Recovery during the winter months can be especially important as the colder weather often brings challenges to our physical and mental wellbeing. While the winter season may be difficult to navigate for some, it can offer unique opportunities for self-care and healing. Here are five quick tips to get you started in flourishing in recovery this winter!
Embrace Rest and Restoration: Winter’s longer nights and shorter days naturally encourage rest. This slower pace of life can be an ideal time to prioritize sleep, giving your mind and body the chance to repair and rejuvenate; something which is very important to our comprehensive wellbeing. Stick to a healthy sleep hygiene routine and get 7-9 hours of sleep each night.
Mental Health Care: Winter can sometimes bring about feelings of isolation or sadness for some. Engaging in self-care activities such as mindfulness, meditation, or connecting with loved ones can help reduce and/or manage these feelings. Spending time outdoors in the daylight, even for brief periods, can help improve mental wellbeing during the colder months. Consider staying connected to your healthy support systems, including community meetings and/or therapy, even when the mind may be encouraging a day at home. (Note: there are many online support group and telehealth opportunities if needed!)
Nutrition and Hydration: Maintaining a balanced and nutrient dense dietary lifestyle, and meeting your recommended daily water intake goals, is one important piece to recovery.
Adapt Your Exercise Routine: Outdoor activities like walking or cycling might become more difficult in the winter depending on the weather, but there are still plenty of ways to get your body moving in the cooler days - especially in ways that are fun. Consider finding low-impact ways to get your body moving in ways that you enjoy. This may include playing with a pet, dancing to your favorite songs, walking an indoor track, or doing indoor yoga as a few examples.
Mindful Recovery: Winter offers a quieter, more introspective time for reflection. This can be an excellent opportunity to focus on personal growth, mindfulness, and developing a sense of balance. Slow, intentional recovery routines—such as journaling, breathing exercises, or engaging in a creative hobby—can support mental wellbeing and overall happiness.
While winter may seem like a season of hibernation, it’s a great time to focus in and be intentional with recovery. By prioritizing rest, mental health, and wellbeing routines, you can ensure that your mind and body remain resilient throughout the colder months ahead.
Check out the Winter Wellness Self-Check-In Worksheet below to intentionally check-in with yourself. (Available for free download at conclusion of the post)
Winter Wellness Self-Check-In Worksheet
Objective: Reflect on how you are doing and identify areas where you can take action to support your wellbeing during the winter months.
Instructions: Complete this worksheet to assess your current recovery progress, emotional wellbeing, and needs.
Winter Wellness Self-Check-In
How are you feeling today?
( ) Calm
( ) Anxious
( ) Lonely
( ) Overwhelmed
( ) Hopeful
( ) Fearful
( ) Happy
( ) Excited
( ) Other: _____________
What physical and/or mental health symptoms or changes have you noticed? (e.g., feeling tired, changes in appetite, more/less energy, more/less motivation, etc.)
On a scale from 1-10, how would you rate your current level of stress? (1 being low, 10 being high)
What aspects of winter do you find the most challenging? (e.g., lack of sunlight, isolation, holiday pressures)
What strategies can you put into place to help navigate through those challenges?
What recovery practices are helping you right now?
What areas of self-care do you want to focus on this winter? (e.g., exercise, nutrition, sleep, boundaries)
Action steps for the next week:
Things I learned this week that I can take into the week ahead:
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