Beat the winter blues in a stressful world

Did anyone else fi nd it enjoyable to spend your Friday binge watching television, getting some crafting done, or playing a board game during the recent cold spell?
Peeking out the window to see if any squirrels were frozen to tree branches, the death of millions of bugs littering the snow, or deer tracks to let you know the wildlife was tougher than you thought? Exploding trees was the social media-anticipated event. Sweatpants, naps, electronics, snacks, sugar, and leftovers ruled the day.
Saturday was another chance to stay home, hoping your tires had not attached themselves to the garage floor. The wood burner may have caused some words not normally used when stoking it, and you hoped your pipes or septic tank were not going to freeze up. Your family in day two of attire under blanket cuddling may not have seemed so quaint as it did the day before.
Just coming off the recent sub-zero Arctic blast days had me thinking about this waning of winter transition called February coming up. Not deep winter yet not enough to call it a sign of spring. Yes, you might see the occasional bird heading back in migration, but the scene out the window shows a different mood. Lots of dirty snow, broken branches, sand everywhere, and the pet leftovers in the yard remind you of a chore coming up when it thaws out. Never mind what your car looks like, caked in road salt and deicer.
Are you getting impatient yet anxious feelings about the need for change? Not only in the country but also in your immediate family, yard, and yourself? How do you beat those winter blues while feeling stressed out?

Recently, I had the chance to chat with nutrition and wellness coach LouAnn Treichel of Coloma. Her first recommended question to ask yourself is, “Do you have trouble sleeping? If you do, you are not alone.”
One area she said to examine is lighting at night. For optimal sleep, your bedroom should be dark with no glowing lights. After 7 p.m., use lamps with red or amber bulbs. Candles or firelight before going to bed, not afterward, for safety reasons.
The other area is electronics (EMFs and blue light). Ideally, you stop using all screens two hours before bedtime. Keep all the electronics out of the bedroom; this includes TVs. You may want to go back to winding up alarm clocks instead of using your cell phone. Turn off your Wi-Fi at night. Keep the silent robbers of deep sleep out of your bedroom.
“Doing these simple things may improve your sleep as well as your moods, weight, and insulin resistance,” said LouAnn.
Next, she recommends really examining what your diet is like. Was one of your New Year’s resolutions to improve your health? Many people make better health a new goal, but after a few weeks, they give up because it was probably unrealistic.
LouAnn advises that your diet should include one raw fruit or vegetable with every meal. If that seems to be too much, eat a raw vegetable with your main meal. “This simple addition will help with digestion and increase your nutritional intake. Another way to increase your fruit intake is to substitute some fruit for a sweet, and have fruits and vegetables available so it is easy to grab and eat.”
Fuel your body with foods that fight fatigue and support mental health. Think of leafy greens, citrus fruits, nuts, and omega-3-rich options like salmon or chia seeds. Stay hydrated too—dehydration can sneak up in winter and worsen tiredness. Your facial wrinkle depth and flaking skin let you know how dehydrated you are.
Winter can feel heavy—shorter days, colder nights, and the constant demands of modern life often leave us drained and disconnected. Where is the sun on these dreary days? If you’ve been feeling sluggish or overwhelmed, you’re not alone. There are other strategies to help you reclaim your energy and mood during these chilly months.
Natural light is your best friend in winter. Open your curtains wide, sit near windows, and take short walks outside whenever possible. If sunny daylight is scarce, even 15 minutes of exposure near a window can make a noticeable difference. Take your meals near a window, crack open a book to read, do a craft in the light, maybe even plan an outing or vacation. My garden catalogs arriving bring great peace; the colors alone leave me anticipating warmer, sunnier days.
Exercise isn’t just for fitness; it’s a mood booster. A brisk walk, yoga, or even dancing in your living room can release endorphins and reduce stress. Aim for at least 20 minutes a day to keep your energy up. Ask a friend to join you! Get beyond your mailbox. Take your dog for a walk beyond the back door.
Stress thrives when your mind is racing. Slow down with techniques like deep breathing or journaling. Just five minutes of focused breathing can calm your nervous system and help you feel more grounded. It also lowers your blood pressure. I prefer to do mine after a bout of stretching exercises while lying on the floor, letting my muscles relax.
Isolation is a major contributor to winter blues. Schedule coffee time with a friend, join a volunteer group, or join a library book club. Stop scrolling and call a friend or family member, even if it is just for the joy of shocking them. Stop waiting for someone else to initiate contact; you do it.
Your environment at home matters greatly. Declutter your space, add daylight light bulbs, and bring in comforting elements like soft blankets or scented candles. A cozy home can become your safe haven from external stress. If your home stresses you out, you are the only one who can make that change for the better. Can anyone tell how you are feeling emotionally by walking into your home?
Winter doesn’t have to weigh you down. By embracing light, movement, connection, and mindfulness, you can turn this transition season into a time of renewal rather than stress. Start small—pick one tip today and build from there. I started on my closets to purge what I have not used in two years. A trip to the resale shop is a very freeing experience.
If you need help with food choices and control, you can find LouAnn Treichel, who is also a massage therapist, at www.healthywealthyllc.com