Winter Blues is a real thing. In the mental health field, we always gear up for this season, knowing many people have a tougher time during the colder months and holiday season. We call it Seasonal Affective Disorder (SAD).  You don’t have be clinically depressed or feeling down for an extended period of time; sometimes it’s just a down day. A couple weeks ago, I wrote about financial self-care, so it’s only right I offer a few cost-free activities to perk you up when needed. You do not need to have a bunch of money to self-care effectively. You are your best resource. You just have to dig deep.

Take a long, hot Shower:

Hot showers are so underrated, but what many people do not know is they are scientifically effective for feeling better. The warm water actually reduces pain signals from our nerves, helps to ease anxiety, and acts as a natural decongestant (which is useful after a good cry). Put on some music; perhaps oldies. Getting a piece of mind in silence is also very refreshing. If you have even more time, fill up the tub and relax in a hot bath with a cool glass of water. It’s so therapeutic.

Take a Power Nap:

A 10-20 minute power nap is a good reset button. It is just the thing you need to perk up and vibrate higher. Anxiety and depression can negatively impact your sleep, and poor sleep quality can cause irritability and stress. Research shows a power nap effectively revitalizes energy and alertness. Set your alarm so you don’t oversleep. Remember — it’s a “power nap.”


The traditional idea of meditation is not for everyone, however, there are plenty forms of meditation to go around. You don’t have to totally clear your mind and you can monitor all of your ideas. You can hit the gym, focus on your breathing, or speak affirmations. If you haven’t before, try this favorite mid-day coping skill:

Two-step Meditation

  • Go outside
  • Listen in silence, until you can count 7 different noises

Do a Random Good Deed:

There is so much value in giving. You can call and check on someone, lend a friend a favor, or help a co-worker with a task. Blessing someone else can remind you of your worth and that is a great way to perk up!

Write a List of Good things:

I always remind my clients there is value even when going through the low moments; as long as we don’t stay there. One really good way to perk up when you’ve been in the funk long enough is to journal happy thoughts. Reminding yourself of the good things and rooting your thoughts in gratitude can really renew your spirit. Yes, yo’ spirit!

Go to @Spreeisms to win a free self-care product!

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