This is What I Do to Combat the Winter Blues

By Lois Manzella-Marchitto, Fitness Knocking

January, especially this year, has been especially dark, snowy and cold. Getting up in the morning for early workouts and sticking to healthy eating feels more taxing than usual, not just for my clients, but for me too. When I start feeling sad or heavy, these are some of the habits I lean into. 

Gratitude changes my mood

When I’m feeling sad or angry, I try to find something to be grateful for right then. For example, instead of getting frustrated by my messy house, I reframe it as gratitude for having a home filled with people who make messes. That simple shift immediately puts me in a different state of mind.
Lose my phone.

When I’m not feeling my best mentally or physically, it’s very easy to doom scroll on social media. To manage this, I set time limits within each app and intentionally only follow or view people who bring me joy and peace.

One negative plus two positives equals motivation.

For every negative thing I say, I try to counter it with two positive things. For example, if I’m talking with someone about something negative happening in the world that makes me sad, I make a point to also talk about two positive things that are happening to help balance it out.
There are no “small” steps.

I often hear people say to take “baby steps,” but to me that phrase has a negative connotation, as if the step isn’t important. I prefer to say that every step is a step in the right direction. If you take 10 steps today and 10 steps tomorrow, you’re 20 steps ahead of where you were two days ago. The size of the step doesn’t matter. You’re lapping the version of you that did nothing.
Lean into indulgences that bring joy.

Over the past several weeks, I couldn’t stop thinking about a dessert I don’t typically eat, and I couldn’t find anyone making it in a way that truly satisfied me. So I went to my good friend Google, found a recipe, and made it myself. Not only was creating something new meditative, but eating it was incredibly satisfying. If you’re curious, I made baklava for the first time, and it is absolutely spectacular (if you want the recipe let me know). Trying something new, whether it’s a new workout or a recipe, can really pull you out of the winter blues.

Find fun and connection.

Social interaction and doing something you haven’t done in a while or that pushes you slightly out of your comfort zone is a powerful way to build joy. With all the snow we’ve had, my kids kept asking to go sledding. Instead of sitting in the car watching, I broke out my winter pants, mittens, hat, and gloves and joined them. It was not only incredibly fun but also a great workout. I was one of the very few parents actually participating, and I have zero pictures of myself because I was too busy being in it.

Lastly, I’ll share something that’s helped someone close to me.

A family member with seasonal affective disorder uses a natural light lamp for about an hour a day, and it’s made a meaningful difference in how she experiences winter.
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As you move through this season, pause and ask yourself: what is one small thing I can do today to support my well-being?