The Winter Blues Wellness Blueprint

Winter can often be a difficult time for many as temperatures drop and the days grow darker. It’s 

common to feel a dip in energy and motivation. Because winter can challenge both physical and

emotional well-being, keep reading for a few helpful strategies to stay well while staying warm.

Shift Your Mindset

When it comes to winter, common associations include “dread, dark, cold, and boring.” Rather

than labeling this time of year as unpleasant and simply doing what’s necessary to “get through

it,” try shifting your perspective to view winter as an opportunity to relax and physically rest. We 

can be so busy, even with fun social activities, that we forget (or don’t allow ourselves) to

passively rest our minds and bodies.

Passive rest requires minimal effort or mental engagement. It can include curling up with a book, 

lounging and watching a movie, or lying in silence or with soft music in the background. Take

time to notice the beauty of winter instead of focusing on the gloom.

Keep Moving, Even Indoors

It’s easier to stay active during the warmer months, and cold weather can make outdoor exercise

like hiking, neighborhood walks, or bike riding more challenging. Still, movement is essential

for circulation, mood, and immunity. Even with a busy schedule, most people can pencil in just

10-15 minutes of daily movement to fight winter sluggishness and boost endorphins.

Use resources like YouTube and follow a fitness channel for at-home workouts or join a gym for 

classes or light weightlifting. A few times a week, try pairing your favorite TV show with

walking on the treadmill instead of sitting on the couch.

Stay Connected and Learn Something New

Socializing and learning are important components of wellness. This winter, take time to try a

hobby you’ve always been interested in. Some hobbies are great for connecting with others like

joining a book club, signing up for a craft event, or taking a non-credit course at a local

community college in photography, drawing, pottery, and more.

If you’re being mindful of your finances or craving more alone time, try cooking or baking a new 

recipe each week or watching YouTube tutorials to learn knitting or crocheting.

Create a Cozy Routine and Schedule Fun

Small lifestyle habits can have a big impact. Little moments of routine and time for yourself can

be incredibly comforting. Start your morning with a hot cup of coffee or tea and allow yourself

to sit mindfully and enjoy it before beginning your day.

Take a midday break for gentle stretching or commit to a relaxing bedtime routine with your

favorite scents, a hot shower, or soft and cozy clothes. Schedule fun events and social outings on

your calendar so you have something to look forward to like seeing a friend, trying a new

activity, or visiting a local spot. Just be sure not to over schedule and create unnecessary stress!

Water, Land, and Sky Wellness

Keep your mood steady and your energy strong with hydration, nutritious foods, and sunlight.

Cold weather dulls thirst cues, and we often don’t crave water like we do in warmer months so

make hydration intentional.

Winter is full of fun, flavorful drinks like peppermint mochas, but caffeine can dehydrate you.

Enjoy your seasonal favorites but remember to balance them with some good old-fashioned

water. Keep a snazzy water bottle nearby, set hourly reminders to take a few sips, or add citrus,

berries, or cucumbers to make your water more appealing.

Fresh produce can be limited in winter, so don’t hesitate to stock up on frozen fruits and

vegetables to get your nutrients. Root vegetables are abundant this time of year and are perfect

for soups and stews.

And don’t forget the sunlight! Even with fewer daylight hours, be intentional about catching

natural light to boost your mood, regulate your sleep schedule, and support vitamin D levels.

Open your blinds, sit near a sunny window, or bundle up for a brief walk. On darker days, light

therapy lamps can help by mimicking natural sunlight.

Winter doesn’t have to be a draining season. It can be a time of opportunity, relaxation, and

purpose in its own way. Instead of simply enduring the colder months, embrace them!