A., Galea, S., Bucciarelli, A., & Vlahov, D. (2007). What predicts psychological resilience after disaster? The role of demographics, resources, and life stress. Journal of Consulting and Clinical Psychology, 75 (5), 671. doi: 10.1037/0022-006X.75.5.671
• Bonanno, G. A., Papa, A., & O'Neill, K. (2001). Loss and human resilience. Applied and Preventive Psychology, 10(3), 193-206. doi: 10.1016/S0962-1849(01)80014-7
• Butler, L. D., Koopman, C., Azarow, J., Blasey, C. M., Magdalene, J. C., DiMiceli, S., ... & Spiegel, D. (2009). Psychosocial predictors of resilience after the September 11, 2001 terrorist attacks. The Journal of Nervous and Mental Disease, 197 (4), 266-273. doi: 10.1097/NMD.0b013e31819d9334
• Silver, R. C., Holman, E. A., McIntosh, D. N., Poulin, M., & Gil-Rivas, V. (2002). Nationwide longitudinal study of psychological responses to September 11. JAMA: The Journal of the American Medical Association, 288 (10), 1235-1244. doi: 10.1001/jama.288.10.1235
• Bonanno, G. A., Galea, S., Bucciarelli, A., & Vlahov, D. (2007). What predicts psychological resilience after disaster? The role of demographics, resources, and life stress. Journal of Consulting and Clinical Psychology, 75 (5), 671. doi: 10.1037/0022-006X.75.5.671
• Bonanno, G. A., Papa, A., & O'Neill, K. (2001). Loss and human resilience. Applied and Preventive Psychology, 10(3), 193-206. doi: 10.1016/S0962-1849(01)80014-7
• Butler, L. D., Koopman, C., Azarow, J., Blasey, C. M., Magdalene, J. C., DiMiceli, S., ... & Spiegel, D. (2009). Psychosocial predictors of resilience after the September 11, 2001 terrorist attacks. The Journal of Nervous and Mental Disease, 197 (4), 266-273. doi: 10.1097/NMD.0b013e31819d9334
• Silver, R. C., Holman, E. A., McIntosh, D. N., Poulin, M., & Gil-Rivas, V. (2002). Nationwide longitudinal study of psychological responses to September 11. JAMA: The Journal of the American Medical Association, 288 (10), 1235-1244. doi: 10.1001/jama.288.10.1235