Self-Care for Cold and Gloomy Days

After the warmer months, we can quickly become fatigued by the seemingly endless cold and darkness of winter and early spring. We do not get much sunlight in Pennsylvania with the shorter days, and many of us experience seasonal depression. Instead of sinking into the dreariness, we can plan to take good care of ourselves and our families with a bit of warmth and coziness.

Developing a Self-Care Plan

Some cultures embrace the colder time of year and use the shorter days to reflect and create a snuggly atmosphere. The Danish tradition of hygge (pronounced "hoo-ga") may contribute to the country's reputation for a high level of happiness despite the typically cold and dreary climate that is similar in many ways to the short winter days of Pennsylvania (Ministry of Foreign Affairs of Denmark, n.d.). We can learn from Denmark's examples and develop our own traditions that promote self-care for mind and body.

Here are five ideas to maintain a positive outlook through the winter season.

1. Stay warm and cozy.
We know that bundling up before going outside will keep us warm, but do we always remember to cover our ears, hands, and feet? Sipping hot herbal teas throughout the day can help us stay hydrated and heat cold hands. We can also make sure that we warm up from the inside by eating hot, cooked foods instead of cold salads.

Tip: Chilly, damp days are the perfect time to enjoy the comfort of soups and stews. Make an extra big batch to freeze or reheat for lunches throughout the week. Try some new herbs and spices instead of salt, or choose low-sodium canned soups for convenience.

2. Move your body every day.
When the weather is cold and the days are short, we may struggle to get outside for walks and physical activity. Researchers have found that people who spend time outdoors in nature are happier and also find life more meaningful (Pritchard et al., 2020).  So, try to bundle up and get out – you might be surprised at how much warmer you feel after some brisk movement. If you just can’t get out the door, there are plenty of ways to be active inside.

Tip: Turn on fun music for an indoor dance party to get moving and liven up any day.

3. Mind your mind.
Our thoughts develop like seeds sprouting in the soil. Sometimes the seeds grow into beautiful flowers and delicious foods. At other times, our intentional plantings are overtaken by weeds and cannot thrive. You can take control of your thoughts just as you tend your garden. When our brain is left to wander, the default thoughts are frequently critical or worrying. This tendency towards negative thinking is protective, but can send us into a spiral of doom and gloom. Scientists have identified that meditation and mindfulness practices can help us to shift the mind into positive thought processes and ultimately into improved connections between different areas of the brain (Feruglio et al., 2021).

Tip: Set aside 10 minutes in the morning for contemplation when you first wake up and at night before going to sleep to tend your mental garden. You can choose a reflective practice from any tradition that you like: prayer, meditation, and journaling are a few examples. Just sitting and noticing what thoughts are cropping up is an easy activity during this time. Lovingkindness meditation is a sweet choice to help you be more compassionate with yourself and others. You can find guided practices and more information on reflective practices in a variety of places, including the Mindful website  and in apps such as Calm and Insight Timer.

4. Stay Social.
After larger social festivities over the holiday season, we may be ready for a break from planning gatherings. However, there are many benefits to connecting with our friends and family members on a regular basis. You can skip the large, celebratory meals and instead invite a few friends for an intimate dinner or a Sunday afternoon snack and chat.

Tip: A fun game night can brighten spirits and bring people together in a new way. Have everyone bring a favorite warming snack or beverage to share.

5. Find some brightness!
Citrus fruits offer their bright color, scent, and flavor to balance out the cloudy days by reminding us that the sunshine will return soon.
We can also light candles (or use electric candles for safety) when we need a mood boost.

Tip: Send some oranges to a friend who could use a little hygge gift and boost your own mood with the spirit of giving.

Develop your own self-care plan using these tips and more to enhance your own happiness and share the good feelings with your friends and family.

References

Feruglio, S., Matiz, A., Pagnoni, G., Fabbro, F., & Crescentini, C. (2021). The impact of mindfulness meditation on the wandering mind: A systematic review. Neuroscience and Biobehavioral Reviews, 131(2021), 313-330. DOI.org/10.1016/j.neubiorev.2021.09.032

Ministry of Foreign Affairs of Denmark. (n.d.). What do we mean by "hygge"?

Pritchard, A., Richardson, M., Sheffield, D., & McEwan, K. (2020). The relationship between nature connectedness and eudaimonic well-being: A meta-analysis. Journal of Happiness Studies, 21(3), 1145-1167. DOI.org/10.1007/s10902-019-00118-6