Caring for Yourself During the Winter
5 essential ways I care for myself and a ton of links to help you do the same
Welcome! I’m Dr. Jillian, a physician leader, mom, and coach who is on a mission to help other high achieving professionals and recovering perfectionists live less stressed, more satisfying lives. Today’s post is about how to take care of yourself during the winter months. I’ll be sharing what I’ve learned about what I need in the Winter and a ton of links to help yourself do the same. If the full post doesn’t show up in your e-mail, come over to the webpage or Substack App to see the whole thing. Subscribe here to get future posts straight to your inbox:
Hello there! Can you believe it’s December already?
If you’re like me, it might feel like the year has flown by.
And, if you’re like me, you might find yourself feeling the exact same way that you did at this time last year.
Apparently, I’ll be learning these lessons until I die.
Fortunately, with each year, I’m doing a better job at remembering them and not letting myself get so exhausted before I stop to rest. Writing my last Humans Leading post has helped serve as a reminder for me:
And it appears that I’m not alone. So many people reached out to say that it was also helpful for them to learn to think about rest in this nuanced way.
And having these conversations has served as a good reminder to think about how I can continue to tend my wellbeing during the winter, especially as we experience lower energy levels during this time of year.
If you’re not a fan of winter, fear not. I won’t try to convert you. But I will provide a menu of things that will help you have a more enjoyable winter season.
5 Essential Ingredients for my Winter Wellbeing:
Fresh Air
When it’s cold outside, it can be tempting to stay inside bundled up under the covers (more on that below!). But it’s important to get outside each day, even if it’s only for a few minutes. Fresh air and the sounds of nature have been shown to boost your mood/ energy level/immune system, decrease stress, and help you sleep better.
I’m lucky to have a yard big enough to walk around, and I’m frequently out during the early morning, between meetings, or chasing my son around at any time of day.
Whenever you’re heading outside in the cold, it’s important to consider the weather. Michigan gets extremely cold and fairly snowy in the winter, so I’m sure to have plenty of layers, including water/weatherproof ones. Bundling up in the appropriate clothing can keep you warm and makes the experience more enjoyable. It also helps you stay safe.
The colder it is, the shorter the intervals outdoor should be. It’s especially important to bundle up children and bring them inside at regular intervals to keep them from getting hypothermia. This helpful article is a great place to start as a jumping off point, though there is likely debate about the “maximum” amount of time to be outside.
Movement
Pair this one with fresh air for a double dose of wellbeing.
If you’ve been reading Humans Leading for any period of time, you know that I love a good walk, especially when I’m feeling down or creatively uninspired. Walking (even slowly) is one of my 7 essential tools for Hard Days:
Sometimes, the ice and snow (or a blizzard!) truly do get in the way of me going for a walk. In those cases, I turn to yoga, stretching, walking on the treadmill, or cycling depending on my mood.
This yoga practice from
would be a great one to incorporate into your routine.Since the sun sets so early in Winter, it’s a great time to pair yoga or stretching + candlelight or twinkling holiday lights. Which brings me to the next essential…
Light
There are so many ways to add coziness through lighting during the Winter, and this is key if you live in a place where it’s dark much of the time. I like to do this through candles, lamps, a fire, and a lot of strings of twinkling lights.
I’ve seen a lot of posts about keeping the holiday season natural this year because the authors feel lights can be too garish. And, if that’s how you feel, no worries! Wellbeing is individual. Do what works for you.
But, for me, I like a lot of twinkly lights during this time of the year. And I’m trying to instill a love for lights and trees in my son as well. We recently spent a delightful period of time decorating a mini tree for his room. It was a small way to have some fun together on a dark night.
I also use a sun (SAD) lamp in the morning as a way to signal to my brain that it’s time to get up and start the day. This is especially important when I’m working in the hospital and the morning is very dark and very early. People have asked me about the ideal length of time to use a sun lamp, and most evidence suggests using it for at least 30 minutes each day. I use mine the whole time I’m waking up (generally 45 minutes of coffee, reading, journaling, meditating, etc.). I don’t sit with it head-on. Rather, I place it to the side of me so that I get the indirect light beaming across my space.
Warmth
Another thing that I love in Winter is my electric blanket. My husband bought me a new, fuzzy one for Christmas a few years ago, and I love it. It’s the perfect thing to curl up under to read, write, watch a movie, cuddle with my son, or take a nap on the couch.
Other ways that I add warmth in my own home are the fireplace, a space heater, a heating pad, cozy non-heated throws, fleece pajamas, thick socks (though I don’t really like having socks on for very long), slippers, sweaters, etc.
And, for an extra dose of warmth, I try to visit an infrared sauna or a hot yoga class every few weeks during the winter.
Coziness
Everything from the light and warmth categories count as coziness for me. And I also enjoy seasonal scented candles and lotions at this time of year.
Hot beverages (hot chocolate, cider, mulled wine, tea, coffee) and warm food that has cooked for a long time on top of or inside the stove/oven are another great way to bring yourself (and others) comfort. Soups, stews, and sauces are all wonderful ways to nourish yourself on a cold day, and they make the house smell great while you’re cooking them.
The risotto I mentioned in a recent post is a particular favorite of mine during the winter and is a great way to bring some coziness to work with you for lunch:
And there is a butternut squash soup in
’ new cookbook that I’ve been eyeing. I’ll report back once I’ve made it, and I would love to hear in the comments if you have any favorite recipes.What are your essentials for Winter wellbeing?
Thinking about your own key ingredients for wellbeing and being intentional about building them into your schedule can help you feel better throughout the Winter season.
Maybe you already know what works for you. But, if not, here’s an idea to get you started:
Sit down with a pen and paper (or an electronic device), and write:
To me, winter wellbeing looks like…
From there, write down everything you can think of that would help you this winter. Don’t censor yourself. Just see where it takes you.
What categories are popping up for you?
Then, after you’ve identified what would work for you, put it on your calendar!
Why not take some time this weekend to make your own plan?
If you’re looking for more inspiration, here it is!
You can think of this list of links as my version of a “gift guide” for winter wellbeing, most of which won’t cost you anything.
As always, these are just things I really enjoy. No affiliate links.
Books:
Calm Christmas and a Happy New Year by
Slow Seasons by - just started this one and am planning to read it with the changing seasons this year
Meditations for Mortals by Oliver Burkeman - this was a highlight from my 2024 reading!
Wintering by Katherine May
Inner Workout by Taylor Elyse Morrison
The Happiness Year by Tara Ward
Substack Posts:
A Simple Winter Survival Guide by
Celebrating Yule from
24 Days of Making, Doing, and Being by
When Your To-Do List Does More Harm Than Good by
My alternative gift guide for the Festive Season by
Firelight and Wonder by
A Survival Guide for the Holidays by
Authors on Substack who I regularly read and enjoy for wellbeing/coziness
: I’m a subscriber to her club, and her Monday morning pep talks are a favorite weekly activity. Her workshops are also fantastic. And you get all of it by becoming a subscriber.
I have no idea how I came across this podcast last year around Christmas, but I’m so glad it found me. It is based on the book of the same name (linked above) and offers weekly inspiration for a calmer holiday season to carry us into the new year. Why not try it for yourself?
Christmas Chronicles Podcast (now called A Cook’s Chronicles) by Nigel Slater
This podcast is several years old, but I only recently heard about it through Beth Kempton’s podcast. I’m enjoying listening to Nigel talk about the Christmas season, and I’m planning on making at least one of the recipes from his book this season.
Lean Into Winter (Even If You Hate It) | Bonus Meditation with Jeff Warren 10% Happier with Dan Harris
This short little meditation is a great reset, and it’s free as a podcast on 10% happier.
How to Find Calm Through Walking by Greater Good Science Center
This episode features
discussing his walking meditation practice and an overview of the benefits of walking meditation for lowering stress. If you’re someone who has a hard time with sitting meditations or simply want to reap the benefits of walking meditation, this is a great place to start.“Joy Policing” can go F*** itself by
If you’re having a hard time reconciling trying to create joy with the world in its current state, let this be a reminder to you. There will always be bad things to focus on. Recognizing good things or cultivating joy helps us not give up working toward what matters to us. Just like Emily (and Amelia) Nagoski, I won’t apologize for it. And you shouldn’t either.
Sara Duigou on Brand Seasons with Sarah Robertson
I loved this episode about rest (and not just because I was also working on my own post about it at the time!). The conversation between Sarah and Sara was exactly what I needed during a busy time. It served as a reminder for me to slow down and prioritize the type of rest that I needed: sensory.
Oliver Burkeman on the Being Well podcast: Time Management for Mortals
This is an episode from 2023 when Oliver’s first book ‘Four Thousand Weeks’ came out in paperback, and it’s just as relevant today. This conversation highlights all of the ways that we try to trick ourselves into believing that there is a “perfect” time management system out there but that we just haven’t found it yet. This belief keeps us stuck. What we really need to do is give in to the fact that we’ll never get everything done because we are finite humans.
Oliver’s book was a game changer for me as a former productivity hacks enthusiast. I think this conversation will be a game changer for you.
Movement
A Simple Stretch Routine
This is a great one for any time you need a little energy boost.
Yoga with Adriene
YWA is my favorite thing to do in the Winter, though she releases monthly calendars throughout the year. In January, she posts a free 30-day yoga challenge that I’ll be doing again this year. I’d love an accountability partner if you’re also participating!
Weekday Wind-down Yoga
This one is great for every day, not just workdays. I highly recommend it when you’re feeling stressed and need a gentle way to relax.
Writing and Reflecting
Winter Writing Sanctuary by Beth Kempton
I did this daily writing practice last year and loved it, so I’ll be doing it again this year. It runs for 10 days beginning between Christmas and New Year’s Day, and Beth is generously offering it for free again this year. You can register on her website via the link. Just choose Winter writing Sanctuary and checkout for 100% off.
Unravel your year workbook by
Word of the Year Workbook (and other free workbooks) by
Products I love
The Goodbye 2024, Hello 2025 journal from Selina Barker
A great way to reflect on the year gone by and plan for the coming year in a new way.
The best marshmallows of all time - The Vermont Marshmallow company
This is self-explanatory. It’s almost hot chocolate season, and your mug will be much better with these small-batch marshmallows.
A cute new sweatshirt (featured above) by Just Follow Your Art
I love this sweatshirt. It’s not too heavy, and it’s really soft. Plus, it matches my midlife vibes. You can also find amazing stickers, stationary, and art at this adorable Michigan-based store.
Who doesn’t need more candles? from July Sky Candle Co.
This is another great Michigan-based seller. I had the opportunity to meet the owner, Jana, at a pop-up event in the summer, and I fell in love with the candles and room sprays. As I type this post, I’m burning the last of ‘white pumpkin.’ You can purchase from her Etsy site or find her at an in-person event if you’re local.
And there you have it.
So many ways to add wellbeing and joy to your holiday/winter season. I hope you found something helpful here to try!
I’d love to know how you’re going to create winter wellbeing for yourself, so feel free to share in the comments.
See you next time.
Winters can be long up here at the Vermont border but since I ❤️ winter I find I have to contain my enthusiasm around others. I have two sets of lights up in the house to give a bit of longevity to the short days. I also keep a list of things I want to achieve outside - construction of the snowman family, maintenance of the snowshoe loop, etc. which adds incentive (also gets visitors outside).
This made me cozier just by reading it! I also use a SAD lamp and drink so much herbal tea! The movement piece is tough for me because I love walking outside, but not in the bitter cold (as it is today). I don't have a treadmill, but was eyeing some walking pads on cyber Monday. For now, I just try to move a lot in my house or at work at the hospital - all those going up and down the stairs add up!