Last Saturday morning, I went on a lovely walk with a dear friend. It was chilly—borderline frigid—and we were catching up on a million different things. Saturday morning walks are one of the simple pleasures in life that simply make everything better. This occasion was no different. 

At one point, my friend said something that has stuck with me ever since. I can’t remember the exact conversation that led up to this comment, but she turned to me and said, “Nothing really happens in January, February, or March. They’re just kind of blah months. Nothing exciting ever really goes on.”

That comment hit me in the gut—the way she so easily and clearly communicated this idea struck a chord deep within me. Because A) so much of me agrees, and B) I’ve felt this way for so many years of my life. There seems to be a blanket over these winter months where things just feel blah. 

I’ve never liked the winters. They’ve always felt gray, empty, and—you guessed it—blah (except for the fashion. Sweaters, boots, and fur coats? Now that I can get behind). Growing up in the heart of Iowa, the winters were honestly just bitter, cold, and dark. With the sun disappearing at 4:30 p.m.—if it even appeared that day at all—it is no surprise that I developed Seasonal Affective Disorder, or SAD (which, if you ask me, is a really sad acronym for such a term). Many people know it as seasonal depression or the winter blues. While some may have a diagnosis for SAD, I’ve related with so many friends over feeling a tad (or a ton) gloomy in the winter. That feeling where all you want to do is cozy up with a fluffy blanket and avoid the world, where you lose all motivation to get anything done, where you wonder if the sun will ever make an appearance again. 

I never realized how much the colder weather and shorter days affected me until I moved to Texas. The winters down here are much milder, but the same cycle still hits me. When the sky is gray for days on end, I really have to be intentional about managing my mental health. There have been years when I’ve feared the winter and the sadness it seems to bring—because who wants to embark on a four-month journey where they know they’re going to feel sad because of the weather? Yeah, me either. 

This year, things have shifted a bit. I’m not going to pretend that every moment or day has been a breeze, but the winter blues have not kept me down like they historically have. I don’t think it’s an accident, because I put in quite a bit of work to prepare for the season. When we see a pattern or cycle happening in our lives, it’s empowering to see that we have more power than we think—we can disrupt any cycle and shake things up. And that’s what I did going into the fall and winter of 2021/2022. 

Based on my conversations with friends and mentors, I know I’m not the only one who looks so forward to spring—there’s a whole tribe of us. I pulled together a few of the habits that have helped me navigate seasonal depression, and I think they might be helpful for you, too. Whether you’re a fellow SAD person (gosh, that acronym gets sadder every time I type it) or you’re just feeling kind of blah this winter, I hope this list feels like a warm hug and brings a little more light and hope into your drearier days. 

While a lot of these ideas are super simple and seem borderline cliche, there is something profound that happens when we actually practice them. They may almost look childish or self-explanatory, but I think there’s something deeper happening here. I think these are spiritual practices when we apply them from the trenches of a harder season. 

God cares about our mental health. Taking care of our mental and emotional health helps us open up our capacity to stay connected to Him. He is in this with us every step of the way, and He wants us to be free. Lucky for us, that’s just His nature and who He is. And the best news at this time of the year is that His beauty still reigns in the winter. Every single day. Always. 

Usually, all I want to do in the winter is to feel better. To feel a sense of comfort, or anything but the despair and discomfort of seasonal depression, really. But while comfort and numbing out the uncomfortable feelings is extremely tempting and even relieving for a single moment, choosing to live—to truly, fully, wholeheartedly live—is the most courageous thing we can do. It takes strength because it’s the harder choice for sure, but it is inexplicably worth it. The best part—we don’t have to muster up the strength ourselves. God is ready to help us fight this battle. 

So without further adieu, I bring you some of the practices that have changed my winter—and my life. 

EXERCISING

This one seems self-explanatory. How many times have we heard that working out helps our mental health? Before you roll your eyes and scroll on, I challenge you to try it. Workout even just three times a week until the end of March (walks included) and see how this shapes—or reshapes—your days. This truly changes the chemicals and hormones in our bodies for the better. It’s a miracle, and it’s not random. We were made to move. 

LESS SUGAR

What we feed ourselves matters, and sugar affects so many parts of our bodies. Studies say sugar is as addictive as cocaine, if not more. AKA, it’s not helping anything except a temporary desire for comfort. I’ve found that cutting back on or completely eliminating sugar helps everything function better—both my body and my mind. 

SPENDING TIME WITH FRIENDS

There’s something about being with other people that’s comforting in a much deeper way in the winter. Even if you’re not doing or saying a whole lot, spending time with your people is an incredible way to combat loneliness, which often manifests with any kind of depression. Getting together for a walk, to watch a movie, to run errands—to do literally anything—can help brighten our days, even if it’s only for a few moments. 

AMBIANCE LIGHTING

My mom likes to call me a vampire, which cracks me up because I love light. I’m just particular about it. Creating an inviting, homey, safe space takes soft, warm light. Turn on your favorite lamps or hang up some string lights to bring that cozy, intimate space to life. There are very few moments when my lamps aren’t on in my apartment—creating a beautiful space can help alleviate the blah-ness a bit and appreciate the beauty surrounding us. 

COZY BLANKETS

When creating that homey space, a warm, snuggly blanket works wonders. Especially when all you want to do is lay on the couch. Pull out your favorite cozy blankets and let them work their magic. I’m telling you—it’s the small things. 

PRACTICING GRATITUDE

Speaking of the small things, there are truly a million little miracles and signs of beauty around us every single day. It’s just a matter of if we’re looking for them or not. I’ve mentioned it before on the blog, and I’m mentioning it again because it has truly changed my entire life—before bed or first thing in the morning, take a few moments to physically write down a few things you are grateful for. Even the small things—especially the small things. I’m always amazed at how I start looking for the good in my days when I’m consistent with this practice. Even though the winter can be hard, it can still be good. Good and hard things coexist, and gratitude helps us appreciate the good despite the cold. 

PLANNING THINGS YOU LIKE TO DO

One of the things seasonal depression (or any depression, really) tries to steal from us is our passion and interests. Take a minute to think and journal… what do you genuinely like to do? Going to the movies, cooking a nice meal, exploring a new coffee shop or restaurant, browsing the shelves at a bookstore? Brainstorm some things you enjoy, and go do them! Simple as that. It won’t fill the emptiness necessarily, but it can help lift the weight of the season for even a few hours. Having something on our calendars to look forward to is incredibly helpful. I like to think of it as illuminating my calendar and life with little stars—moments I know will be a little brighter. 

LISTENING TO REALLY GOOD MUSIC

I’m not ashamed to say it again… ambiance is everything. Something I’ve rediscovered about myself that has brought oh, so much joy this winter is how much I love making new playlists. Small actions and changes can make big differences in how we feel. Whether you like to create your own playlists or you just want some variety in your music, changing up what we’re listening to is another way to enjoy the season. If you want some new ideas, check out these playlists I’ve made here, here, and here. 

CHANGES OF SCENERY

Something euphoric happens when we exercise and move our bodies. But moving where our body is geographically located can be a huge help, too. I’m not saying you need to take a trip to the Bahamas every February (but if you want to and you can… who’s stopping you?!). But even taking a walk outside can be helpful. Or going to a new coffee shop. Or taking a weekend road trip. It doesn’t have to be a big vacation—simply mixing up our local routines can work wonders and add a little fresh perspective to our lives.  

REMINDING YOURSELF IT’S NOT FOREVER

As with any season in life, this is not forever. Spring is coming—it always does. This too shall pass. Reminding myself that these gray days aren’t forever really helps my perspective. I remember that all things are temporary—the beautiful and the bitter. So I want to practice gratitude for the good and remember that the hard won’t be hard for so much longer. 

BIBLE VERSES ON LIGHT

Finally, and perhaps most importantly, meditating on a few Bible verses about light has been so helpful and hopeful for my soul. There are lots to choose from, but these have been my go-to’s this year:

“The light shines in the darkness, and the darkness has not overcome it.” John 1:5

“For it is you who light my lamp; the Lord my God lightens my darkness.” Psalm 18:28

This list is not even close to exhaustive—I know there are so many other great ideas and practices out there—but I hope that you find it encouraging in some way or another. And I’d love to know, what am I missing here? What are some of your tips and tricks for navigating these colder months? I’m all ears. And until we reach the spring, we are in this together. 

Cheering you on always. 

xo AR