This time of year, we typically spend more time indoors. It’s normal to feel a bit low or tired during this time. But there are simple things you can do to take care of your mind and body and feel more balanced.
Try Mindfulness to Stay Grounded
Mindfulness means paying attention to what’s happening right now—without judging it. It helps calm your thoughts and reduce stress. You don’t need any special tools to practice mindfulness. Here are a few easy ways to start:
- Deep breathing: Sit quietly and take slow, deep breaths. Focus on how the air feels as it moves in and out.
- Body scan: Lie down or sit comfortably. Slowly notice how each part of your body feels, starting from your toes and moving up to your head.
- Short meditations: Even five minutes of quiet time can help. You can use free apps or videos to guide you.
Studies show that mindfulness can help people feel less anxious and more in control of their emotions (Keng et al., 2011). It’s a great way to stay steady when winter feels overwhelming.
Create a Cozy Routine
Building small habits can make winter feel more manageable. Try these ideas:
- Get outside when you can: Even a short walk in daylight helps boost your mood.
- Keep a regular sleep schedule: Going to bed and waking up at the same time helps your body stay balanced.
- Stay connected: Call a friend, join a group, or spend time with people you enjoy.
If you find yourself feeling down for weeks at a time, it’s okay to ask for help. Impart Therapy’s Psychotherapists are here to help. To take the first step book a free 15-minute meet and greet session to talk about how we can help.
Winter doesn’t have to feel heavy. By practicing mindfulness and building small, comforting routines, you can take care of your mental health and feel more at ease. These simple steps can help you enjoy the season and stay well until spring returns
References
Keng, S.-L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://doi.org/10.1016/j.cpr.2011.04.006
Woods, S. L., & Rockman, P. (2021). Mindfulness-based stress reduction: Protocol, practice, and teaching skills. New Harbinger Publications.
About Carolyn Holmes, RP (Qualifying)
Currently completing her practicum with Impart Therapy, Carolyn provides support for individuals, couples, and families as they navigate life’s emotional and relational challenges.