Despite the sun shining outside my window, February still felt damp, dark, and heavy. Short days, cold weather, and lingering snow showers reminded me that winter was still upon us, and so was my depression.
Unfortunately, for those of us who face depression year-round, it’s more than a seasonal case of the winter blues. It’s deep and never-ending. A burden that won’t lift, no matter how many bricks we throw off. Overwhelming and paralyzing. If this is you, it’s easy to feel alone. It’s even okay to feel low sometimes. But I promise you: You’re not alone in your suffering.
As the days drag into nights, February can seem never-ending. The good news? It’s only 28 days long. And by the beginning of March, brighter days will literally be upon us. Here are three practical ways to lift your mood and care for your mental health this February as you’re waiting for that light to arrive.
1. Get Outside
When we’re depressed, let’s be honest: the last thing we really want to do is get dressed, go outside in the cold, and let other people see us. Sounds awful, right? The reality is, even getting outside for 5-10 minutes can boost our mood, reduce stress, and calm anxiety. It’s not a quick fix or a magic solution, but it can help.
According to research, exposure to sunlight increases serotonin levels, which can improve your depressed feelings. Being in nature reduces the stress hormones we produce while boosting our energy. So, going outside, even in the snow and ice, is a win-win.
If you’re willing to try it, I recommend three practical ways to do this:
1. Bundle up in your warmest clothes and take a brisk walk. This could be alone, with a friend or spouse, or even your dog. Walk around your neighborhood or local park and look at nature.
2. Open your blinds and sit near a sunny window or door. Even if you still don’t want to physically go outside, allow your body and soul to experience the warmth of the sun. When I’m feeling especially down, sometimes I’ll even lie on my floor with my dog and pull the curtains away from the big windows in our kitchen.
3. Try mindful observation. You’ve probably heard of meditation, and while it isn’t for everyone, God can move through nature. Notice the bare trees, the birds, or winter textures. Feel the wind on your cheeks and the bite in your toes.
Getting outside, even for just a minute or two, can help us reset our mood. But don’t just believe me, take it from my best friend, Felicia.
When Felicia was 16, she first noticed the “ick” of depression. But it was actually on a snowy winter walk outside that she realized hope was possible. As she made snow angels in the earth below, she looked at the sun in the sky. Getting outside helped her realize if God cared for nature in this moment, He surely cared for her, too. And friends, He cares for you here and now!
2. Pray and Journal
Although it’s a simple discipline, one of the best ways I combat depression is through prayer and journaling. My emotions may not instantly change, but something is freeing about getting the thoughts out of my mind and into the hands of my Creator.
Prayer and spiritual reflection can create a sense of hope and grounding. They remind us who God is, despite our present, past, or future circumstances. Journaling helps process emotions, recognize patterns, and track progress. You can do either of these practices alone, with a friend, or even with a therapist. What matters is that you’re open and honest with God.
Here are some simple ways to easily integrate prayer and journaling into your schedule, even if you’re already feeling down and weary:
1. Start a morning or evening gratitude or prayer journal. Jot down 3 things you’re thankful for and then spend a minute or two in prayer or meditation.
2. Use journaling prompts to focus on hope, self-compassion, and resilience. For example, “What’s one small joy I noticed today?” “Where did I see God?” “How am I really feeling?” “What truth from God’s Word reminds me that I’m not alone?” “Who does God say I really am?” Combine these prompts with prayer and writing by talking to God, writing a letter to Him, or inviting Him into your feelings and prayers.
3. Instead of seeing prayer as a “have to,” think of it like a conversation with your best friend. Commit to starting and ending your day with the Lord using authentic discussions. You don’t have to put on your best face or pretend to feel something you don’t. Be real. That’s how He desires us to come.
Even if all you can muster are a few short prayers or daily practices, they can cultivate a sense of peace and reduce rumination. It won’t happen instantly, but it can help over time.
3. Create a “Cozy Happiness Kit.”
I know this sounds silly, and you might roll your eyes, but caring for yourself well is essential. Making a personalized comfort kit can provide instant relief during challenging moments because it’s there for you when you need it most. And this is why it’s so essential to create it before you’re in those deep and dark depressing holes.
Creating a happiness kit matters because tangible items or activities make a safety net when your mood dips. It engages your senses and can ground you in the present. It also works wonders for soothing anxiety.
To create your kit:
-Pick items that make you feel nurtured:
*This could include your favorite teas (mine is Throat Coat), snacks (granola), or chocolate.
*A warm and soft blanket, cozy socks, or comforting candle. I don’t use candles, but I love fake tea lights.
*A journal and an inspiring fiction book. Though I write non-fiction, fiction can help me escape to another world when I’m struggling.
Then, add in some mini activities. These could be written down on slips of paper or sticky notes so that when you’re in a crisis, you don’t have to think; you just grab a note and participate:
* A 5-minute guided meditation or prayer card.
* Your favorite Bible Verse.
*A list of 3-5 positive affirmations written using Scripture.
Keep this kit in a place that’s easy to find and accessible to you. When you’re feeling down, get it out and enjoy your kit regularly. Using it often reinforces self-care and reminds you that you deserve comfort and joy, even and especially on hard days.
When Hard Days Continue
While your hard days might continue, this February, I want you to know that you’re seen and loved. By trying these tips that combine nature, reflection, and creative self-care, I pray you can reduce the blues one step at a time.
Small, consistent steps, like a 10-minute walk, a short journal prompt, or using your cozy-care kit, can make a real difference. Your depression will feel heavy, but it won’t get the final word. You don’t have to face it alone, and these tiny actions matter.
Pick one tip today and see how it changes you and your mood.
Photo credit: iStock/Getty Images Plus/yokeetod
