It’s February in Wisconsin – the holiday buzz has faded, the days are short, and let’s be honest, some of us are feeling the winter blahs. 😔 February can be a tricky month for mental health. In fact, there’s even a term “winter blues” to describe that slump many experience once the celebrations end and we’re left with cold, dark evenings. The good news? You’re not helpless against the winter blues. It’s a perfect time to focus on small steps that brighten your mood and strengthen your well-being. Here are 5 therapist-approved tips to give your mental health a boost:
1. Soak Up Daylight (However You Can): Natural sunlight is a known mood-lifter, helping regulate our circadian rhythms and serotonin levels. But in mid-winter, sunshine can be scarce. Make it a point to get outside for even 10-15 minutes during daylight hours – perhaps a quick walk at lunch or standing by a sunny window. On gloomy days, a light therapy lamp can help; many people find that 20-30 minutes each morning with a happy light improves their energy. It’s not just folklore – sunlight (or its best imitation) can truly chase away some of the darkness.
2. Keep a Consistent Routine: Try to wake up and go to bed around the same time each day (yes, even on weekends – your sleep schedule will thank you!). Plan regular meal times and incorporate movement into your day. A consistent routine provides stability for your mind and body, which can reduce anxiety and improve mood. Bonus: include one “pleasant activity” in your daily routine – something small you enjoy like having that cup of coffee while listening to a favorite song, or doing a short yoga stretch in the morning. These little moments of joy act like emotional bookmarks in your day.
3. Stay Connected (Even When You Don’t Feel Like It): When feeling blue, it’s tempting to hibernate and withdraw from others. But connection is crucial for mental health. Make an effort to reach out to friends or family – a quick text, a phone call, or a coffee date if you’re up for it. You might say, “I don’t have the energy to be social,” which is understandable. Think of it this way: you don’t need to put on a happy face or entertain, just seek companionship. Perhaps tell a close friend, “Hey, I’m a bit down. Can we chat or hang out quietly?” Real friends won’t mind a low-key hangout, and it can help remind you you’re not alone. If your circle is small, consider a support group or community event (for example, NAMI Fox Valley’s January talk we mentioned!) – shared understanding can be very uplifting.
4. Move Your Body – Gently: We’re not talking New Year’s hardcore gym resolutions here. But a bit of physical activity can release endorphins that naturally improve your mood. Think small: 15 minutes of walking in the snow, a beginner exercise video on YouTube, or even an impromptu dance to your favorite song in the kitchen. The goal isn’t to “get fit” (though that’s a fine bonus); it’s to use movement as a mood booster. One client of mine started doing a 5-minute stretch routine each morning and reported not only feeling physically better, but also more emotionally focused. Find a movement you enjoy – if the treadmill isn’t your thing, maybe try snowshoeing, yoga, or playing with your dog. Fun counts as exercise!
5. Practice Gratitude and Positivity (Yes, Even Now): When you’re down, advice to “stay positive” can feel irritating. We’re not ignoring real struggles – but making a small shift in focus can help balance your perspective. Try this simple nightly exercise: write down 3 things you’re grateful for or that went well today. They can be tiny (“The soup I had for lunch was delicious” or “My friend sent a funny meme”). This practice is backed by psychology research to increase happiness over time. It works by gently training your mind to notice the good amidst the bad. Another idea: start a “joy jar.” Each day, jot down one positive moment or accomplishment (no matter how small) on a slip of paper and drop it in a jar. At the end of the month, read them back and appreciate the little bright spots you created!
Remember, it’s absolutely okay if you’re not feeling 100% “new year, new me” joyful this month. Many people wrestle with lower mood in winter – you’re in good company. By trying these strategies, you’re taking active steps to care for your mental health, and that’s something to be proud of. 💚 If your blues feel more like a persistent depression or you’re struggling to cope, please reach out – to a professional, a support line, someone you trust. Sometimes the most courageous thing you can do is ask for help.
At A Healing Place, we believe every season is worth living fully, even the cold and dark ones. Spring will come – but until then, be kind to yourself and use these tips to light a warm fire of wellness in your life. Stay cozy and take care!
Blog written by:
Lisa Anderson
Owner of A Healing Place