As the days grow shorter, colder, and post-holiday letdown creeps in, many of us experience a dip in energy and mood. It’s not unusual to experience fatigue, sadness, difficulty concentrating, and a disruption in sleep during the winter.  But why does this happen?  This is the “winter blues,” a common response to reduced sunlight and cold weather.

The good news?  Winter blues are often easily managed with lifestyle adjustments.

For others, winter blues turns into a type of depression called seasonal affective disorder (SAD) if the sadness interferes with daily functioning.  Professional help along with these same lifestyle changes can make all the difference.

While we can’t change the season, we can use resilience to get through the darker days more easily. By focusing on proactive self-care and reframing your outlook, you can emerge from winter stronger than ever.

Here are 10 simple, practical resilience strategies to put to work and make the most of this season.

1. Embrace a Positive Winter Mindset

Take inspiration from Scandinavians, who thrive in some of the darkest winters by focusing on winter’s unique opportunities. Instead of dreading the cold, embrace it as a season for cozy moments, fresh air, and new adventures.

• Look forward to winter-specific joys like hot chocolate, crackling fires, or snowshoeing.
• Invest in warm layers, so the cold won’t keep you indoors.

2. Light Up Your Life

Winter’s darkness doesn’t have to dampen your mood. Simple changes to your environment can make an enormous difference.

• Natural Light: Maximize sunlight exposure by sitting near windows or taking short walks during daylight hours.
• Ambient Lighting: Use warm, cozy lighting like candles or string lights to create a welcoming atmosphere.

3. Stay Active

Physical activity is a proven mood booster. Even a brisk 10-minute walk outside can help improve your energy and mental clarity.

• Break it up: If 30 minutes feels daunting, try three 10-minute walks throughout the day.
• Experiment: Try yoga, dancing, Zumba, or light stretches at home.

4. Bring Hygge Into Your Home

The Danish concept of “hygge” (pronounced hoo-ga) is all about creating comfort and joy in the everyday.  Simple rituals can bring feelings of replenishment and relaxation.

• Curl up with a soft blanket and a cup of tea, coffee, or cocoa.
• Prepare hearty meals like soups or stews to warm up from the inside out.
• Indulge in your favorite hobbies—reading, crafting, or tackling a puzzle.

5. Connect with Others

Social connections are vital during the winter months. Make a commitment to maintain relationships, even if it requires a little creativity.

• Schedule regular phone calls or video chats with loved ones.
• Plan small gatherings or join local events if in-person meetings are feasible.
• Write letters or send cards—this thoughtful touch can make someone’s day and lift your spirits, too!

6. Rediscover Nature

Nature has a grounding effect, particularly in winter.  The crisp air and seasonal scenery can clear your mind and help you feel more connected to the world around you.  Spending time outdoors, even on chilly days, can help you feel refreshed and rejuvenated.

• Take a walk in the crisp air, noticing the sights and sounds of the season.
• Visit a nearby park or garden for a short stroll and soak up the winter foliage.

7. Celebrate Everyday Wins

Finding small reasons to celebrate can brighten the winter months.  Turn the season into a celebration by focusing on little joys and accomplishments.

• Celebrate “mini holidays” with a calendar that includes fun national days like Hot Chocolate Day or Compliment Day.
• Create small rituals—like lighting a candle at dinner—to bring mindfulness and gratitude into your daily routine.

8. Laugh More

Laughter is a natural antidote to the winter blues.  It releases “feel-good” chemicals in your brain, quickly improving your mood and lowering stress levels.

• Watch your favorite comedy or share funny stories with friends.
• Start a lighthearted group activity, like swapping jokes over email or text.

9. Boost Your Mood with Food

Eating well-balanced meals supports your physical and mental health during winter’s colder days.  What you eat influences how you feel.

• Include lean proteins, whole grains, and colorful fruits and vegetables in your meals.
• Enjoy seasonal favorites like roasted root vegetables or citrus fruits for an added nutrient boost.

10. Take a Break from Screens

It’s easy to overdo screen time during the winter, but stepping away can help reset your mood.

• Limit news consumption to reduce stress.
• Instead, pick up a book, try a new recipe, or engage in an offline hobby.

A Season to Thrive

Winter can be a time of connection, creativity, and comfort if you shift your mindset and adopt these simple resilience practices. By focusing on what brings you joy and energy, you can tackle the winter blues and make this season a highlight rather than a hurdle.

So, what will you try first? Bundle up, brighten your home, or share a laugh with a friend—you’ve got this!

Contributed by:

Jan M. Zacharjasz, MS, PCC, CPC, ELI-MP, founder of Coaching for Resilience, is a Professional Certified Coach, workshop facilitator, and sought-after speaker on resilience.  She helps people in mid- to later life gain resilience through unexpected work, health, and family challenges so they can regroup, recover, and move forward with confidence and thrive again.  She has been recognized as a Top Life Coach by Coach Foundation.

During COVID, Jan created resilience skill-building workshops, delivering them to hundreds of individuals and workers nationwide to overcome isolation and burnout and build morale and connections.  Jan sees resilience as an antidote for managing the abundance of unexpected change that occurs in mid to later life.

She’s passionate about making resilience tangible and learnable for overcoming challenges of all kinds.  She uses simple, immediately usable practices so clients come away with relief, noticeable results, and healthy mindset shifts.

In addition, Jan provides life-purpose and energy assessments, is an advocate for positive aging, and serves on numerous Boards, including the Life Planning Network.  A proud member of the Sandwich Generation with caregiving responsibility for her mother and mother-in-law for over 20 years, Jan brings unmatched sensitivity, kindness, resourcefulness, and diligence to her clients.

For more information, visit www.coachingresilience.com.

 

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