Are you feeling the weight of the winter blues as the post-holiday excitement fades and the season’s chill sets in? Instead of resisting the quieter, darker months, why not embrace it with mindfulness? In this guide, the one-and-only Kirsten from Kiss of Yoga will share practical tools and perspectives to help you find contentment in the stillness, from cozy self-care rituals inspired by Scandinavian hygge to simple practices like yoga, gratitude journaling, and meditation. Let’s explore how to cope with the winter blues and welcome the rhythm of winter and create space for rest, reflection, and renewal.
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The heightened excitement around the November/December holidays are helpful in pushing us through the Winter Solstice (the day with the least amount of sunlight in a year) and into the coldest season. But what happens after the ball drops at midnight and the daily grind begins again?
For many, the aftermath of the rush, rush, rush, comes with a slow descent into sadness and a consistent state of grey. Clinicians know this as seasonal depression, the winter blues, or seasonal affective disorder (SAD). Clinically, SAD is a subcategory of major depressive disorder and is not something to scoff at.
“It’s characterized by recurrent episodes of depression that happen in a seasonal pattern, so generally when there is a reduced exposure to natural sunlight.” (American Medical Association)

I am someone who is impacted by the winter blues and have spent the last few years bringing awareness and mindfulness practices into combatting the effects of limited sunlight and greyer days.
For me, the winter blues looks like:
- Decreased motivation to move or workout
- Disassociation
- Mood swings
- Low energy/sluggishness
- Desire to sleep more
- Feeling sad or listless
- Loss of interest in my favorite activities
As a RYT-500 Yoga and Meditation teacher and as someone who does a lot of grounding energy work, I will name that some of these symptoms are also associated with the time of year we are in. For my own being, I believe in following the natural rhythm of the Earth and right now, the Earth is resting and quiet where I live.
Cold naturally slows things down.
Just as plants, trees, bugs, seeds and flowers are still and waiting for spring in order to grow and bloom once more, I believe humans are also meant to embrace the absence of light and settle into the quiet. This perspective shift has allowed me to accept what is rather than try to make myself into something that it just will not be during this time of year. Growth is limited right now and that’s ok. There is a time for that.

In Scandinavia and throughout Europe, there is a welcoming of the dark, winter months with hygge (pronounced hue-gah). It quite literally means “a feeling of contentment and coziness.” The concept of hygge invites slow living into reality and embraces a quiet, comfortable home. Think candlelight, warm tea, cozy blankets, snuggling on the couch, simple board games, a fireplace, comfy pajamas, etc. The thought of that alone makes me smile and feel warm inside. Cue me putting on my fuzzy slippers!
If you live in the United States like me, societally, we don’t traditionally or collectively take time to slow down and embrace the cozy. But that doesn’t mean that we can’t! It also doesn’t mean that we need to make huge changes to feel an impact. A microdose of pleasure may be all that you need to boost your mood and reconnect to the present moment.

If you are feeling the effects of this seasonal shift, here are 5 suggestions to support your wellness during this time from your friendly neighborhood yoga teacher.** A little really does go a long way:
Move your body.
Maybe this is a 10 minute walk around the block, lifting weights, going for a run, dancing in your kitchen or practicing yoga. You don’t have to commit to a large chunk of time. Moving your body releases a neurotransmitter in the brain called dopamine, which is commonly referred to as the “happy hormone.” Moving quite literally makes your brain happy.
Practice Gratitude.
Keep a journal handy and as soon as you wake up in the morning, before coffee or picking up your phone, write down 5 things you are grateful for. Don’t overthink this. It can be something as simple as “I am grateful my pajamas are comfortable” or whatever it is! Bringing your attention to positive aspects of your life decreases stress hormones and can enhance your resilience when things go wrong. You can double down and finish your day by writing 5 more things you are grateful for at the end of your day as well – right before going to bed so those positive things are what are bouncing around in your brain as you close your eyes!
Meditate.
Hear me out – meditation is not about quieting the mind. I know a lot of us think that’s the goal, which is what makes it so intimidating. Meditation is about getting comfortable with your mind, being aware of your mind, and not attaching to what is going on in there.
It’s about noticing, not about silencing.
When we turn our attention inward, it can help us naturally slow down our breath, which creates a domino effect of slowing our heart rate and activating our parasympathetic nervous system – our body’s system of rest and digest. If you are new to meditation, please download an app like Insight Timer that has free guided meditations at various lengths for you to choose from. You do not need to do this alone and it will help your journey to have a guide at the start.
Follow the Sun.
If the sun is shining, spend a moment every day soaking it in! Let its warmth connect with you and hold you in good care. In yoga, we practice a series of poses called Surya Namaskar, or Sun Salutation. The intention of the practice is literally to greet the sun and hold gratitude for the source of light and life. If the sun is not shining, I have found great support in utilizing a Happy Light as a form of artificial sunlight. On really sad, grey days, I will sit in the light for about 15 minutes while I drink my coffee first thing in the morning or anytime throughout the day when it feels resonant to.

Make plans.
It can be incredibly valuable to put things on the calendar that you are excited about. Just having things to look forward to can boost your mood and increase optimism. I have hosted a brunch with some of my dearest friends at the end of January for the past few years as a way to break up the darker months and motivate our movement forward, knowing the connection will fill our collective cups.
Speaking of making plans, if you want to learn specific tools to support your mental wellness and have something to look forward to, I am hosting a cozy workshop at Yoga Shala in Aldie on Friday February 7 from 5:30p-7:30p called Embrace Midwinter.
This workshop is designed with how to cope the winter blues in mind and will offer yoga poses to support your mental wellness, pranayama practices (yogic art of breathing) to balance the mind and body and a guided meditation with the intention of offering you rest and restoration. No experience is necessary and I welcome all levels of practitioner to this hygge-inspired experience!
However you choose to bring awareness into this time of year, my hope is that it brings you contentment and you meet yourself with grace and compassion. You are enough and you are doing enough. Pause, breathe, and give yourself permission to find peace in the stillness.
How To Cope With The Winter Blues

Kirsten Shabanowitz | Owner of Kiss of Yoga, LLC
RYT-500 Yoga and Meditation Teacher
**Disclaimer: These suggestions are not intended to be a substitute for professional medical advice, diagnosis or treatment.