*Disclaimer: this article includes content related to mental health, depression, anxiety, and suicidal thoughts. I am not a doctor, therapist, or a specialist. I only share from my own experience.
I moved to the States back in early 2023 and, even though I had depressive episodes back in Nicaragua, they have never been as dark as the ones I went through during winter 2023 and 2024. There have been so many things to consider that were life-altering: moving to a whole different country far away from my dad and my friends, the passing of my mom the year prior, starting a new job, and much more.
Some months, even though I knew that most of these changes were good, I could only see what I was lacking, what I was missing, and eventually the dark days started to become longer and more painful.
Last year, my therapist suggested me to do a list of things I wanted to do that would keep me alive (literally and figuratively) and that I would genuinely enjoy. We also gradually started to work on small habits that could make a positive impact in my day-to-day and in the long-term. To be honest, I was already in the trenches when I made the list and I had so little hope of achieving it, but last year (2025), as I started to notice the anxiety I felt in August and September knowing that winter was coming, I decided to make a different decision: I wanted to prepare for winter this time and not just try to figure it out when it arrived. I wanted to take my list seriously and to persevere in my micro habits even if I failed over and over again.
This time, even though the days are still short during winter, I am slowly doing things that have helped me enjoy my time a little more. I even found myself realizing that this has been my first autumn and winter without depression! How great is that!!
If you also struggle with seasonal depression or if you feel like you might need a boost this winter to live more intentionally, or if you simply want some ideas to enjoy life a little more, then this is for you. 💙❄️ I know I cannot fix what you are going through, but my desire is to make your load lighter, to walk with you, and to bring some light and hope into your day.
So, without further ado, here is the list:
Therapy
I cannot stress enough about how helpful a good therapist is. Someone who guides you and provides you tools to understand the root cause is key to be able to start and continue your healing process. I know that going inwards and going back to our childhood can be daunting, but it is always worth it when we work on it with someone reliable.
Support System
My family and close friends are my support system. I always think that my brothers have been healing wounds that they did not open in me. Their love, protection, and affection continue to heal parts of my story. This is why I would love to encourage you to reach out to a good friend or a family member you trust and share with them what you are going through. I know that it’s scary -we fear judgment, rejection, pity, or being belittled, but trust me, someone who loves you will not do this.
Your support system will be your go-to people when you feel the sadness and dark thoughts creeping in. Talk to them, spend time with them, call them. Let them know how you need them to help you, so they can be there for you. And when you feel like a burden, please remember that you are not and that you are loved so deeply by them. Helping someone we love is an honor, don’t you think? You deserve that same love, please don’t doubt this.
Spend Time with Your Loved Ones
Some of them could already be part of your support system, some not. Make time to be with them intentionally. It might be easy to dissociate sometimes, but try to bring yourself back to the present moment over and over again. Here are a few ideas of activities to do with your friends and family:
- Game night at home with board games, card games, or charades
- Coffee + reading at the library
- Movie night at home with your favorite snacks
- DIY craft night, just like painting, journaling, scrapbooking, vision board, etc.
- Sunset watching
- Free local events (markets, outdoor concerts, etc.)
- Volunteering
- At-home spa night (face masks + soft music + snacks)
Hobbies
Go back to the hobbies you used to enjoy and discover new ones.
- Complete a puzzle
- Cook (look for easy, healthy, yummy recipes – deserts get an extra point!)
- Paint
- Pick up your camera and take photos
- Dance
Do the thing you used to enjoy, the one you have been wanting to try, the one you feel called to!
Chores – Keep Your Mind Busy Without Running Away from Reality
One of the things I have discovered is that doing chores helps me soooo much to get out of my head. There is always something to do at home: organize your desk, clean your bathroom, organize your closet, clean the fridge, do laundry, etc. Pick just one a day and enjoy it. Put on some music in the background or a podcast and pay attention to what you are doing: what are your hands touching? who will this impact (your family, you)? enjoy the results (pay attention to how good the area looks after you completed the chore).
Fresh Air
Go for a walk or just get out of your place for a bit. Breath some fresh air, look at your surroundings, give thanks for this moment. Be present.
Workout
Man, oh man. This has been one of the toughest ones for me, but working out has significantly impacted my mental health for the better. I have never regretted working out after I finish my routine (I have regretted agreeing to go to the gym, but never finishing the workout haha). Trust me, your body and your mind will thank you for this. Find something you enjoy: walking, lifting small weights, dancing, doing pilates, barre, zumba, etc. If you do not feel prepared to go to a gym, try out some videos on YouTube for free. However, I would encourage you to go out of the house for a bit, even if it seems scary.
Drink Enough Water and Take Your Vitamins
I started to take vitamin D during winter and I aim to drink water throughout the day.
Get Ready for the Day
I do feel a difference when I wash my hair, put on some cute clothes, put on some makeup, organize my space, put on some good music in the background and do one task at a time. What are those things that make you feel at ease? What clothes make you feel empowered? Wear them! Do you like makeup? Wear it! Today is a special occasion. You deserve to be taken care of, always.
Remain Close to God
Us humans are mind, body, and soul (all in one!). Going to therapy is so important, working out is key, and praying is vital. I know that dark days can feel heavier in our hearts and we can easily wonder why we feel so far away from God, but the truth is that He is always present, always waiting, always loving. I would like to encourage you to talk to God, write Him a letter, or go to confession. Go back to mass, look for a spiritual director, read the Bible. Do whatever it takes to remain close to God. I could write a different post about my journey in my faith during these past two years: the agony, the void, the darkness, the blame, the fear, the hopelessness etc. But the truth remains the same: God does not change, He is always loving, always faithful, always patient, and He wants the best for you. He made us for Himself, that is why our hearts are always aching for more.
You are so loved. You are seen, chosen, and cherished. ALWAYS. I know that winter can be tough, but you don’t need to be tough this time… you just need to let yourself be authentic, let yourself feel whatever comes your way, but always, always let yourself try one more time. You are worth seeing what happens in the next chapter of your life.
I love you dearly. Please know that I am praying for you.
With so much love,
Mari
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