9 Things I Do To Combat The Winter Blues

*Updated from a previous post on 6/2019

Fall is officially here. Most people I know love it and embrace it. I also know quite a few people who really struggle starting in the fall and through winter into early spring. That’s a long time to be miserable and many people don’t have the luxury of moving or traveling. I, personally, love the fall but the winter is a different story. There was a time when I loved it but I started noticing a few years ago that I wasn’t feeling like myself. Weird symptoms like moodiness, lack of motivation and sleep issues would start anywhere from January to March and then continue until the end of April or beginning of May. I saw an article about SAD (seasonal affective disorder) in one my magazines and how it affects people during the darkest months of the year; even starting as early as late September, early October for some individuals. SAD can have many symptoms, not just depression. It can affect sleeping and eating habits, all of which can impact someone’s day to day life and it did affect mine significantly. After a particularly difficult winter in 2019, I decided to take some proactive steps to help with my own symptoms.

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More importantly, I really wanted to focus on finding ways to actually enjoy that time period after the holidays, which tended to be the most challenging time for me. I didn’t want to just “grin and bear it” until the spring. I felt confident that it didn’t have to be that way, so I started doing some research, not just on SAD, but how cultures in the Northernmost parts of the world embrace that dark, cold time-period which is much longer than in other parts of the world. I developed some habits and tools that I now use on a regular basis, even during the spring and summer. While I still don’t love the winter as much as the other seasons, I’ve noticed that many of my most frustrating symptoms have become much less noticeable or disappeared all together. I’m also better able to focus on the things I do enjoy. I want to be very clear that these are the things that worked for me and if you find yourself really struggling, please make sure that you are seeking the appropriate help.

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Lightbox Therapy - I started integrating the use of the light box about 3 years ago. I just use the Happy Light by Verilux but there are many other options if you feel you want to do some additional research and find what’s best for you. I start using it in October and aim to get about 20 minutes of “light time” in the morning and afternoon. Its purpose is to simulate the intensity of sunlight that we get during the spring and summer and help balance your circadian rhythm. You can read more about light therapy here.

Exercise Everyday - Beneficial exercise does not have to be a sweaty, hardcore workout everyday. I prefer walking, yoga and light strength training. I also like doing things that do not feel like exercise like dancing and playing in the yard with my dogs. You can get creative about how you move your body! The benefits of exercise extend well beyond physical and are essential for a happy mind and body.

Getting Outdoors Often - No matter what the weather is doing, I do try to get outside everyday. The only exception is if it is pouring rain. So, yes, that means even in the snow and extreme cold, I am getting outside. This is really important for me and getting some fresh air, specifically in nature, has a ton of health benefits.

Connecting With People In Person - Technology has made it easier to connect with people but it’s not the same as being with someone in person. I really like simple things like meeting for coffee, going out for a meal or having company come over for a homemade dinner. Daily connection with people, regardless, is important but I really try to make an effort to see people face to face.

Getting Out Of The House - Kind of similar to seeing people everyday, it’s also important for me to get out of my house at least once a day. This is especially important for those of us who are home a lot (I’m looking at you, WFH peeps). Getting out ensures that there will some type of human contact and interaction, but it’s also nice to get a change of scenery. I’m a bit of a homebody and it’s very easy for me to spend the entire day at home, especially on a freezing cold day, but it’s not necessarily great for my mental health. I always find an excuse to get out, even if it’s to grab a cup of tea or a few things from the grocery store.

Healthy Diet - As much as I hate to admit it, what I eat or don’t eat makes as big difference in how I feel. Limiting alcohol and sugary foods is super important. Getting enough protein and fruits and vegetables is also really essential. I pretty much try to follow this all year, but it’s especially important when my brain and body need to extra support during the fall and winter.

Small Rituals - Small rituals like meditation, journaling, practicing gratitude and setting daily intentions all help me navigate my life with a little more ease. While they seem like small things, when I do them on a regular basis, the benefits add up over time to create a bigger impact.

Having A Creative Outlet - I have a lot of creative energy and I really enjoy making things. I recently took up watercolor painting but I also love baking and experimenting with recipes. I make sure I carve out time for doing something creative and it’s a great way to spend that downtime after the busy holiday season.

Cleaning Out and Organizing - Winter is a great time to focus on getting the inside of our home neat, clean and organized. The very act of getting rid of unwanted and unneeded items is like a huge weight lifted off of my shoulders and an instant mood booster. Yes, releasing unwanted stuff has mental health benefits. It’s also nice to purge old items as we welcome new items from holiday gifts into our home. Another great perk of cleaning out and organizing during the winter is that when the good weather rolls around, I can focus and enjoy being outside rather than being bogged down with inside crap and clutter.

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Winter doesn’t have to be your favorite time of the year but you also don’t have to be miserable. There are pros and cons no matter where you live and the key is really to accept things for what they are and make the best of them. I’d love to know what you do to keep things interesting during the winter months.

These Five Morning Rituals Start My Day Off Right

I used to roll out of bed and just let the day come at me; sometimes things went smoothly but most of the time I was scrambling and stressing about the day ahead. I realized after some trial and error and just life experience in general that waking up a little earlier than needed allowed me time to do things that set me up for a harmonious and successful day ahead. Even just having some time to myself before everyone else wakes up helps me feel better prepared for the day. This does not mean that things never go wrong but starting my day off right helps me deal with daily ups and downs with much more ease.

These Five Morning Rituals Start My Day Off Right

Meditation - I try to start every day with meditation. Sometimes it’s 20 minutes and sometimes it’s 5 but it does help me start my day with some calmness and clarity. Meditation does not have to be long or complicated to have benefits and there are many resources to help make it more accessible. The apps Calm, Insight Timer and Headspace are just a few that come to mind. They can all be downloaded onto your phone so that your meditation source can go where you go.

Set Intentions/Express Gratitude - I take a couple minutes before I get out of bed to jot down a few intentions or goals for the day as well as a few things I’m grateful for. I have a journal on my bedside table ready to go when I wake up. I like to buy a three-pack of notebooks with simple lined paper like these from Rifle Paper Co.. They are slim, lightweight and easy to pack in my purse or backpack when I travel. It also very easy to rip out the paper and recycle it once I am done using it (no, I do not save them!).

Early Morning Sun Exposure - I take my breakfast or my tea and sit outside on my patio or front steps for a few minutes before getting going in the morning. Catching that morning sun has some health benefits including regulating hormones, boosting mood and improving sleep.

Exercise - It’s very simple for me, if I don’t exercise in the morning, it doesn’t get done and if I don’t exercise, my entire day feels “off.” It doesn’t always have to be an intense workout but I have to do something. A walk, yoga or even a quick strength training session will do the trick.

Breakfast - I eat breakfast every morning and I make sure that it is low in added sugars and high in protein and fat. This helps regulate my blood sugar so that hunger, moodiness and brain fog don’t disrupt the first part of my day.





My Simple Self Care Ideas For Summer

I love summer. Summer is awesome for so many reasons. Just the other day I was tinkering outside with my flowers, doing some grilling and hanging out on my patio at dusk thinking that this is such a wonderful time of year. However, with all of the wonderfulness of the summer season, it can be challenging when it comes to setting boundaries and finding “me time,” especially if you have kids. There can also be a lot of pressure to fit all of the warm weather activities into a relatively short season. I think that’s especially the case for those of us in the Northeast and other areas where we have a longer fall and winter. That’s why there are self care practices that I think are important for this time of year and it goes beyond spa days and pedicures. These are things I do to make sure I am not completely frazzled by the time school starts and a whole other type of busyness begins.

My Simple Self Care Ideas For Summer

Pick and Choose Activities Wisely - Summers are short and that time is precious. So much of my time is given away to other things and other people and I want to spend my free time doing what I want, with the people I want to be with. Sometimes I just want to do nothing at all. So, I am careful with how I plan my time and make sure that I am doing things that make me happy and fill my cup.

Off-Hours Beach Trip - The beach can be incredibly restorative but I find it much more enjoyable when I don’t have to bother with sun protection and crowds. The beach is also so beautiful at dawn or dusk. I love taking walks, looking for sea glass, sitting and reading a book or magazine and just dipping my toes in the water and letting those negative ions work their magic.

Grow Something - My husband does most of the gardening but I do love planting and growing flowers. So, I’m in charge of the potted flowers around our house and I’m also planning out a small medicinal garden. I’ve been interested in growing a medicinal garden for a while and I’ve been using Juliet Blankespoor’s book, The Healing Garden as my guide for getting started. There is something incredibly satisfying and fulfilling about planting something and watching it grow and thrive. It also gives me another reason to get outside. When I had an apartment many years ago, I started very small, with just one pot of flowers. As my living space and experience grew, so did the amount and types of flowers.

“Me” Time and Setting Boundaries - This has shifted a bit now that my kids are older, but I find no matter how old your kids are, they still demand a certain amount of your attention. I also find that since they are out of the house so much, I want to be around them as much as possible when they are home or not busy with their friends and activities. However, I am still careful about making sure I am setting boundaries and finding ways to create space for myself and fill my tank. This approach does not just apply to my kids but also friends, extended family and any corresponding events and activities. I do not feel the need to go to every dinner, BBQ, pool party and celebration. However, I do try and make sure that all the special people in my life do get some of my time, appreciation and recognition. It’s really all about balance.

Delegate Responsibilities - I’m so used to doing everything myself that I often forget I have three sets of very capable hands in my household. The key for me is remembering to actually ask for help. I need to let go of controlling how it gets done and just focus on the fact that it’s getting done. There are also more people around the house during the summer so that means more dishes, laundry, food prep and messes. It’s important for me to make sure everyone is doing their part, so I don’t get overwhelmed.

Lean On My Village - No one should feel like they have to carry the whole weight of their responsibilities all of the time. I have a wonderful group of friends who are more than willing to help me out when I need it and the same goes for when they’re in need. I know we can all relate to that relief we feel when someone comes to the rescue even in the smallest way. Summers can be hectic with working, managing schedules, and traveling so it’s good to have some back-up when you’re really in a pinch!

The 5-Minute Meditation - While I do like to try and meditate for at least 20 minutes each day, it’s not always possible. A 5-minute meditation is really easy to fit in when time is the issue and it’s also a great way to de-stress in the middle of the day. Meditation does not have to be anything complicated, just sitting and taking some deep belly breaths does the trick.

Make Something - My absolute favorite form of self care is to make something with my hands. It can be anything from a baking project to painting with my watercolors. Just being creative and making something from scratch feeds my soul.



Self Care Ideas for a Happy, Healthy Spring

Spring is always such a welcome change after those last few dreary weeks of the winter. It’s so nice to get outside without having to wear a zillion layers or worrying about icy roads and shoveling snow. Spring is a time for rebirth and change and it holds the promise of the warmer, longer days ahead. I love spring but after so many months of semi-hibernating, I feel like I need to do some things to help get me in the spirit. A little nurturing and self care is a great way to jump into the new season so you call fully enjoy all that it has to offer.

6 Self Care Ideas for a Happy, Healthy Spring

Photo by Maddi Bazzocco on Unsplash

Do a Detox or Cleanse: All of that comfort food and wine may have felt good during those winter months but perhaps not so much now that spring is in the air. A detox or cleanse does not have to be extreme (meaning no drinking just juice for three days straight or taking a crazy amount of supplements). Eat real whole foods, including A LOT of vegetables and some fruit. Eliminate sugar, wheat, dairy, caffeine, alcohol, starches like potatoes, corn and rice and processed foods (sorry, no salty snacks or pasta). Drink tons of water to flush all that crap out of your system. Even 5 to 7 days of this will help you feel really good. Honestly, it’s amazing what eliminating just sugar out of your diet can do for you. If you want to take it up a notch there are more intense detox programs like those from Metagenics and Standard Process. It’s always best to do these under the supervision of a health care professional who knows your health history.

Spray/Self Tan: The thought of exposing my skin to the world after covering up all winter is really unpleasant. Practically every spa or salon offers a spray tan service and I always feel better with a little subtle glow, especially when it comes time to get into my Easter outfit. I also love doing at DIY job at home with a high quality self-tanner like Coola’s Self Tanning Body Serum. I used this self tanner last summer and it’s been the best I have used thus far and I’ve been self tanning since the 80s. The key to great looking tan is to make sure you exfoliate first!

Do a Massive Clothing Purge: The changing of seasons is a great time to clean out and refresh your closet. This is an opportunity to be relentless. Get rid of anything you didn’t wear over the fall and winter and purge anything that you no longer like or don’t think you’ll wear over the warmer months. This is also a great way to figure out what you need for the new season. If you’re looking for some guidance on cleaning out anything, including clothing, I really like Emily Ley’s book A Simplified Life or Marie Kondo’s book The Life Changing Magic of Tidying Up.

Photo by Paul Dickenson on Unsplash

Road Trip: I’m not talking about a cross-country trip to a five star resort, but just doing something to get a change of scenery. The weather is improving. It’s easier to get out. We’ve been cooped up in our houses for WAY too long. It’s a good time to plan a little day trip and mix things up. I like a family hike and then enjoying lunch at a new place or grabbing coffees and going for scenic drive along our beautiful coastline. Get creative and have some fun with but just get yourself out there!

Try a New Class: Exercise, meditation, yoga art, music, language, continuing education. You name it! If you can’t find or are uncomfortable with in-person classes, there are so many option available via online or Zoom now. I recently took an online foraging/herbalism class. I did this simply for my own pleasure and to broaden my own personal knowledge. It was really interesting and I actually learned a lot, but most of all, it just made me happy.

Get or Give Yourself a Facial: All that winter weather and dry air is rough on your skin. A facial can help give dull post-winter skin a nice refresh but it’s also really relaxing and pampering. It just feels good! While it’s not as relaxing, you can certainly give yourself your own facial by amping your existing skincare routine. If you’re not up for a facial then treat yourself to a new facial product(s) that you’ve been wanting to try.

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