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1. Reframe negative beliefs about the season: So many of us suffer from the effects of living in a culture obsessed with hyper-productivity and have trouble slowing down. Rather than stay on that speeding train, try instead to think of winter as a necessary period of hibernation: trees and plants are resting and getting ready for next year’s bloom, animals hibernate, the sun is getting a little more rest than usual (ha), and generally, the earth slows down. Give yourself permission to hibernate a bit, too, and remind yourself that periods of slowness can be wonderful (and necessary) for recharging and reinvigorating. This is a great time to catch up on reading those books you’ve had on your list, take an afternoon nap, play a board game with your family, try new recipes, snuggle in for a Harry Potter marathon, start a creative project, and generally do the slower-paced things that are easy to put off during busier parts of the year.

Here is a great example of this: you may have heard of the term “Hygge” (pronounced hyoo-guh) which, to borrow a quote from the always-reliable Wikipedia, “is a Danish and Norwegian word for a mood of coziness and comfortable conviviality with feelings of wellness and contentment.” I appreciate the concept in this case because it highlights so many of the lovely things about winter: snuggling up in your favorite cozy blanket, getting lost in oversized sweaters, reading by the fireplace, having an excuse to drink unlimited hot cocoa, sitting by the window and watching the snowfall - I could go on! Try to focus on the Hygge-type aspects of winter and see if it makes a difference for you.

2. Put the darkness in context: I find it helpful to remind myself that the shortest day of the year is December 21st and, from there, the days get longer. While it often feels like winter has barely begun in late December, it may help boost your mood to take a moment and intentionally notice the sun setting later each day after that date. When we know something is not going to last forever, it can feel easier to handle.

3. Find opportunities to expose yourself to daylight: When the sun rises close to 7am and sets before 5pm, you may have very little chance to spend time in the daylight on most days. We know how important light is for our mental health, so consider finding small moments during the day to get outside: parking farther away and walking to your car when going to work or the store; take a phone call outside; take your time getting the mail; wake up early for a short walk before your day begins; eat lunch outside (if it’s warm enough! Or wear a cozy jacket) - generally, just look for excuses to get outside even if it’s just for a couple of minutes. If these are not possible for you, talk to your doctor about a light lamp - I know several people for whom these lamps have made a huge difference.

Lastly, I will deliver a little tough love: most of us can go outside when it’s cold. Of course, some of you do absolutely have issues that may make it dangerous or impossible to be exposed to prolonged cold temperatures, so take care if that’s you. But for most of us, it’s a matter of comfort. I hear so many people tell me, “Ugh, I am so bummed I can’t hike anymore, it’s so cold!” I challenge that. Put on a jacket, gloves, a scarf, a hat, mitten warmers - whatever it takes to warm you up - and then get out there. Is it hard to motivate yourself to go out in the cold? Absolutely. I will be the first to complain about it! But once you get moving you will warm up quickly, and your mind and body will thank you. LIke I tell my husband when I’m having trouble motivating, “UGH I guess I’ll go. I’ve never regretted a walk!”

4. Create a nurturing ritual: One of my friends and fellow therapist Erica Henkel (owner of True North Holistic Counseling) recently mentioned that, to better deal with dark mornings, she created a peaceful morning ritual of lighting a candle, sipping her coffee, and enjoying a moment of mindfulness before her day begins. I loved that idea and, in general, am a big fan of rituals. Consider where in your own life you might be able to incorporate a ritual that adds meaning to an otherwise mundane or unpleasant experience: wake up in the dark and sip coffee by candlelight, make a point of watching the sunrise each day before work, take a walk in the dark after dinner, check in with your tarot cards, have a glass of wine and listen to music while you cook dinner (or lunch! No judgment here) or, before bedtime, spend 20 minutes reading while wrapped up in your favorite blanket. Nurture yourself by creating a ritual that makes the dark, cold days feel a little bit magical.

Listen, I’m right there with you - would I prefer eternal 5am sunrises and 8pm sunsets? Absolutely! I know how difficult this time of year can be for so many reasons. These tips are not intended to be a substitute for mental health care, and if you are struggling, I invite you to consider reaching out to a therapist. That being said, I gently challenge you to commit to regularly practicing one or more of the items on this list (or come up with your own!) and see if you can make the darkness a bit more bearable this winter.

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