8 Tips For Surviving The Winter Doldrums

Spring is right around the corner, but you would never guess it in Portland and the on rest of the west coast where we are experiencing record snow and rain just weeks before the spring equinox.

I don’t know about you, but February and March are some of the hardest months for me to stay motivated. Forget any lofty goals I set for the new year- all I want to do is cuddle up on the couch with Netflix and the box of chocolate left over from Valentine’s day.

Despite the utter lack of motivation, winter is also the time of year when it is most important to continue all of those self care practices. And I am not just talking about face masks and bubblebaths (although those help too!)

It’s About Finding Balance

I like to picture my self care practices as a scale, with productivity on one side and rest on the other. Both sides need to be balanced, and the same goes for you and your life!

Try to prioritize both types of self care, seeking rest when you truly need it, and kicking your butt into high gear when you’ve spent a little too long vegging on the couch.

8 Simple Tips for Surviving Winter

1. Slow down with the season

In nature, winter is a time when all beings slow way down. Plants shed leaves to save energy and animals hibernate or seek warmer climates.

I believe there is an argument here for humans. Rather than push against the natural rhythms of life, I think that we should also think about slowing down.

Adapt the parts of your schedule you can to better match the slower pace of this season, and don’t beat yourself up if you aren’t as productive as you hope.

There is a great book, Wintering by Katherine May which goes into this and makes a great case for slowing down during the winter.

2. Connect with nature

I think most people enjoy outdoor recreation during the summer, and for great reasons. However, there is a lot to be said for continuing to get outside even when the weather is not on our side.

First, getting outside is proven to lower our stress levels and elevate our sense of wellbeing. Connecting with the natural world also helps us to get in sync with nature’s rhythms.

After the holidays, it can feel like months go by where I can’t find a reason to leave the house outside of work and a weekly grocery shop.

By prioritizing my connection to nature, I find more reasons to get outdoors.

3. Get an offline hobby

I don’t think I need to tell you the myriad reasons why you should get away from your screens, we’ve all heard it a million times.

Instead, I will encourage you to find an offline hobby that will scratch that creative itch you have been ignoring since your middle school art class.

Scroll Etsy for a ready-made kit if you aren’t the creative type. Paint by numbers, simple embroidery, crochet, or even just drawing or painting with water colors are all low-stress entry points to creativity.

You don’t have to paint the next Mona Lisa for your creativity to be valuable. Just set aside a little bit of time each week to doing something that doesn’t involve a screen.

4. Eat fresh foods

Eating seasonally is a great way to create healthy habits all year. I don’t mean that you should be surviving off of root vegetables and red meat all winter.

Keep fresh fruits and vegetables in your diet to deliver all important micronutrients to keep your body healthy during cold and flu season.

There are many fruits and vegetables that are in season during the winter, including citrus fruit, apples, pears, kale, root veggies, squash, and more.

5. Stay active

One of the best ways to keep a positive mindset through the winter months is by staying active.

Try to spend at least 30 minutes per day moving your body. Not only does exercise create endorphins and boost your mood, but sticking to an exercise routine will help you down the line so you aren’t starting from scratch.

You don’t have to run a marathon in the snow, just incorporate some body weight exercise, your favorite YouTube yoga teacher, or just turn on your favorite playlist and have a 30 minute dance party.

6. Phone a friend

All humans crave connection, and keeping up with your loved ones will make you feel less alone during the dreary winter months.

Instead of retreating to solitude when Punxsutawney Phil announces 6 more weeks of winter, try reaching out to a friend or family member.

Even a short catch up will remind you of better times past and in the future. Maybe you can even make plans to meet up for spin class or a coffee shop catch-up.

7. Prioritize sleep

I am constantly reminding my patients how important sleep is. Sleep is so important, I already wrote a whole post about it!

In winter, though, prioritizing restful sleep is extra important. Remember in tip number 1 when we talked about how many animals hibernate their way through winter? Treat yourself like a brown bear would and sleep in!

The sun is going down sooner and coming up later for a reason. Aim for at least 8 hours per night to wake up feeling rested and ready to brave the cold.

8. Get vitamin D

Especially if you live in the Pacific Northwest like me, getting vitamin D is super important to your mental and physical health.

A lack of vitamin D can lead to depression, increased chance of developing type 2 diabetes, heart disease, and bone loss.

You absorb vitamin D through unfiltered sunlight, but if that is in short supply where you live, consider taking a supplement, eat more mushrooms (the only source of dietary vitamin D), and seek the sun whenever possible!

Wrapping It Up

Winter can be hard, and it is important that we set different expectations for ourselves when surviving the doldrums of the season.

Hopefully these 8 tips will help you to form some great healthy habits that will help you get through this last push before spring arrives and the world comes back to life again!