Intuitive Self-Care — Reflections from the Resiliency Center Practitioner Community

We all face the winter doldrums!  Below are some self-care practices that Resiliency Center community members engage in during winter months.

Perhaps all the dragons in our lives are princesses who are only waiting to see us act, just once with beauty and courage. Perhaps everything that frightens us is, in its deepest essence, something helpless that wants our Love. — Rainer Maria Rilke, Letters to a Young Poet.  This prose from Rilke reminds me about life, what is important — Love.  Another practice that helps me to ground, come back to myself is practicing Qigong.  A Master teacher with whom I practice and from whom I find inspiration is Lee Holden. — Karen Steinbrecher

I love to hike in the winter when the woods are so peaceful and quiet.  I also like to snuggle up by the fire and read a book. — Elizabeth Campbell

I like to visit an indoor greenhouse or butterfly garden to get a taste of tropical in the middle of winter. Seasonal physical activity such as ice skating or skiing helps lift my mood too! — Vanessa Mortillo

I drink a lot of tea and eat a lot of soup and my favorite thing to do is make a fire in my fireplace and sit by it and read! — Therese Daniels

I’m a big fan of bubble baths and reading under a blanket when the weather gets cold! — Andrea McGady

I like to bundle up and go for a walk when the sun is out and skies are blue. I find the crisp, cool air refreshing. I also love to watch the winter birds outside my kitchen window and how they celebrate warmer days by splashing around in the bird bath. On snowy days, I love being outside. I find the quiet blanket of snow incredibly peaceful. — Elizabeth Venart

I like to go on nature walks looking for mushrooms, splay out on the carpet in my sweats (which is all I wear outside of work) with my coffee in the morning and make art, embrace rest a bit more, and pray for Spring to come. I am admittedly more challenged with self-care in the winter and my mood is definitely affected by less sun and colder temperatures. — Lindsay Roznowski

54 to 57° is my perfect place. I love the crispness of winter air, it helps me to feel like I can breathe. The stars in the sky also seem brighter and clearer.  I love to look at the trees in the winter and see the nest that I had no idea were there when the trees were in full bloom. It's a reminder to me that they're so many mini miracles happening in the world around me even if I can't always see them. Something's always growing or in bloom somewhere. Best of all the permission that the cold and winter brings to tuck in or cuddle in is a welcomed permission for rest for me.  — Brittiney George

I enjoy puzzles, card games Uno flip, and playing board games like Catan! I also enjoy pray and meditation in the morning with a warm cup of coffee. I like to meditate on the steam leaving the surface, focus on what I'm thankful for, and set my intentions for the day. — Olivia Ruffin

Intentional Self-care for the Winter Doldrums

by Olivia Ruffin, MS, LPC

As the excitement and cheer of the holidays come to a close, friends and family go back to their homes, and it’s time to get back to reality, it can be difficult to find balance in our ordinary schedules. In addition, for those who experience loss, negative experiences, or struggle with Seasonal Affective Disorder (SAD) the winter months can present as a physical and emotional challenge. So as not to get stuck in the “New Year, New Me” wave, here are some tips that can help increase self-care through the winter months and support new experiences, self-compassion, and inner peace.

Live-in alignment with the seasons

“Slow down and enjoy life. It is not only the scenery you miss by going too fast — you also miss the sense of where you are going and why.” Eddie Cantor

Winter is a time for hibernation and to slow down and reflect. It can be difficult with our ever-growing “to-do” list and social pressures to resist the urge to take on new projects. It can be hard to shift our focus from a doing state to one of rest and reflection. The key is to give yourself permission to slow down. A few steps you can take is to practice saying “no”, especially to events and activities that you find draining. I like to support my clients in developing a sense of serenity by practicing mindfulness.

Mindfulness is paying attention to the present moment on purpose, which creates an opportunity to experience happiness and joy. The practice of mindfulness can include guided meditation, practicing gratitude, observing the activity around you on a nature walk, or singing your heart out in the shower. One of my favorite activities to do with clients is to create a gratitude jar; as they accumulate the collection, they are reminded that even on our toughest days, there is still goodness in our world. Developing your own brand of mindfulness is what makes the experience fulfilling and unique.

Maintain a healthy seasonal diet

“In Chinese Medicine, the season of winter is thought to be the most yin of seasons: dark, cold, and slow; a time of conserving energy, rest and stillness, with our qi moving deeper inward to help keep us warm.”-- Jayne Whitman

Chinese medicine teaches us to live in harmony with the seasons. The best method to keep our bodies in balance in winter is to have a mainly warm diet with foods available in the session. To find out what your body needs, stay up to date with your doctor's visits and maybe consider working with a nutritionist. If you struggle to be creative in the kitchen, working with a nutritionist can be a great support to increase confidence and knowledge about foods that bring you joy and keep you satisfied. Sometimes the best medicine starts with what's on the plate.

Revisit a hobby

Hobbies have great benefits for your mental health, whether it’s creative, athletic, academic, by yourself, or with others. Hobbies help us to slow down and unwind. Hobbies also help us to reduce stress, increase mood, and boost creativity. Revisit the joy of reading or try listening to an audiobook and allow yourself to be swept away by the story. Maybe you'd enjoy learning a new skill like crafting, cooking, or learning to play a musical instrument. These are all methods to not only practice mindfulness but bring back simple joys. Does a hobby come to mind? Don't be shy. Now could be the time to enjoy it again.

Stay connected

Just because the holidays are over doesn't mean the fun has to stop there! Staying connected to others is a great way to beat the loneliness of winter. If you are feeling healthy and confident, maybe get back to in-person activities like attending faith-based events, meeting a friend for coffee or dinner dates, or finding friends through new experiences on Eventbrite or Meetup. These are all methods to keep and find meaningful connections.

Intuitive movement

“Intuitive movement is the practice of connecting and listening to your body to figure out how it feels and what type of movement it needs that day.”-- Rachel Harley

I support my clients with the Dialectical Behavioral Therapy (DBT) skill of opposite action. We all have that nagging feeling, “I should get up and move,” but what you might not know is that “should statements” motivate us with guilt or shame.  While that can sometimes get us started, rarely is that movement or change enjoyable or sustainable. Learning to settle into your body and asking yourself what movement would be fulfilling for you right now could be the key to unlocking sustainability and creativity. From yoga to dancing to playing with your kids in the snow, noticing if it feels good to move your body differently is what counts!

Although the winter months can be cold and gloomy, that doesn't mean your self-care routine needs to suffer. By living in alignment with the season and slowing down, staying warm, and reflecting through mindful engagement, you can increase joy and connection even in the middle of winter. If this sounds like a new resolution you can get behind and you need support to get started, then I might be the therapist for you! Let's get connected!

Olivia Ruffin, MS, LPC is a Licensed Professional Counselor that works with teens and adults. She specializes in working with individuals with anxiety, depression, and life transitions to cultivate joy and develop helpful and relevant strategies to empower clients with concrete tools for lasting change. To connect with Olivia, please call 267-434-1030. Learn more here.