I have a confession to make.
I don’t like the cold.
At all.
Maine winters are beautiful… but they are long. And if I don’t keep myself “in check,” even a Health and Life Coach can start to feel the blues creeping in.
It’s subtle at first. You don’t notice it right away.
Then one day you realize you’re smiling less.
You’re a little grumpier.
More inward.
Less light.
All the things I don’t want to be.
This winter, I noticed I was forcing smiles — almost as an experiment. And strangely enough… it felt good. Then it felt wonderful. The smiles began to come more naturally. I felt lighter. My energy shifted.
That was my wake-up call.
Something had to be done.
So I picked myself up by my (very warm) bootstraps and decided I would not stay stagnant. If winter was going to stick around, then I was going to grow anyway.
Because here’s the truth:
The “winter blues” are real.
The sky turns gray at 3:45pm.
You leave work in the dark.
You wake up… in the dark.
Shorter days disrupt our circadian rhythm, reduce natural serotonin production, and can leave many of us feeling tired, unmotivated, and withdrawn.
But winter doesn’t get to win.
There are intentional, practical ways to support your body, mind, and spirit through the darker months.
Let’s walk through a few.
Maximize Natural Light
Morning light is medicine.
Open your blinds immediately upon waking. Step outside for even 5–10 minutes if possible. Take a short walk during lunch. Stand in the sunshine when it appears — even if it’s cold.
Light regulates your internal clock. It tells your brain, “It’s daytime. Let’s go.”
For some people, using a 10,000-lux light box for 20–30 minutes in the morning (under proper guidance) can be an effective support during the winter months.
Move Your Body Daily
Exercise is one of the most powerful mood regulators available — and it’s free.
You don’t need an intense workout. A 10-minute walk outside can shift your chemistry. Yoga in your living room. Dancing in your kitchen. Snowshoeing. Shoveling. Stretching between meetings.
Motion creates emotion.
When your body moves, your brain follows.
Prioritize Nutritional Balance
Winter often whispers, “Comfort food.”
And while there’s nothing wrong with enjoying seasonal treats, sugar-heavy foods can create energy spikes… and crashes.
Focus on whole, nutrient-dense foods that stabilize blood sugar and support mood. Prioritize protein, healthy fats, and foods rich in Vitamin D. Stay hydrated — even when you don’t feel thirsty.
Food is fuel. Choose the kind that burns steady and strong.
Protect Your Brain Flow
When we feel low, we scroll.
But screens numb — they don’t nourish.
Instead:
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Read a real book.
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Try cooking something new.
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Journal your thoughts.
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Practice daily prayer or meditation.
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Learn a skill you’ve been putting off.
Winter can be an invitation to go inward — but in a healthy, intentional way.
Maintain Social Connection
One of the sneakiest parts of the winter blues is isolation.
We cancel plans. We don’t return calls. We withdraw.
Connection is medicine.
Schedule the coffee. Make the phone call. Host soup night. Join a small group. Text someone just to check in.
We are not meant to hibernate alone.
Find Gratitude in the Cold
This might stretch you — but stay with me.
What if winter isn’t something to endure… but something to notice?
The quiet after snowfall.
The sparkle of frost in morning light.
The slower pace.
The permission to rest.
Feed the birds. Make warm shelters for stray cats. Watch deer tracks in fresh snow. Light a candle earlier than usual.
Gratitude shifts perspective from “This is miserable” to “There is beauty here.”
And that shift changes everything.
Help Someone Else
Nothing lifts heaviness like purpose.
Volunteer at a warming shelter or food pantry. Help a neighbor shovel. Chop wood for someone who needs it. Check in on someone who lives alone.
Service warms the soul in ways no thermostat can.
Create a Steady Routine
Winter can scramble your rhythm.
Go to bed at a consistent time. Wake up consistently. Eat at regular intervals. Move daily. Step into light daily.
Your brain loves predictability. Routine creates stability when motivation runs low.
Final Thought
Winter is not a flaw in the calendar. It is a season.
And like every season, it asks something different of us.
Maybe this one is asking you to:
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Slow down
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Be intentional
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Seek light
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Nourish connection
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Practice gratitude
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Serve others
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Care for your body
You don’t have to love winter.
But you can learn to live well in it.
And that, my friend, changes everything.
A Gentle Invitation
If this season feels heavier than usual… you don’t have to navigate it alone.
At Discovery Coaching Group, we walk alongside individuals who are ready to feel clearer, stronger, and more grounded — in every season of life. Whether you need support with health, mindset, stress, finances, or simply finding your footing again, we’re here.
Sometimes the smallest shift creates the biggest light.
Reach out. Let’s talk.