Beat the Holiday Blues with happiness recipe: Your Guide to a Brighter Winter Season

A happiness recipe you need for yourself or your loved ones who is feeling blue this winter

As the vibrant colours of autumn fade and the days grow shorter, many of us in BC feel a shift not just in the weather, but in our mood. The holiday season, often portrayed as a time of joy and connection, can instead amplify feelings of sadness, loneliness, and stress. If you find yourself dreading the winter months, feeling the weight of "anniversary blues," or struggling with low motivation, please know that you are not alone, and what you're experiencing is valid.

At Nuway Counselling, we understand that this time of year can be particularly challenging. That’s why we’ve developed our specialized Holiday Blues Program, a supportive and skills-based group designed to help you not just cope, but thrive, throughout the winter.

Why Do We Feel This Way?

The "holiday blues" or winter-related sadness can stem from several sources:

• Shorter Days & Less Sunlight: The lack of natural light can disrupt our circadian rhythms and lower serotonin levels, impacting mood.

• Unrealistic Expectations: Social and media pressure to feel constant happiness can create a stark contrast with our actual experience.

• Anniversary Blues & Grief: The holidays can serve as a painful reminder of lost loved ones, past relationships, or difficult memories.

• Financial and Social Stress: The pressure to buy gifts and attend events can be overwhelming.

What is the recipe for happiness: Practical CBT & Mindfulness Tips to Try Today

Cognitive Behavioural Therapy (CBT) is a powerful approach that helps us understand the connection between our thoughts, feelings, and behaviours. By making shifts in one area, we can create positive change in others. Here are a few practical skills you can start using now:

1. Check Your Thoughts with a "Thought Record" When a sad or stressful thought arises (e.g., "The holidays will be terrible without them"), gently challenge it.

• Ask yourself: Is this thought 100% true? What is a more balanced or compassionate perspective? (e.g., "This year will be different and challenging, but I can plan one small activity that brings me peace.")

• This CBT technique helps break the cycle of negative thinking that fuels low mood.

2. Practice Mindful Acceptance Instead of fighting difficult feelings, try acknowledging them with curiosity rather than judgment.

• The 5-4-3-2-1 Grounding Technique: When overwhelmed, pause and name:

  • 5 things you can see.

  • 4 things you can feel (your feet on the floor, the fabric of your shirt).

  • 3 things you can hear.

  • 2 things you can smell.

  • 1 thing you can taste.

• This mindfulness practice pulls you out of anxious thoughts and into the present moment.

3. Schedule "Value-Based" Activities Low motivation often leads us to withdraw, which then deepens sadness. CBT encourages us to act our way into a new feeling.

• Start small: Choose one activity aligned with your values, even if you don't feel like it. This could be a 10-minute walk in a local park, calling a friend, or listening to a favourite album. The action itself can begin to lift your mood.

4. Set Compassionate Boundaries It’s okay to say "no." To manage social stress, decide in advance what you have the energy for. Give yourself permission to prioritize your mental well-being. This is a form of self-care, not selfishness.

How to Support a Loved One with the Winter Blues

Watching someone you care about struggle with seasonal sadness can leave you feeling helpless. You can give them the happiness recipe too! Your support is the powerful source of comfort and stability. What is the happiness recipe for you loved one? Here are practical, step-by-step ways to help, grounded in therapeutic principles.

Step 1: Validate Their Feelings Before trying to "fix" the problem, start with empathy. Avoid statements like “Just think positive” or “It’s not so bad.” Instead, listen actively and validate their experience.

• What to say: “It sounds like this time of year is really tough for you. That makes sense, and I'm here for you.”

• Why it works: Validation communicates that their feelings are legitimate, which reduces isolation and shame.

Step 2: Offer Specific, Low-Pressure Companionship Low motivation is a core symptom, so vague offers like “Let me know if you need anything” often go unanswered.

• What to do: Make a concrete, low-effort invitation. Try: “I’m going to walk around the lake for 20 minutes on Saturday. I’d love for you to join me, no pressure at all.”

• Why it works: It removes the mental load of planning and decision-making, making it easier for them to say yes to beneficial activities.

Step 3: Gently Encourage Small, Action-Oriented Goals Help them break the cycle of inactivity by focusing on tiny, achievable tasks.

• What to do: Gently suggest a 5-minute shared activity. “How about we both tidy one surface in the living room?” or “Let’s just sit outside with our coffee for a few minutes.”

• Why it works: This aligns with CBT’s “behavioural activation” principle—small actions can spark a positive shift in mood and build momentum.

Remember: You are a supporter, not their therapist. Your role is to provide connection and patience. Encourage them to seek professional help, like our Holiday Blues Program, for the tools to heal, while you provide the unwavering support that makes that healing possible.

You Don't Have to Navigate This Alone

Hope these tips serve as a great start for you. But sometimes we need dedicated support and a structured path to make lasting change. Our Holiday Blues Program provides exactly that.

In this program, you will:

• Learn a full toolkit of practical CBT skills to manage negative thoughts and low motivation.

• Understand the connection between your mood, the season, and past experiences.

• Develop a personalized wellness plan for the winter months.

• Connect with a small, supportive group in a safe, confidential space facilitated by our compassionate counsellors.

This program is ideal for anyone experiencing seasonal sadness, holiday stress, or grief, and will provide you with strategies that benefit you long after the holidays are over.

Ready to reclaim your winter and find moments of peace and joy?

Spaces in our Holiday Blues Program are limited to ensure a quality experience for all participants.

Click here to learn more and register for the Holiday Blues Program today.

REGISTER FOR THE HOLIDAY BLUES PROGRAM

Let this winter be different. Let it be a time of growth, support, and renewed hope.

About Nuway Counselling: Located in the heart of BC, Nuway Counselling is dedicated to providing accessible, professional, and effective counselling services. Our team of registered clinicians is passionate about helping individuals, couples, and families find their way to better mental health.