Fall Blahs & Winter Blues
If you live in a region where there are four distinct seasons as I do, then you know what it feels like to look down the barrel of six months of gray, of cold, of rain, of snow, of blah.
Some people are blessed with a love of all things Fall (one of my daughters) and a countdown clock in their heads to Christmas (another one of my daughters).
I am not one of those people.
To me, Fall = death and the holidays = slight panic. (I know, I’m a walking party.) But man oh man, does my heart live for Spring and Summer!
I already live with a bent toward melancholia and have struggled with several seasons of mild depression in my life, so Winter can really do me in if I’m not proactive. Over the years, I’ve found a few simple practices that make a big difference when the light fades and the motivation does too.
Here are my absolute best tips to battle against the weather’s effects on my mood every year:
1. Water
I begin my day with two glasses of water: one glass of lemon water (which I prepare weekly), and one with a shot of apple cider vinegar. We all know water does wonders for our bodies, but beginning your day with it kickstarts your whole system.
2. Supplements
I take a few, but Vitamin D has been my go-to for that little extra when the sun isn’t shining anymore. Check with your doctor because, you know, I’m not a doctor.
3. Rituals
Each morning, I turn on a worship or Christian CD, light a candle, and start a fire in the fireplace. These are small, ordinary things I love. Doing things we love are gentle ways to nurture who we are.
4. Light Therapy
I use a light therapy lamp for thirty minutes each morning while I do some odds and ends on my computer. I struggle with sleeping through the night these days (thank you, perimenopause), so I need all the help I can get to reset my internal clock.
5. Tea
I’ve been drinking two or three cups of white or green tea every morning for years. I’m a huge fan of Adagio loose teas, but they also come in tea bags.
However, when the weather turns, I put The Republic of Tea’s Be Happy tea on my Amazon wishlist and drink a few cups each day. (Baetea also comes in immunity, sleep, energy, and a few other blends.)
6. Time with God
I spend time with God every morning. I journal whatever’s on my mind, read a devotional, and spend time in Scripture. Especially when facing the blues, upping my gratitude always shifts my perspective.
Every day, I list off several things I’m truly grateful for. Also, outright asking God for the joy of the Lord to replace your sadness is a beautiful practice to get into.
7. Eat Better
Every day now for almost fifteen years, I’ve had a smoothie for breakfast or lunch with water or almond milk, banana, kale or spinach, blueberries, and flax and chia seeds.
By the way, upping that smoothie to two or three times a day has also kept me from getting sick in ages.
8. Rest
If my body needs a nap, I now take one—no guilt. I once read that 26 minutes is ideal, and ever since I heard that, when I lie down, I don’t even need an alarm…I’m up in 26 minutes or less.
That said, you don’t want to nap too long or too late in the day, as it might interfere with nighttime rest.
A tip that has helped me sleep better: keeping a consistent bedtime and wake time. I used to be all over the place, but once I lined up with my husband’s schedule, it made a noticeable difference.
9. Exercise
I do fifteen minutes of stretches in the morning and walk every day (yes, even when it’s literally -16 degrees outside). I also love a few minutes of dancing (and loud singing) with my earbuds in.
Instant mood-booster, I promise.
10. Stay Connected
Though I try to see one person I love socially each week, the weather can make us turn inward. So I text my husband, friends, and kids more during the indoor months, and I Zoom with my girlfriends at least once a month.
All of these small connections add up to a big lift.
11. It’s Normal
Finally, remember: feeling blah and being blah isn’t the end of the world. They’re just feelings.
Show yourself grace and gentleness. Remind yourself that Spring will come again and this season will pass.
And if it doesn’t—or if you think it’s more than just the winter blues—please consult your doctor for a check-up and make an appointment to talk with a counselor.
Even though we can’t fast-forward to Spring, we can take small, kind steps to care for ourselves right where we are. The gray won’t last forever, but the way we love ourselves through it can make a real difference.