Navigating the Winter Blues: Creative Practices for Mental Health
Does the bitter cold of winter ever get you down? If you're anything like me, by the end of February, I start to notice the long stretches of cold, grey days and the toll they can take on me. I’m a “Viber,” which means the vibe of my surroundings can have a huge impact on my mood. Acknowledging this is super helpful, especially when I can notice the heaviness and lack of motivation that I often feel during these sunless days.
This practice of noticing and acknowledging my feelings is an essential part of maintaining good mental health. It allows me to be more intentional with my actions and find ways to bring in light and brightness to balance the gloomy, moody darkness of winter.
Maintaining good mental health can be tricky when temperatures drop, and sunlight becomes scarcer. Many people experience what’s commonly referred to as the 'winter blues’. Whether it’s a general sense of low energy, a lack of motivation, or more pervasive feelings of sadness, winter can be a challenging time for both our mental and physical well-being. If you're feeling like your usual routines aren’t enough to carry you through, you’re not alone.
As an Acceptance and Commitment Therapy (ACT) practitioner and art therapist, I suggest integrating creative expression and mindfulness practices to bring in the light and support your mental health during these tricky months.
Creative Practices to Lift Your Mood
Engage in Art Activities and Creative Expressions
Engaging in even the smallest creative activities can be a powerful antidote to a sense of stagnation. Creativity has been shown to improve mood, reduce stress, and provide a sense of accomplishment. Whether it’s drawing, painting, or collage work, here are a few ways to use creativity to shift your focus away from the winter blues:
Boosting Creativity and Joy: Creativity offers a safe space for self-expression and helps release emotional tension. It brings a sense of growth and connection, which can counteract the heaviness of the season.
Art Journaling: Use a journal to combine writing and art. Reflect on your feelings, thoughts, or experiences related to the season. This can help you process emotions and practice acceptance—one of the core principles of ACT.
Color and Symbolism: Colors have emotional associations, and in winter, you may be drawn to certain hues that help counterbalance the grey tones of the season. The use of warm, vibrant colors can stimulate positive feelings and energy. Symbols or images that resonate with you can serve as reminders of hope and inner strength. I often place my tiny creations around the house for a little visual pick-me-up.
Mindful Doodling: Spend a few minutes each day doodling. Focus on the sensations of the pen on the paper, the colors, and the shapes that emerge. You can pair this with simple art, like sketching or coloring within a contained space, such as a circle or any shape you choose. This will help center your mind and bring focus to the present moment, which can be especially helpful if you get stuck in rumination.
Cultivating Present Moment Awareness
Mindfulness practices help you stay grounded, reduce anxiety, and reconnect with your body and surroundings. Here are a few mindfulness exercises to help you navigate the winter months:
Mindful Movement: Physical activity is a natural mood booster. Whether it's yoga, skiing, or circuit training, integrating movement into your day can reduce stress and improve your mental health.
Observational Walks: Ideally during daylight hours, use this time to practice mindfulness by observing your surroundings—the bare trees, the sound of crunching snow, or the feeling of cold air on your skin. Engage your senses fully to bring your attention to the present moment.
Grounding Exercises: Overwhelming feelings can flood the nervous system, causing dysregulation and making it hard to think and at times even move. Grounding techniques, like square box breathing paired with 5-4-3-2-1, can help restore nervous system regulation. I love the free guided exercises available on apps like InsightTimer but sometimes the pressure of time adds to my stress, so I just step outside for short grounding break to feel the cool air and have a mini reset. Kids and partners will enjoy this one too or at least mind do.
Establish a Routine: Winter can disrupt your usual activities. Try to maintain a structured daily routine—even if it’s just setting regular times for waking up, meals, work, and relaxation. A consistent schedule can help stabilize your mood and bring a sense of predictability to uncertain days.
Acceptance of Emotions and Thoughts
Winter often brings up feelings of sadness, loneliness, or anxiety. Rather than avoiding these emotions, it's important to practice acceptance. Here are a few ways to do that:
Normalize Seasonal Emotions: Imagine your feelings as a character showing up at your door. This perspective helps change the way you relate to those emotions, making them feel a little lighter. I recommend listening to the poem The Guest House by Rumi for some inspiration. Afterward, try drawing a simple line drawing of what your character looks like and naming them to further acknowledge them as part of your experience.
Dropping Anchor: This is an exercise of acceptance. Acknowledge the emotion and name it, then notice how it shows up in your body. You can also engage with your environment—take a sip of water, move around, or do something simple for a moment of grounding. This exercise can take anywhere from 30 seconds to 10 minutes.
Letter to Yourself: Write a letter expressing your feelings about winter, acknowledging both the challenges and the aspects you appreciate (like coziness or holiday traditions). This can help you find balance between acceptance and self-care. Then take small actions toward the things you appreciate to savor the sweetness.
Clarifying Your Values and Taking Action
One of the most powerful aspects of ACT is its focus on values. Even when winter’s difficulties feel overwhelming, you can take small actions that align with your core values. Here are some ideas for nurturing what truly matters to you:
Nurture Social Connections: Winter can be isolating, but maintaining social connections is key. Consider engaging friends or family in a joint art project or simply checking in with one another regularly.
Create a Cozy Environment: Self-care is about nurturing your surroundings too. Whether it’s curling up with a good book, enjoying a warm cup of tea, or indulging in a favorite hobby, allow yourself moments of comfort and joy. Personalizing your space can be a small but powerful act of self-kindness. I like to change out my pillows to reflect the season in the winter they are softer and cozy.
Practice Self-Compassion: Be kind to yourself during the winter months. Acknowledge that it’s okay to feel low, tired, or unmotivated—and that these feelings don’t define you. Self-compassion can ease the inner criticism that often accompanies seasonal struggles.
Final Thoughts
The winter season can be challenging, but it also offers opportunities for growth and self-discovery. Whether through expressive art therapy or the transformative principles of ACT, these tools can help you bring in light and brightness to navigate the winter blues with greater resilience, acceptance, and creativity.
Remember, you don’t have to face this season alone. Prioritizing your mental health is not a luxury—it’s vital to your well-being. If you're struggling, please consider reaching out to a trusted mental health professional. Your mental health matters, no matter the season.
