Now that winter is officially here, so is an old friend of mine, otherwise known as Seasonal Depression. My usual depression lingers throughout the year. While I have ways to cope with it, it hits extra hard in the dark winter months like it does to many people. So, I have decided to compile a winter self-care guide of things that can help get through these grey days.

Hosting or attending holiday parties

My family is scattered throughout the country and I’m usually cat sitting for someone, so it can get lonely sometimes. Although I consider myself to be an ardent introvert, making time for cozy indoor nights with my favorite people is one of the few things that keeps my spirit alive during the dark months. Last weekend, the roommates and I hosted a holiday gathering at our Little Yellow House, inspired by the concept of hygge. Hygge is a Danish word describing a feeling or a setting as cozy, charming, or special. Cooking warm and hearty meals for people is one of my favorite things to do, and seeing so many friends under one roof was really what everyone needed.

A sun lamp

Seattle has a reputation for being a rainy city, but it’s actually pretty dry from late spring to October. The rains start in November and extend through March or April. Now that the Winter Solstice and the longest night have passed a couple days ago, the days are now gradually increasing. However, because Seattle is a little further up in latitude, the changes in night and day are more drastic. The sun starts going down around 2:00 in the afternoon, and by 4:00, it’s dark.

Fortunately, there is a remedy for that! In the fall of 2013, I finally caved in and bought a sun lamp. Use it in the morning for a boost. Avoid using it in the evening, because the influx of serotonin might keep you up. It’s more effective yet milder than coffee. That being said, the effectiveness of consistent use of this sun lamp is similar to building a tolerance to caffeine. The difference is that you don’t get those awful headaches if you suddenly stop using it, like quitting caffeine can do. It still gives a jump start to your day. It might put you in a silly mood or give you weird dreams the first couple of nights as your brain gets used to it.

Avoiding sugar

I know. It’s the holidays, and everyone is making and giving sweets to give to their loved ones. (Vegan cupcake, anyone?) While it’s totally reasonable to have one or two vegan treats, it’s better to opt for those with no sugar added, such as this hot cocoa recipe I discovered during my time in New Zealand. Adding cinnamon can bring out the natural sweetness of that drink. I love, love, love sugary vegan treats and will eat them on occasion, but they still disrupt my brain chemistry. They make my head clouded up with existential dread, so I have to really limit how much I consume.

Avoiding alcohol

What I initially viewed as a life sentence is now a lifetime commitment when it comes to not imbibing on what were once my favorite alcoholic beverages. Like sugar, alcohol can also be hard to avoid, especially when everyone else is having it. It can feel like you’re the odd one out when you’re not drinking. But I will say that not having any alcohol is best for my mental health. We all know that it’s a depressant. If you are prone to depression, consuming might feel like an antidote at first, but eventually it catches up to you. Giving up alcohol was probably one of the best things I have ever done for my mental health. Now I’m addicted to La Croix sparkling water.

Exercising more

There is something about running in the winter that moves me. (Pun intended.) It’s the crisp air we inhale, the pleasant cool feeling through our lungs. Not everyone likes to exercise in the cold, but your body warms up as you move more. For me, my running mileage increases in the winter in order to compensate for the lack of sun. A run can go 8, 9, 10 miles at a time these days. The endorphin high is the sweet prize at the end. Going this long is just what I do, but even 30 minutes of exercise gives a boost. You will never regret a workout.

Taking a bath

I don’t always take baths. But when I do, I drop in a bath bomb from Lush. It’s like a glittery fragrant alka-seltzer in your bath so that you can relax and unwind. It may not be the most cost-effective method to fight seasonal depression, but every once in a while, you gotta treat yo’self. You come out feeling so fresh and new!

Meditating

I used to be pretty skeptical about meditation, thinking it was a “woo-woo” technique reserved for new-age hippies. It wasn’t until my therapist suggested it almost three years ago that I decided to try it out and see what the hot fuss was. While it took a bit to get the hang of, I have to say that it actually does help! What was once something I laughed at is now something I can’t live without. It has helped me become more mindful of my state of being, even going so far as alleviating symptoms of PTSD.

I use the Headspace app on my phone for guided meditations. There are different packages you can choose from. (I am currently using the Depression package.) There’s a 10 day free trial you can use if you’re interested. Once those 10 days are up, you have the option of purchasing a subscription. Andy (the voice of Headspace) won’t try to upsell you by making you give your credit card information before you start your trial, so you really have nothing to lose. You must complete the Foundation package before you unlock the others. It’s worth a shot.

Writing down what you are grateful for

This is so critical for winter self-care. The dark and cold days can give a sense of a bleak mindset, and there is a way to counteract that. Instead of focusing on what is missing in your life, try to write down on what you do have. Shifting your focus towards gratitude really can go a long way. It can help open you up more. In turn, you become more receptive of what is going well in your life. Even if it’s just a list, it is something.

Creative exercises

Physical exercise can make you more in tune with your body, but creative exercises can make you  more at one with your playful spirit. Whether it be drawing, painting, writing poetry, or even free-writing, I think it’s important to take some time to let your mind let loose with ideas. When we are creative we feel as if the world and all that is in it is vibrantly alive. When doing creative exercises, try not to focus too hard on what you’re doing. Ideas are like a willful bird. If you try forcing them, they fly away. But when you are present, they flow through you more easily. Some of my best artwork has been done this way.

If you try any of these winter self-care strategies, do leave a comment on what worked for you. Do you have any of your own that you enjoy? I would love to hear about it! Happy Winter!