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  • Writer's pictureLisa Burchartz

Feeling the Winter Blues?



Feeling the Winter Blues? You're not alone.


As mid-life women on a journey of reclaiming our lives and precious energy, the seasonal shifts can significantly impact our mental well-being. Seasonal depression is a shared challenge during the winter months, where the cold, dark days contribute to a sense of gloom. We must offer ourselves self-compassion as we navigate this season of introspection and transformation.


In my role as an executive coach and somatic practitioner, I've personally experienced the transformative power of the mind-body connection in my ongoing journey of self-care and healing from the lingering effects of burnout and autoimmune disease. In pursuit of holistic well-being, I've immersed myself in the practice of medical Qi-gong under the guidance of Sifu David Beaudry of Noble Movement.


Recently, David shared evidence-based insights to combat the winter blues, and I wanted to pass along this wisdom to you. David's Winter Wisdom:

  • Daily Sweat: Ensure you sweat for 20 minutes daily; it doesn't have to be vigorous—consider a brisk walk or any activity that induces a sweat.

  • Cold Showers: Scientifically proven to support depression, try 2-3 minute cold showers. In winter, start with 1 minute of warm water, followed by 2-3 minutes of cold, and 3 minutes of hot.

  • Warming Spices: Incorporate cinnamon, cardamom, ginger, and turmeric into your foods and drinks for added warmth.


Tips to Nourish and Thrive:

  • Prioritize Sleep: Go to bed an hour earlier than usual.

  • Evening Wind-Down: Create a calming wind-down routine with low lights and chamomile tea.

  • Digital Detox: Avoid screens two hours before bed. I know it’s hard to do but consider it an invitation to read, listen to music, or talk with a loved one.

  • Deep Breathing: Practice 5 minutes of deep breathing as a stillness practice before bedtime.

  • Reflect and Journal: Weekly reflection on your breakthroughs and breakdowns. What are your wins and lessons? What do you want to cultivate and create this year?

  • Permission to Rest: Give yourself the gift of sleeping in when you can.


Embracing Winter's Energy:

Winter feels cold, dark, and a bit heavy. The sun sets early, leaving less time for play. There's a natural contraction in body and breath. Trees stand bare, returning their life force energy to the roots for rejuvenation. As we  embrace winter, it's a time to acknowledge fears and wisdom, honouring our willpower.


Create Inner Fire:

Instead of fighting through winter, there is an invitation to rest (more). Embrace inner creativity through writing, reflection, and listening. Your inner wisdom speaks through the silence. Life's gifts and messages unfold when we slow down.


As we navigate winter, let's collectively slow down, reflect on our values and deepest yearnings - and then take brave steps forward.. 


If you’d like one-on-one support in transforming your stress response, reclaiming your energy and directing it toward your highest intentions and goals, I have two available slots for integrative coaching in my private practice.


Learn more about Lisa's approach and book a free discovery call with Lisa HERE:


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