Embrace the Winter Slump: How to "Winter" Well

How are you “wintering?”

I have read that January is the most depressing month of the year, being dubbed “the Monday of months.”  Here we are, midway through January.  It is not difficult to figure out why January gets a bad rap after a month of holiday hype, planning, and participating in celebrations. When all the merriment fades in January… December bills are due, cold and freezing temperatures continue with shorter days of daylight/sunlight, and a snow blast here and there, doesn’t exactly entice me to embrace winter.  🙄

There are some who suffer from seasonal depression (Seasonal Affective Disorder (SAD), with symptoms starting in the late fall throughout winter. Research suggests that about 5% of American adults experience SAD, and about 10% - 20% of Americans may experience the winter blues, which can be considered a milder case of SAD. Symptoms may include zapping you of your energy, contributing to moodiness, irritability, sadness, loss of interest in things you usually enjoy, making you want to withdraw, and just stay home curled up.  

If you are a “winter hater,” chances are your negative thoughts are impacting your behavior and the “winter blues.”  Good or bad, we all have a mindset about winter, and what we believe impacts our actions and our overall mental health.  

The concept of "wintering" beautifully describes those periods in life when we feel lost, adrift, and struggling. Coined by author Katherine May, in her book "Wintering: The Power of Rest and Retreat in Difficult Times," “wintering” is about embracing the darkness, accepting the cold, and allowing ourselves to rest and rejuvenate during challenging times. Now that’s a mindset shift!

Understanding Wintering

It's not just about the season: While the metaphor of winter is powerful, wintering can occur at any time of year. It's a period of dormancy, a time for introspection and inner work.

It's not about "fixing" yourself: Wintering isn't about forcing yourself to be productive or to just "snap out of it." It's about acknowledging and accepting the difficult emotions you're experiencing.

It's essential for growth: Just as plants need winter to prepare for spring, we need periods of rest and retreat to heal, recharge, and emerge stronger.  It’s in the appreciating of the drab of winter that brings the appreciation of the vibrancy of summer. 

We’re in the heart of “wintering” and shaming ourselves for being less productive and social during this season may be a manifestation of what our body and minds’ actually need.  (Hmmm…)

For example, new research suggests that while humans do not hibernate, we may need more sleep or rest during the colder months due to less light and colder temperatures. Giving ourselves permission to rest and sleep is true self-care in the making. Who knew a “long winter's nap” is a real thing!  Winter tends to be a slower season, why not take advantage of it?

Mindset shift: Embrace “Wintering”

The idea of wintering is all about leaning into the slower pace, finding comfort, and taking some much-needed time to nurture yourself. Let's dive into some friendly, doable tips to help make winter not just bearable, but downright enjoyable:

1. Reflect and Rest: Think of winter as nature's way of saying, "Take it easy." Spend some time journaling or meditating. Prioritize sleep 😴; allow yourself to hibernate a bit—physically, mentally, and emotionally. Engage in mindful practices like meditation 🙇🏼‍♀️or deep breathing to calm your mind.

2. Keep Moving: Yes, it's cold, but don't let that freeze your fitness routine. A brisk walk in the snow (or rain), some indoor yoga 🧘🏼‍♀️, or even a quick dance-off 💃 in your living room can keep those endorphins flowing.

3. Create Cozy Corners: Turn your home into a sanctuary of warmth. Soft blankets, warm lighting 🕯️, and maybe even a little fort made out of pillows can work wonders. Your environment impacts your thoughts, feelings, and well-being. I like to leave up some twinkle lights ✨ to continue the magic of the holidays.

4. Nature's Embrace: Despite the chill, bundle up 🧣and step outside. The calm and beauty of a sunrise, sunset, or a snowy landscape can be truly magical.  Even a short walk in the neighborhood can have a significant impact on your well-being. While out in nature, mindfully engage your senses; winter has its own beauty with what we see, hear, smell, taste, and touch. 👀👂👃😋🖐️

5. Get Creative: Winter is perfect for diving into hobbies. Think knitting , painting 🎨, or even tackling that novel you’ve always wanted to write ✍🏻. Challenge your mind by learning something new or pursuing a new skill. 

6. Stay Connected: Winter can feel isolating, so make an effort to reach out. Whether it’s video calls or coffee dates ☕, stay in touch with your loved ones 👨‍👩‍👧‍👦. I like to schedule a game night with friends… so much fun!

7. Self-Care Central: Warm baths 🛀, hearty stews 🍲, wholesome foods, and ample sleep—pile on the pampering. Winter is the perfect excuse to indulge in some serious self-care, not only physically but emotionally too. Practice self-compassion 🩷, treating yourself with the same kindness and understanding you'd offer a friend. 

8. Embrace Hygge: This Danish concept is all about finding joy in simple pleasures. Light some candles, bake cookies 🍪, and savor a good book 📚or movie 🎥. Feed your mind with positive and uplifting content through reading or listening to inspiring books or podcasts. 🪷

9. Screen-Time Breaks: Take breaks from screens and try more offline activities. Challenge yourself with puzzles 🧩, read books, or whip up something fun in the kitchen.

10. Plan Ahead: Use this downtime to dream 💭about the future. Set goals, create vision boards, or plan fun projects for the coming year 🗓️.  Set realistic goals to avoid feeling overwhelmed and maintain a sense of accomplishment.

For mental and emotional well-being during wintering, it's crucial to cultivate inner peace 😌. Acknowledge and accept your feelings without judgment. Limit exposure to negativity by minimizing news consumption or social media if it's overwhelming. 

(If you are someone who experiences SAD, I encourage you to be proactive with strategies and approaches that work for you. People have experienced symptom relief with light box therapy, talk therapy, Vitamin D supplement, and antidepressant medication, in addition to the suggestions provided above. Please consult your health care provider for assistance.)  

So, how are you wintering?

Wintering is more than just enduring the cold months; it's about finding a rhythm that suits this slower season. By embracing rest, reflection, and nurturing activities, you can navigate winter with grace and emerge rejuvenated for the seasons to come.

While you may never love winter, creating mental flexibility, and reframing your mindset about the season, can be a game changer.  Try  refocusing your thoughts and take action on the opportunities and benefits of wintering. Who knew that January can actually be a welcomed month to start off the year!  

Happy Wintering!