Surviving the Rest of Winter Depression
Winter can feel relentless, and for many of us—especially people of color—this time of year brings a unique set of challenges. The cold months often amplify feelings of isolation, stress, and exhaustion, while cultural pressures and systemic inequities can make it harder to prioritize our mental health. With just a month left before daylight saving time and warmer weather arrive, here’s a guide tailored to help survive and thrive during this final stretch of winter.
1. Acknowledge and Validate Your Feelings**
As people of color, we’re often taught to "push through" or minimize our struggles, but it’s important to recognize that seasonal depression (SAD) is real and valid. It’s okay to feel tired, low, or unmotivated. By acknowledging your feelings without judgment, you can start taking steps to care for yourself.
Affirmation: Remind yourself that your well-being is just as important as anyone else’s. Repeat phrases like, “My feelings are valid, and I deserve care.”
2. Tap Into Your Community
Our cultures often value connection and togetherness, which can be a powerful tool against winter isolation. Reaching out to others can combat feelings of loneliness and reinforce a sense of belonging.
Virtual Gatherings: Host a virtual game night, book club, or cultural cooking session with friends and family. Platforms like Zoom or FaceTime make it easy to stay connected.
Local Events: Check out community centers, cultural organizations, or Black and Brown-owned businesses hosting winter events or workshops. Supporting these spaces helps nurture both your spirit and your community.
3. Embrace Cultural Comforts**
Lean into the traditions, foods, and practices that remind you of home and warmth. These rituals can provide a sense of grounding and joy during colder months.
Soul Foods: Cook dishes that nourish both your body and spirit, whether it’s gumbo, arroz con pollo, fufu, or pho. Food is medicine.
Music and Art: Create a playlist of songs that uplift and energize you. Dive into books, movies, or art that reflect your cultural identity and make you feel seen.
4. Seek Sunlight and Warmth
Winter can mean fewer hours of sunlight, which affects mood and energy levels. While we can’t control the weather, we can incorporate warmth and light into our daily lives.
Light Therapy: A light therapy box designed for SAD can simulate sunlight and boost your mood.
Dress for Warmth: Treat yourself to cozy layers and bright colors that make you feel good. Sometimes a pop of color can brighten your day.
Create a Cozy Space: Add warm lighting, candles, or textiles like blankets and rugs to create a comforting atmosphere at home.
5. Honor Your Body
Our bodies often carry the weight of generational trauma, microaggressions, and systemic inequities. Winter is a good time to prioritize physical and mental self-care.
Movement:Gentle movement like yoga, stretching, or a short walk can release stress and improve your mood. Look for instructors or fitness programs that celebrate bodies of color.
Rest:Rest is revolutionary. Resist the hustle culture and allow yourself time to nap, sleep, or simply do nothing without guilt.
6. Prioritize Mental Health
Accessing mental health resources can be difficult for communities of color, but it’s essential to seek support when needed.
Culturally Competent Therapy: Look for therapists who specialize in working with people of color. Resources like Therapy for Black Girls, Latinx Therapy, or the National Queer and Trans Therapists of Color Network can help.
Mental Health Apps: Explore apps like Shine, which was created by women of color and offers meditations and resources rooted in inclusivity.
7. Stay Inspired and Look Forward
Winter may feel endless, but spring is around the corner. Keep yourself motivated by planning activities you’re excited about.
Vision Boards: Create a visual representation of your goals and dreams for the year. This can serve as a daily reminder of what you’re working toward.
Plan Ahead: Start planning spring outings, gardening projects, or trips to give yourself something to look forward to.
8. Practice Radical Joy
Joy is an act of resistance. Carve out moments to celebrate yourself and your culture.
Dance It Out: Put on your favorite music and dance around your space. Movement and rhythm have healing properties.
Celebrate Wins: Whether it’s finishing a project, calling a friend, or simply making it through another day, acknowledge and celebrate your efforts.
Final Thoughts
Surviving the rest of winter isn’t about perfection—it’s about resilience. Remember that you come from ancestors who endured and thrived, and you carry that strength within you. With a little intentionality, community, and self-love, you can make it through these final cold weeks and step into spring renewed.
Stay warm, stay connected, and stay hopeful. You’ve got this.