Embracing the Light: Beating Winter Blues on Dark Days
Winter often gets a bad reputation due to its short days, cold weather and darkness. If you have ever felt stuck in a loop of negative thinking and unable to break free from the glumness during winter, you’re not alone!
The good news is that our brains are incredibly adaptable, and with a little practice, you can rewire your brain to think more positively and respond in healthier ways to make winter feel brighter.
In this blog, we will speak about how to begin retraining your brain and give you some techniques to shift your thinking and associate winter with warm cosy nights in with a bit of comfort and calm.
Reframing Thoughts / Mindset
We don’t have to let the weather control our mood, we can reframe our way of thinking to help associate winter with calm and comfort. For instance, if rain impacts your mood, try seeing it as nature’s way of providing nourishment - watering plants and giving wildlife access to water, which can be scarce during warmer seasons. Use the sound of rain when practicing mindfulness to create a calming space. This reframing can help you see each season as an opportunity for something positive.
Techniques for a Resilient Seasonal Mindset
Appreciate Each Season’s Uniqueness – What’s different?
Identify something you enjoy about each season. Winter might invite cozy indoor activities like board games, baking, warm baths, or sipping hot chocolate, while summer opens up opportunities for outdoor adventures such as hiking, swimming, or picnics. Focusing on each season’s unique qualities can help shift your perspective toward the positive, allowing you to appreciate the present moment rather than simply waiting for the next season to arrive.
Create Cosy Habits for Winter Evenings
Engaging in cosy evening routines can turn darker nights into a time for comfort and calm. Whether it’s reading, enjoying a warm bath, or working on a creative project, choose activities you genuinely enjoy to reshape your evening routine. Over time, your brain will begin to associate winter nights with relaxation, making them something to look forward to rather than dread.
Light candles, play upbeat music, or add a bath bomb to a warm bath surrounded by soft candlelight. Set up a cozy space with blankets and enjoy an activity like reading, cooking a new recipe, or simply unwinding. These rituals can make you look forward to darker nights as a time of warmth and relaxation.
Make the most of the season’s chill by bundling up in layers, using an electric blanket, or trying insulated pajamas. Create a warm, snug environment where you feel comfortable and content, making colder days more inviting and cozy.
Create Habits for Winter Mornings
Engaging in regular routines, for example, going for a morning walk or feeding birds can create a simple daily connection to nature, grounding you in the environment and adding a sense of purpose. These acts allow you to savor small joys in each day, regardless of the season.
Mindfulness in Nature
Practice mindfulness while outdoors, no matter the weather. Notice the sounds, sights, and sensations around you—the crunch of leaves underfoot, a chill in the air, or birdsong. Practicing mindfulness when you’re outside can help you feel present and connected to your surroundings, fostering resilience and presence.
Challenge Limiting Beliefs
Notice any limiting beliefs about weather, such as “dark skies mean a bad mood” or “only sunny days are enjoyable.” Question these beliefs and explore ways to reframe your response. This gentle shift in perspective can help you see that each day, regardless of the weather, offers something unique.
Relapse Prevention for Seasonal Moods
Watch for early signs of low mood, such as irritability or fatigue, and address them proactively. Tracking your mood each week using tools like the “Mind Over Mood” inventories can help you notice patterns, prompting you to revisit self-care practices before moods dip significantly. Staying on top of mood shifts can help you maintain resilience throughout the season.
Consistent Emotional Self-Care
Mental wellness, much like physical fitness, requires ongoing attention. Establish habits like mindfulness, engaging in activities that bring you joy, and practicing positive self-reflection. By building a consistent self-care routine, you reinforce resilience, making seasonal changes easier to navigate.
Reflective Questions to Reframe Mindset
1. What’s one positive aspect of today’s weather I can focus on?
2. How can I adjust my routine to embrace the season rather than resist it?
3. Am I letting assumptions about “bad” or “good” weather influence my mood?
4. If I’m feeling low, am I blaming the weather, or can I take action to improve my day?
When it comes to getting outside, don't let the weather put you in a bad mood. It’s not the weather that determines your happiness, but how you choose to respond—whether it’s hot, cold, wet, or dry. As Billy Connolly famously said, “There is no such thing as bad weather, only wrong clothing.” So throw on a puffy jacket, slip into warm, comfortable shoes, and put on that cozy hat and gloves. Embrace the season, go for a walk, and take in the beauty of nature.
- Content by Elizabeth and Melissa
- Edited by Patrick
