​​First, I want to start by emphasizing that the following is not a checklist. I know that doing any of these things can feel impossible in the thick of seasonal depression, and the last thing anyone needs is to have shame heaped upon them for not taking better care of themselves.

With that being said, as someone who personally struggles with my mental health this time of year, I often need encouragement to prioritize habits that are good for my body and brain. If these darker, colder days are hard for you as well, I gently encourage you to try checking off one or two of the ideas on this list per day.

Get outside if you can. It can be 20 minutes, 10 minutes, or 5 minutes. Even taking a single minute to expose your skin to sunlight — however little there may be — is better than not going outside at all. In addition, consider buying a vitamin D lamp or taking vitamin D supplements (with the approval of your doctor).

Keep as much soft light as you can inside your own home, especially in the evening. Candles, fairy lights, and cute lamps are all small and affordable investments that can make a space feel instantly warmer and cozier. And if you have a fireplace, take advantage of it!

If it’s possible, take a shower and eat something immediately after waking up. It can be a 5-minute shower that’s just long enough to rinse your body, or a snack as small as a banana or piece of toast. These two tasks are incredibly important to your well-being, and finding the motivation to do them later in the day — especially if you’re already struggling with your energy levels — often feels even harder than getting them over with in the morning.

(Bonus tip: turn your shower temperature to cold or slightly below what’s comfortable for a minute or so before you get out.)

Find some form of exercise you enjoy and aim to do it for at least 3 minutes. This could be walking, dancing, stretching, lifting weights, or a quick set of crunches, squats, and jumping jacks. Just get your body moving and your heart pumping at least once a day!

When you feel particularly stressed or down, take a minute or so to pause and pray or meditate. Close your eyes and align whatever you’re meditating on — such as a Bible verse, an inspiring quote, or a personal affirmation — with the rhythm of your breath. If you can get into the habit of spending time in the Word first thing in the morning and/or last thing before bed, even better.

Plan something you can look forward to every day, even if it’s as small as watching your favorite movie or making a cup of your favorite hot beverage. If you work remotely or care for children and therefore spend a lot of time at home, make a plan to get out of your house and spend quality time around other humans — even for a short time — for at least a once or twice a week.

Limit your screen time, especially late at night or first thing in the morning. As tempting as it is, especially when you’ve had a busy day, don’t put off going to sleep when your body is asking you to rest.

Know that it’s okay to take medication or seek therapy, even if you just need it for this season. If this applies to you, make a point to pay attention to your cycle and notice how it might be affecting your emotions.

Have a friend or two on standby for the really hard days, people who can speak truth or simply sit with you when you need it. If possible, try to refrain from making major decisions — such as quitting your job or breaking up with your partner — until you’re in a clearer headspace.

If needed, phone a friend, a pastor, or a mental health hotline (in Pennsylvania, it’s 988.)

When all else fails, when it feels like one hard day bleeds into another and you can’t see the light around the corner, remind yourself over and over of these truths:

You have a God and a community who love you deeply, your life is valuable and worth living even when it feels otherwise, and lastly: although winter can feel like an eternity, the reality is that spring is coming.

This, too, shall pass.

“Even the darkness is not dark to You.
The night is bright as day,
for darkness is as light with You.”
Psalm 139:12

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ABOUT OUR BLOGGER

Kati Lynn Davis grew up in Chester County. After a brief stay on the other side of Pennsylvania to earn a writing degree from the University of Pittsburgh, she returned to the area and got a job working for a local library. When she isn’t writing, Kati enjoys reading, drawing, watching movies (especially animated ones!), drinking bubble tea, hanging out with her family cat, and going for very slow runs. Kati is pretty sure she’s an Enneagram 4 but is constantly having an identity crisis over it, so thankfully she’s learning to root her sense of self in Jesus.