As the days grow shorter and temperatures drops, many of us begin to feel the weight of winter. For me, this time of year has always been a struggle, specially since moving back to Maryland from sunny South Beach, FL. The short days, lack of sunlight, the oppressive cold, and the seemingly never-ending gray skies creep in and bring with them the familiar fog of seasonal depression.
Over the years, I’ve slowly learned how to manage these feelings and keep myself moving forward, not always successfully but always with intention.
My Journey Through Winter Blues
I was born and raised in Venezuela, a tropical paradise with vibrant colors, and sunshine year-round. Imagine the most beautiful beaches, lush green jungles and mountains, and never needing more than a light sweater. It was paradise. Then, as a child, my family moved to Canada, which felt like being transported straight to the North Pole. The mountains of snow, the immobilizing cold, and the long, dark winters were a shock to my system, and even as a child, it was a struggle to adapt.
Eventually, I settled in Maryland, where the winters were milder but still challenging. I was lucky enough to escape to sunny South Beach, FL, for a while, where I basked in the endless sunshine of year round "bikini weather". My body and soul alive, nourished by the sun and ocean breeze. But when I returned to Maryland, it was as though my body and mind had lost the ability to cope with winter, every year, without fail, I found myself feeling more and more lost. The winter blues would hit hard—low energy, difficulty staying motivated, and a general sense of dread and heaviness. On the worst days, it felt like I was either reliving the past or fearing the future, unable to remain in the present. Darkness and bitter cold seemed to settle into my bones, and seasonal depression became an all too familiar companion.
I knew I needed something more than just hoping for spring to come. Prior to every winter I plan a trip to a warm beautiful place like the Sivananda Ashram which does wonders, and I make sure to take a Vitamin D supplement and keep my thyroid levels at a healthy level, all these things help tremendously! However, it's really yoga, pranayama, and mindfulness that have over the years become my anchor and kept me from merely surviving winter from the underneath the covers.
I realize it can't just be about running away to the Bahamas or escaping my feelings but learning to move through it all right here where I am, right now.
I'm learning to remain present when the pain of the past calls or the future seems crushingly uncertain. These wellness practices have become my lifeline, helping me navigate the darker days with a little more grace and acceptance.
Finding Acceptance and Staying Present
Seasonal depression can make us feel stuck in an emotional loop, yearning for the warmth of summer or dreading the cold months ahead. For me, the key to breaking that cycle is learning to stay present and accepting what the season brings, rather than fighting or resisting it.
Yoga has taught me that the more I try to fight my feelings, the stronger they become.
When negative and dark thoughts creep in, I remind myself that they are just passing clouds in a clear blue sky. Through mindful movement and breath, I learn to stay grounded in the present moment, which is key to accepting where I am—without judgment.
Instead of seeing winter as something to get through, I begin to view it as a time for inner reflection, much like nature’s own cycle of rest. By practicing mindfulness, I learn to honor the slower pace, accepting that my body and mind might need extra care. On the hardest days, I reminded myself that everything is temporary—the cold, the darkness, even the sadness. Winter is an exercise in impermanence and it will pass, just as all things do.
Another thought that helps me stay present is finding gratitude in the small things. The softness of a warm blanket, the taste of a hot cup of tea, or the beauty of fresh snow on the trees—these little moments bring me back to the here and now, showing me that even in the quietest of winters, there is still beauty to be found. Yoga, breath-work, and mindfulness allow me to embrace the present moment, no matter what the weather outside (or inside my mind) look like.
It's important to remember that acceptance doesn’t mean we don’t struggle, but it does mean we give ourselves permission to stop fighting the struggle.
On those days when depression pull me down, I return to my mat, breath deeply, and remind myself to just be here, now. Even in the darkness of winter, we can find warmth and light by staying rooted in the present with self-love and compassion for ourselves.
Yoga Asana to Keep Moving
When we feel stuck, moving the body is one of the best things we can do for ourselves. On days when it's simply too cold to get outside, our yoga mat becomes our safe space. Flowing through postures help shake off the physical and emotional stagnation that winter can bring.
Grounding poses, like Warrior I and Tree Pose, help us reconnect with the earth, while heart-opening poses, like Cobra or Camel, invite warmth and energy into our bodies.
Movement keeps us going, even when we feel sluggish or low.
And on days when we just feel too tired for any sort of active movement, restorative poses like Child's Pose or Legs Up the Wall provide the comfort and rest we need. It’s okay to slow down—it’s still movement, and it’s still healing.
The Power of Pranayama (Breath-work)
On the toughest days, when I can hardly get out of bed, breath-work has saved me. Pranayama is a powerful tool to energize the mind and body or calm the nervous system when anxiety creeps in.
Kapalabhati (Skull Shining Breath) is my go-to for those low-energy mornings. This sharp, rhythmic breath creates heat and focus, almost like sunshine cutting through the winter gloom. On days when anxiety takes over, Sama Vritti Pranayama (Box Breathing) helps me find calm, creating a soothing, ocean-like sound in the back of my throat as I focus on the rhythmic rising, pausing and releasing of the breath, reminding me to stay grounded and steady.
Breathing consciously reminds us that no matter how overwhelming emotions are, we can always come back to the simplicity of breath—a small but powerful act of mindfulness.
Finding Beauty in Winter
As my yoga practice deepens, I begin to notice the beauty in winter itself. Instead of dreading the season, I can start to embrace it. The crispness in the air, the way the snow sparkles in the morning sun, the quiet stillness that only winter brings—these things become moments of mindfulness.
We can find joy in simple pleasures, and finding gratitude for all our blessings; like bundling up in my favorite cozy winter hat, scarf, and sweater before stepping outside or snuggling up with loved ones to watch a movie or read a book by the fire. The cold perhaps starts to no longer feels like my worst enemy but a part of the season’s magic.
Yoga helps me find balance, not just in movement but in how I view the world. Learning to appreciate the small, fleeting moments—the way the air feels in my nostrils on a crisp afternoon walk, the joy of sipping a hot cup of tea while holding the warm cup in my hands, or even the comfort of a thick, knitted sweater embracing my skin. These small moments of beauty are always there; we just need to slow down and notice them.
Practical Tips for Coping with Winter Blues
If, like me, you’re feeling the weight of winter, here are some tools that help me and may support you, too:
Create a Daily Yoga Practice: Even if it’s just 10 or 15 minutes a day, moving your body helps combat feelings of stagnation. Focus on poses that ground you and open your heart.
Incorporate Energizing Pranayama: Try Kapalabhati to lift your energy or Ujjayi to calm your mind when stress feels overwhelming, or Nadi Shodana to find balance.
Practice Acceptance: When depression tries to pull you into the past or future, use yoga and mindfulness to bring you back to the present. Focus on where you are now, without judgment.
Find Beauty in the Season: Whether it’s the crispness of the air, the soft glow of winter mornings, or the joy of wrapping up in your favorite scarf, find moments of beauty to appreciate.
Set Up a Cozy Space: Create a warm, inviting area for your practice—light candles, lay down a soft blanket, and surround yourself with things that bring comfort and joy.
Winter doesn’t have to be something we just get through—it can be a time to slow down, reflect, and find beauty in the stillness.
Through yoga, pranayama, and mindfulness, we can learn to not only cope with seasonal depression but to embrace the unique gifts that winter has to offer. If you’re finding it tough this season, know that you are not alone. These practices may be the support you need to stay grounded, warm, and present, one breath at a time.
Comments