Beating The Winter Blahs

by Barbara Kramen-Kahn, Ph.D.

Here are some practical things you can do to enhance your mental health during the long months of winter if you live in a cold climate. Keep reminding yourself that spring is just around the corner!

Get outside every day for at least 20-30 minutes. Even on cloudy days, you will feel better. When the sun is out, seize the moment – go for a walk or stand in the sun. If you have a busy schedule, find ways to enjoy the sunshine. At lunch, get a sandwich and go outside to eat it. Take a moment to appreciate the beauty surrounding you as you get in and out of your car. Even if you live in a crowded, dirty city, you can find things you enjoy seeing. Appreciate them as you move about your day.
Force yourself to exercise regularly, preferably outside – walk, snowshoe, cross-county ski, downhill ski. FIND WAYS TO PLAY IN THE SNOW IF YOU ARE FORTUNATE ENOUGH TO LIVE IN AN ENVIRONMENT WITH THE BEAUTIFUL WHITE FLAKES. You will feel better about shoveling it and driving in it, if you also play in it! (Take your own children even adults, grandchildren, or borrow children if you don’t have any, sledding). Have snowball fights and make snow angels. Don’t act your age!
Do not isolate yourself. Think of all the people who are spending lots of time alone due to the winter weather and invite them to spend time with you. Be creative. This does not have to be costly. Share coffee, dessert, wine, play cards or board games, do crafts/hobbies together, etc.
Laugh often. Rent funny movies, read the daily newspaper comics, go to a card store and read amusing cards for 10-15 minutes. Laughing is good – get your daily quota.
If possible, visit places that don’t have snow. There are often flowers blooming and green grass in warmer climates. It’s delightful. Even an hour or two in a warmer place is pleasant.
Buy fresh flowers or blooming potted plants. It’s amazing how uplifting it feels to look at the lovely colors.
When you are forced to be inside because it’s dark, cold, raining, or snowing, take the time to write letters of appreciation to neighbors, friends, and family. Just think how wonderful you would feel to get a letter telling you how much the little things you have done are appreciated by someone. Give this gift of love and acceptance to others. Be specific in your praise.
Beat the winter blahs by getting a massage. Therapeutic touch is very important, especially for those who live alone. There are often massage schools that have lower rates.
Attitude makes all the difference in the world. Learn to adjust yourself often and make sure it’s positive.
Read or listen to things that make you feel good. Some suggestions are:

Don’t Sweat The Small Stuff…And It’s all Small Stuff by Richard Carlson, Ph.D.
Any of the Chicken Soup for the Soul books by Jack Canfield’s group.

May you enjoy the beauty of the environment you live in and overcome the challenges of winter.

Barbara Kramen-Kahn, Ph.D can be reached at barbara@truckeehealthychocolate.com

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