Welcome to January. The month when all the pretty lights come down, you can’t go outside without freezing your face off, and you’re too broke from the holidays to do anything exciting. Hibernation season. Also known as (if you live in a cold climate) seasonal depression era. The time of year that the sun sets at 4 pm and you have no motivation to do anything but crawl into bed.

For me, seasonal depression is coming in hot and heavy this year. After a rocky and chaotic Christmas season, I’ve wanted to do nothing but separate myself from the noise and just find quiet. However, with separation, comes anxiety and depression, my longest lasting and most loyal companions!

Luckily, this isn’t my first rodeo living in New England so I’m used to the short winter days and loneliness that come with this time of year. It doesn’t help that in January, theres SOOOO many expectations placed on us to fix our lives, reverse years of “damage”, and rise up from the ashes like we’re newly born. (that’s a lot of pressure…)

Tips to fight seasonal depression – Like, now.

Combatting seasonal depression looks different for everyone. Some people have outdoor sports to turn to (which I recommend if you have the money). Some of us fill the winter days with restaurants, drinking at bars, or cozy getaways. Unfortunately, your girl is on a strict budget, so distracting myself with expenses is not an option.

So here’s a few ways to combat seasonal depression without a penny to spare!

Please, put the phone away.

This is step #1. Today I caught myself watching a video of some random woman, who was just cheerfully crushing her to do list. I thought to myself, “I wonder, if I was happy, could I be as productive as her? I could start a Youtube channel. I could do what she’s doing.”

How do I know if this woman couldn’t get out of bed the day before from crippling depression? How do I know her life is as perfect as she makes it seem? What if this was the only day in the week she got anything accomplished?

Take a shower.

I don’t know the science behind it, but there’s something about taking a shower that’s so rejuvenating. When I can’t get out of bed, the first thing I usually do is take a shower. It must be the act of caring for yourself, even in such a mundane way, that really sets the mind right. As a matter of fact, while you’re in the shower…

Say one positive thing about yourself.

Depression and anxiety stem from negative thoughts. I notice that my seasonal depression is infinitely worse when I start to spiral into negative thinking. The weather makes it especially hard to get out of bed, which just perpetuates the negative thought cycle. Today, for example, I beat myself up about not going to the gym and just “walking” instead. My positive shower thought was “you got outside and moved your body, you made a health breakfast and lunch, and you rested.” All good things.

Walk. Outside.

Yup, I know. Exercise. But here’s the thing… I think most of us believe exercise has to be this rigorous activity that needs to be done. We need to sweat. We need to work toward our goal.

No. Don’t even look at exercise like a “task” that needs to be done, look at it as a distraction from your thoughts. Fresh, cold air alone will wake you up and make you breathe differently. It’ll make you think of your bodily sensations and how you’re feeling in the moment, instead of what you were dwelling over in bed.

Have a glass of wine. Or any drink in a fancy glass.

Put water in a stem glass. Have a warm cup of tea in your favorite mug. Have a cup of hot chocolate. Or a nice cup of freshly brewed coffee. Sit with your drink and savor it. No phones, no distractions. Just you and the drink.

Remind yourself of all the ways you’re succeeding.

This is especially hard when feeling depressed or anxious. It can feel like you’re never measuring up to the fake societal standards that you pressure yourself with. While you’re drinking your favorite drink, remind yourself of all the ways you are winning in life.

I’m sitting here with my glass of wine, in my own, warm home. I pay my bills on time. I have money to feed my dog and provide him a safe home. I have a car that takes me all the places I need to go. I eat healthy and I take care of myself the best I can. I’m not perfect, but I try. Some days are easier than others and that’s okay.

Notice I’m not telling you to change your whole diet, start a fitness regimen, journal, or read a self help book. Yes, all of those things are all great for combatting depression in the long term, but lofty goals is exactly what initiates the downward spiral. Unmet expectations and pressure. The shame of not being good enough or doing enough.

Sometimes, a small, momentary change in a positive direction is what you need most.

Or don’t do any of this.

Because fuck another online list.