Building a Winter Wellness Routine: Staying Mentally Healthy in the Cold Months
- Cameron Cosens
- 3 hours ago
- 3 min read
When winter rolls around, it’s not unusual to feel a little more sluggish or down than usual. The winter blues is a term people often use to describe the mild mood changes that can pop up when daylight hours shrink and colder weather keeps us indoors more often. You might notice feeling less energized, less motivated, or just not quite yourself. For many people, this shift has a lot to do with reduced sunlight, holiday stress, or the emotional weight that winter can bring. The good news is that the winter blues are usually temporary and tend to ease up on their own. While they can be frustrating, they’re a very common experience and a reminder that our mental health is closely tied to the rhythms of the seasons.
If the winter blues sound familiar, the next question is often, “So what can I actually do about it?” While we can’t change the weather or magically add more daylight to our days, we do have some control over how we care for ourselves during the winter months. Small, intentional habits can make a big difference in how we feel, helping us stay grounded, energized, and emotionally balanced even when it’s cold and dark outside. That’s where building a winter wellness routine comes in. Add simple and realistic practices that support both your mental and physical well-being and help you move through the season feeling a little more like yourself.
Things You Can Do to Build Your Winter Wellness Routine
Get as much daylight as you can.
Your body relies on natural light to regulate its internal clock. When you’re getting less sunlight, it’s normal for that rhythm to become a bit disrupted, which can affect mood, energy, and sleep. Spending time outside during daylight hours, even briefly, can help your body regain a sense of balance and normalcy.
Extra tip: If getting outside during the day isn’t realistic for you, a light box can be a helpful alternative. These special lights are brighter than regular lamps and can help mimic sunlight, supporting your body’s natural clock.
Move your body.
Movement looks different for everyone. This might mean taking a short walk, going to the gym, doing yoga, stretching between tasks, or simply getting up and moving when you can. Physical movement helps your brain release “feel-good” chemicals that naturally boost mood and reduce stress.
Stay connected.
Reach out to friends, family members, or people you enjoy spending time with. Staying connected can be especially grounding during the colder months and can serve as an important reminder that you’re not alone in how you’re feeling.
Extra tip: Planning enjoyable activities, either alone or with others, can be a powerful mood booster. This could look like visiting a museum, going to see a movie, trying a new café, or cozying up at home with a coloring book or favorite show.
Protect your physical health.
Cold and flu season is in full swing, and taking care of your physical health plays a big role in supporting your mental well-being. Washing your hands, taking vitamins as recommended, and prioritizing sleep can help keep your body resilient. If you’re looking to improve your sleep habits, resources on sleep hygiene can be especially helpful.
Practice mindfulness.
Mindfulness practices like deep breathing, grounding exercises, or brief moments of intentional awareness can help you stay present and calm. Even a few minutes a day can make a difference in managing stress and emotional overwhelm.
Stay on a routine.
Creating a routine that works for you and sticking to it as much as possible can provide structure and stability during the winter months. Regular sleep and wake times, meals, and daily activities help signal safety and predictability to your body and mind.
Winter can be a challenging season, but it doesn’t have to feel overwhelming or isolating. By building a winter wellness routine that feels realistic and supportive, you can take small but meaningful steps toward protecting your mental health. Remember, wellness doesn’t have to be perfect. Progress often comes from consistency, self-compassion, and listening to what your body and mind need most during this season.
By: Cameron Cosens MSW Student Intern
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