5 Self-Care Rituals to Combat the Winter Blues
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It's 4:30 p.m. and it's already getting dark again. The wind whistles around the houses and the cold slowly creeps under your coat. For many, winter is a time of melancholy – the so-called winter blues. But what if we didn't see winter as something we have to "survive," but rather as an invitation?
An invitation to slow down. An invitation to make yourself comfortable indoors while nature sleeps outside.
Here are my favorite self-care rituals that help warm body and soul during the cold season.
1. The ritual of the "light change"
We are often exposed to artificial, glaring office light or the blue light from our screens all day long. This keeps our bodies in a constant "wakeful mode." The ritual: As soon as you get home, consciously perform a "light reset." Turn off the overhead lights. Instead: Turn on small light sources.
Lighting a candle is more than just a simple action. It's a symbol. The small, flickering flame has a meditative effect on our brain. The warm light signals to our nervous system: "It's safe. You can relax." Tip: Use this minute consciously. Watch the match, the wick catch fire, and how the light changes the room. Take a deep breath. Your evening begins now.
2. Scent-scaping: Controlling emotions through scents
Our sense of smell is the only sense directly connected to the limbic system in the brain – where our emotions reside. That's why a scent can change our mood within seconds. In winter, we often crave warm notes.
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For a greater sense of security: Scents like cinnamon, sandalwood or tonka bean act like a warm blanket for the soul.
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To combat fatigue: When darkness is oppressive, fresh notes like bergamot or a light herbal note can provide new energy without being agitating.
3. External heat: The bath (or foot bath)
When you're feeling chilly inside, external warmth is often the only thing that helps. A full bath is the classic solution, but if you don't have a tub (or time), a 10-minute foot bath works wonders. Add a few drops of essential oil or bath salts. The warmth will radiate from your feet up through your entire body. Bonus: Take your candle into the bathroom with you. The flickering light, reflected in the water, greatly enhances the spa effect.
4. Analogue Hour: The book instead of the feed
Let's be honest: How often do we scroll through Instagram in the evening and feel emptier afterward than before? Self-care also means setting boundaries. Try introducing an "analog hour" in winter. An hour without screens. Brew yourself a cup of tea (herbal or chai are perfect for the season), pick up a real book, or write in a journal. The rustling of the pages and the aroma of the tea ground us far more than any pixel on a screen.
5. Deliberate inaction
In our performance-driven society, we've forgotten how to simply sit and gaze out the window. We think we always have to be productive – even in our free time (listening to podcasts, watching documentaries, tidying up). Winter teaches us the opposite: Nature isn't producing anything right now. It's resting. Allow yourself to simply sit on the sofa for five minutes. Without your phone. Without a book. Just you, the scent in the room, and your thoughts. This is perhaps the most difficult, but also the most effective ritual of all.
In conclusion, self-care is not a luxury that needs to be justified. It's the necessary maintenance of our own resources. Whether it's lighting a candle, making a hot cup of tea, or taking a walk in the cold air: what's important is that you do it consciously .
