Creating Routine in the Winter Months
We all know about seasonal depression and the winter blues, especially those of us suffering through the harsh Chicago winters. Everyone needs a little bit of extra attention towards their mental health during this time. One of the simplest ways of doing this is through creating routine!
- Start Your Day with Warmth
Winter mornings can be tough, especially when it’s dark and cold outside. To make waking up a little easier, try starting your day with warmth and light:
- Warm Drink Ritual: Start with a comforting drink—whether it’s herbal tea, hot water with lemon, or a rich cup of coffee. The warmth will help wake you up and soothe your digestive system.
- Sunlight Boost: Natural light is often scarce in winter, but it’s crucial for regulating your circadian rhythm. Try to open the curtains or step outside for a few minutes in the morning to absorb whatever sunlight is available.
- Nourish Your Body with Seasonal Foods
Winter is the time to enjoy hearty, nutrient-dense foods that will fuel your body and support your immune system. Focus on seasonal vegetables, warming stews, and comfort foods that nourish both your body and soul:
- Root Vegetables: Carrots, potatoes, sweet potatoes, turnips, and beets are all in season and perfect for stews, roasted dishes, and soups.
- Warm, Comforting Soups and Stews: Opt for homemade soups that are loaded with healthy fats, protein, and vegetables. Adding herbs like garlic and ginger can boost immunity.
- Citrus Fruits: Rich in vitamin C, citrus fruits like oranges, lemons, and grapefruits can help fight off the winter chill and support your immune health.
- Stay Active and Move Your Body
Winter weather might make you want to curl up under a blanket, but staying active during the cold months is crucial for both your physical and mental well-being.
- Indoor Workouts: Invest in a few pieces of equipment for home workouts (like resistance bands, dumbbells, or a yoga mat), or stream workout classes online to stay motivated.
- Walks in the Cold: If it’s safe and not too extreme, bundle up and get outside for a brisk walk. Fresh air and movement, even in the cold, can lift your mood and increase circulation.
- Stretch and Yoga: Winter often brings stiff joints and muscles. Incorporate stretching or a gentle yoga routine to keep your body flexible and avoid winter aches and pains.
- Create a Cozy, Hygge-Inspired Environment
Winter is the perfect time to create a home that feels like a sanctuary. The Danish concept of “Hygge” is all about coziness and contentment, and it’s the ultimate winter vibe.
- Layer Up with Blankets: Pile on the throws and blankets for that ultimate cozy feel. A soft blanket, a good book, and a cup of tea can transform a cold evening into a peaceful retreat.
- Lighting: The long nights can feel dreary, but lighting candles or using soft, warm-toned lamps can make your space feel inviting and peaceful. Fairy lights or a crackling fire are always nice touches, too.
- Aromatherapy: Essential oils like lavender, eucalyptus, and cinnamon can create a calm, cozy atmosphere in your home, and the right scent can help boost your mood.
- Prioritize Skin Care
Cold weather can wreak havoc on your skin, leaving it dry, chapped, or irritated. Winter is a great time to take extra care of your skin and give it the moisture and protection it needs.
- Hydrating Skin Care Routine: Switch to a richer moisturizer that provides more hydration. Look for products with nourishing oils like argan oil or shea butter.
- Exfoliation: Gently exfoliate your skin once or twice a week to remove dry, flaky skin and reveal a smoother complexion. Just make sure not to overdo it, as your skin may be more sensitive in the winter.
- Hydrate Inside and Out: Drink plenty of water to stay hydrated, even if you don’t feel as thirsty in the winter months. Using a humidifier indoors can also help maintain skin moisture.
- Embrace the Slow Pace
Winter invites us to slow down and enjoy moments of stillness. It’s the season for rest and reflection, so don’t feel guilty about taking things a little slower.
- Mindful Meditation: Taking a few minutes each day to sit quietly, meditate, or practice deep breathing can help reduce stress and anxiety, which can be more pronounced in the winter months.
- Cozy Evenings In: Instead of filling your calendar with social events, allow yourself the time to stay home, unwind, and rest. Curl up with a good movie, start a new book, or indulge in a comforting hobby like knitting or journaling.
- Sleep Hygiene: With the longer nights, it’s easier to get more rest. Embrace this opportunity to prioritize sleep by creating a bedtime routine that helps you unwind, such as reading or taking a warm bath before bed.
- Winter Wellness: Immune Support
Winter means flu season and colder temperatures, which can put a strain on your immune system. Take steps to boost your health and fend off sickness.
- Stay Hydrated: Dry winter air can dehydrate you, so make sure you’re drinking enough water throughout the day.
- Vitamin D: With less sunlight, many people struggle to get enough vitamin D in winter. Consider taking a supplement or eating foods rich in vitamin D, such as fatty fish, fortified milk, and eggs.
- Herbal Teas: Sip on herbal teas like ginger, echinacea, and peppermint to support your immune system and keep you warm.
- Cultivate Gratitude
Winter can be a time for introspection, and what better way to spend your days than by reflecting on what you’re grateful for? Cultivating gratitude can improve your mental health, boost happiness, and help you focus on the positive aspects of the season.
- Gratitude Journal: Take a few minutes each day to write down three things you’re grateful for. This simple practice can improve your overall outlook. See here for some tips.
- Acts of Kindness: Winter can feel isolating, so spread warmth by reaching out to loved ones, offering a helping hand, or volunteering in your community.
Lastly, please reach out to us if you need further support.