Navigating mid-winter blues
The holidays are over. Kids are back in school; adults are back at work. December problems we put off, telling ourselves “that’s a January-us problem,” have arrived. For those in Michigan or other northern climates, the sun still sets early, and the cold isn’t going anywhere.
Seasonal depression is real, and this blog isn’t intended to offer clinical advice for those experiencing it. Rather, it’s for those of us who notice a dip in our mood, energy, or motivation this time of year. I got curious about what positive psychology can offer to help navigate these “mid-winter blues.”
Here are five actionable, research-supported strategies:
Have things to look forward to. Putting something on the calendar, days or weeks out, can lift our mood before it happens. In positive psychology, this is called anticipatory savoring. And these don't need to be big, fancy trips or major, milestone events (although fun too!) A date night, a friend walk, or a protected afternoon off all count, especially when connecting with others is involved. Savoring, whether past, present, or future, helps rewire our brain to notice what’s good right now, even on gray days.
Go for walks. Last year’s World Happiness Report found that we’re happiest when we’re with others, moving our bodies, and spending time outdoors. In a Michigan winter, that combination isn’t always realistic, but even ten minutes around the block can shift the tone of a day. Walking lowers our stress hormones, improves focus, and supports both heart and brain health. If we can combine it with nature or companionship (pets count), even better. The goal here isn’t a workout; it’s simply movement and a change of scenery.
Be mindful of mornings. Many of us experience our peak stress in the morning, either lying in bed spiraling or rushing through the start of the day feeling behind. Because mornings tend to set the tone for what follows, small changes here can have an outsized impact. Reading a book (not the news,) doing a meditation, stretch, or workout, blocking the first part of the day from meetings, or protecting ten quiet minutes for coffee can all help create a calmer start.
Create a positivity portfolio. Our brains are wired to notice problems, which is helpful for survival but not for peace of mind. A positivity portfolio helps rebalance that bias by giving us something that reliably lifts us. This could be a photo album of happy memories, a playlist that energizes us, screenshots of messages that made us smile, saved notes or cards, or a simple list of moments we’re grateful for. Gathering these on purpose matters, and so does revisiting them when we need a reminder that good is still there. (I recently replaced a relatively meaningless painting in my office with a photo gallery wall for this reason; I smile now every time I walk in.)
Do less. Winter doesn’t need to be the season of maximum productivity. Showing ourselves some compassion reduces stress and builds resilience. (More on that here.) Counterintuitively, doing less can be both practical and productive: setting clearer boundaries, delegating or outsourcing where possible, and scheduling real downtime instead of treating rest as something to earn. Creating more spaciousness may be one of the most supportive things we do for ourselves this season.
We don’t have to just hunker down until summer (though I’m definitely counting the days.) As I return to face my own list of “January-me” problems, it’s tempting to treat this season as something to endure rather than experience.
And yet, I’m reminded that by turning to simple, practical strategies, like the ones above, these winter weeks, while still cold, don’t have to feel so blue.
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