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October 30, 2024

Layering Tips As We Get Ready for Winter

Learn, Grow, Heal, & Thrive with Melisha Franks:

Layering Tips as We Get Ready for Winter

Dear Friends,

As we cozy up with layers of sweaters, fuzzy socks, warm blankets, and hot tea in preparation for winter, I find myself reflecting on another type of layering—one that builds resilience, motivation, and discipline. As the days grow shorter and the nights longer, many of us may feel the impact on our mental and emotional well-being. This time of year can bring on heightened symptoms of depression, a sense of isolation, and sometimes even a loss of purpose or hope.

When we think of layering, it’s often physical—like stacking thin layers to create a comforting thickness. But layering can also be figurative, like creating an abstract “thickness or barrier”. I find this figurative definition so fitting for the winter months. Our inner layers, too, can create a barrier—a thickness—against the winter blues. Here are a few tips to help build these inner layers and fortify ourselves this season:

1. Establish a Morning Routine You Won’t Compromise: Set up a routine that you look forward to and wouldn’t miss for the world. Start small: make your bed as soon as you get up, and build up from there. Maybe add some light stretching, meditation, or a morning class where you can meet and interact with others, activating the social brain. Protect this routine, and let it be the layer that gives your day a positive structure and purpose.
2. Start Each Day with Gratitude: List five things you’re grateful for as you sip your morning tea or coffee. This simple practice creates a subtle, yet strong, layer of positivity. Try setting your alarm 15 minutes earlier just to savor this moment. Acknowledging gratitude regularly builds up resilience and serves as a reminder of the good, even on the most challenging days.
3. Declare: “Today is Going to Be the Best Day of My Life” Setting this intention first thing in the morning can shift the entire course of your day. By establishing a positive bias, you’ll find yourself noticing small wins and joys: maybe you catch every green light on the way to work or find an unexpected smile from someone you encounter. This focus on positive moments can become a mental layer of optimism that helps you see the silver linings.
4. Explore a New Hobby: Adding a hobby to your life opens a new layer of excitement and curiosity. Hobbies provide something to look forward to, activating your brain’s dopamine receptors as you anticipate engaging in something enjoyable. Fully immerse yourself in this new activity and experience the uplifting presence of serotonin as you do.
5. End Your Day with Positive Self-Affirmations: As you lay down for the night, build your final layer for the day. List positive self-affirmations and imagine yourself on a peaceful morning walk. Engage your senses as you picture yourself on this path. Examples of affirmations might include: “I am actively engaging in my emotional health,” “I am bravely embracing wellness,” or “I am consistently nurturing my mind and body.” This mental practice can calm your mind, reinforcing resilience and emotional well-being as you drift to sleep.

I’m curious to hear what types of inner layers you’ll be building this winter. Each of these practices is a chance to add strength and warmth to our lives—a layer of resilience that will see us through the season. Wishing you warmth and strength as we continue to learn, grow, heal, and thrive together.

Warmly,

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