January is a season of new beginnings.

It’s also the dead of winter… and in the northern hemisphere, the long nights and cold days wear on both body and soul. According to a Boston University study, over 10 million Americans suffer from Seasonal Affective Disorder (SAD). They exhibit symptoms from mild sluggishness to severe depression, fluctuations in weight, and vulnerability to addictions.

In the spiritual realm, this translates into acedia—from the Greek “lack of care”—which can be understood as deep spiritual dejection. 

As grace builds on nature, the fight against sloth and dejection begins with the body and psyche. 

Here are 9 insights from science and psychology that can jumpstart a more peaceful, happier soul this winter.

1. Get morning sunlight

With limited hours of sun, it can be hard to make this happen, but the effort is worth it. Exposure to sunlight in the morning helps promote healthier sleep at night and alertness during the day. 

Sunlight is one of the best boosters of serotonin, a hormone that helps us feel calm, focused, and happier. 

Health guru Andrew Huberman recommends getting 10–30 minutes of sunlight within a half hour of waking. While this might not be feasible for most of us (hello, fellow nursing moms!), the general principle of getting outside into the sunlight before lunch is an important goal!

2. Practice deep breathing

For anyone who’s gone to a childbirth class (dads, I’m looking at you!), here’s where you can put those breathing techniques to more everyday use. 

When you’re feeling anxious and the sun is setting early, try some deep, diaphragmatic breathing. The “physiological sigh” is on trend, and with a little practice can help reduce stress and anxiety.

For a quick tutorial, check out this video (BONUS! His Australian accent is adorbs).

3. Consistent sleep schedule

I hear you, young moms. This is a tough one to hear. 

Like you, I sometimes want to cry (or throw my diaper bag at their heads) when people ask, ‘Are you getting enough sleep?’ 

But it’s worth remembering: Our mental and emotional health is deeply connected to sleep.   

Our overall health and mental performance—not to mention our ability to pray—can often boil down to sleep. Parents and children need a consistent sleep schedule, going to bed and waking up at the same time every day, including weekends.

4. Use cold exposure for energy & resilience

Yes, I’m advocating cold showers. It doesn’t have to be for your whole shower routine. It doesn’t have to be every day. 

Deliberate cold exposure for a few minutes can increase alertness, improve mood, and even enhance recovery from exercise.

5. Don’t cut caffeine. Leverage it.

Instead of stumbling down and hitting the coffee pot as soon as you wake up, try waiting 90 minutes before guzzling. Wait until you feel like you’re naturally “waking up” a little.

This delay helps prevent that afternoon energy crash by allowing adenosine, the sleep-inducing compound, to clear out of your system naturally instead of forcing it out with caffeine. 

Avoid caffeine in the afternoons or evenings as well to promote healthier sleep.

6. Motion is lotion

Exercise is a powerful tool for brain and body health. You don’t have to be a marathoner or pickleball champ! I recommend a mix of cardiovascular, strength training, and flexibility exercises. 

If you’ve never worked out before—or are just getting back into it after some time off, using a plan is proven to help! My favorite at-home workout programs come from the HasFit app, but there are others designed for busy parents and professionals.

7. Eat for your mind

There is a close relationship between food and cognitive function. Fasting and feasting should be part of our eating cycles, but what we consume during those times is also important.  

You know the basics: Cut out high-sugar or high-refined-carb meals, especially early in the day. Instead, opt for whole foods with proteins, fats, and fiber. Fruits, vegetables, legumes, and whole grains should be core constituents of our diets. 

Great resources:

• Feasting at home
• Whole Foods Menu Plan

8. Use visual focus to reset the mind

This is a very simple life hack. 

When feeling stressed or overwhelmed, try shifting your visual focus to a wide panoramic view—such as looking at the horizon. Pick up your head, get off the phone, and find the sky.

This engages the parasympathetic nervous system, a network of nerves that help us relax and reduce nervousness. There’s a reason humans are drawn to the beach—the wide open waves literally help rewire our minds to focus better and conserve energy.

9. Giving thanks

Psychologists have recently discovered what the Judeo-Christian tradition has always taught: Gratitude is the right attitude.

In secular-speak, gratitude can positively impact our mental health, relationships, and even our physical feelings of well-being. Try keeping a gratitude journal and making “thanks” a part of your daily prayer and meditation. 

Gratitude to God, our families, and our friends grounds us in reality: 

• We are not in total control of everything that happens to us… and that’s okay. 
• Every good and perfect gift is given to us in love.
• Even in tough times, there is always good in the world.