Winter Self-Care for Those in the Midwest. Real Talk About Seasonal Stress

Winter in the Midwest hits different. The days get shorter, the light disappears by the time you leave work, and the cold wind somehow finds its way through even your thickest coat. For a lot of high performers and driven folks, this season isn’t just about bundling up and drinking hot cocoa. It’s a time when stress, exhaustion, and even symptoms of seasonal affective disorder can creep in quietly. And if you’re already carrying a lot (like work deadlines, parenting responsibilities, complicated relationships, or healing old wounds) winter has a way of amplifying all of it.

Recognizing that seasonal stress is real is the first step toward getting through the next few months with a little more grace and a lot more support. If you’re reading this and already bracing yourself for the dark stretch between November and March, this is for you.

Seasonal Stress Is Real (You’re Not Making It Up)

The combo of short days, freezing temps, and limited sunlight can do more than make you tired, it can impact your mood, focus, and even your sense of connection to others. Many people in Central Ohio experience what’s often called the “winter blues,” and for some, it can develop into seasonal affective disorder. When your energy is already stretched thin by work, family, and personal expectations, the added weight of winter stress can feel like too much. It’s why even small stressors, like forgetting a lunchbox or seeing your inbox flood at 8:05 a.m., can feel way bigger this time of year. Naming it for what it is isn’t weakness. It’s actually the first, most grounded step toward taking care of yourself.

Midwest-Specific Ways to Get Through the Cold, Dark Months

Winter in Central Ohio can be brutal, so making small but intentional shifts can help your mind and body feel more supported. Bundle up like you mean it, schedule outdoor time during daylight hours (even 15 minutes counts), and if sunlight is scarce, a good light therapy lamp can make a difference.

If you need a change of scenery, try cozy coffee spots where you can work, read, or just exist around other humans without having to talk. Places like Fox in the Snow Cafe, Brioso Coffee, or One Line Coffee have that warm, quiet buzz that makes it easier to get out of your house without overcommitting your energy.

Staying active doesn’t have to mean signing up for a hardcore bootcamp either. Some studios in Central Ohio offer winter discounts on movement classes. Check out Melt Hot Fitness if you want to move your body and get warm at the same time, or try Yoga on High for a slower, grounding approach. Or Columbus East Side Running Club, for a winter challenge. If you’ve got kids and want them to get some energy out too, places like Recreation Outlet Columbus can be a game changer on those long, dark weekends when everyone’s climbing the walls.

And if moving your body doesn’t sound appealing (which is totally fair), art can be a surprisingly powerful way to care for your mind. Local spots like Studio 614 offer paint-and-sip nights, and places like Columbus Museum of Art often have workshops or open studios where you can get creative without pressure.

Cozy Rituals That Actually Support Your Mental Health

Let’s talk about “self-care” for a second. It gets thrown around like it’s a magical fix, but real self-care doesn’t have to be aesthetic or elaborate. For many of my clients, the most impactful rituals are the small, repeatable ones. A 10-minute journaling practice in the morning. A short meditative walk after work. Sitting in the sun by a window with a warm drink.

It’s less about creating a perfect morning routine and more about carving out pockets of time that feel grounding. When you build small rituals into your day, it can help stabilize your mood and give your nervous system something steady to hold onto when the world feels dark and unpredictable.

Grounding with Humor (Yes, It Matters)

Here’s something most people overlook: laughing actually helps regulate your nervous system. Humor can pull you out of spiraling stress, even if just for a moment. Watch something dumb and delightful, send a ridiculous meme to your friend, or wear a pair of socks that make absolutely no sense.

Seasonal stress isn’t just managed through “serious” practices. Sometimes the things that seem silly end up being the most effective. Your brain and body don’t care whether it’s a mindfulness app or a TikTok about someone’s cat they just need something to interrupt the heaviness.

When to Reach Out for Extra Support

Here’s the truth: sometimes seasonal stress doesn’t ease up with cozy socks and warm lattes. If you’ve noticed persistent low mood, trouble concentrating, irritability, or just a general sense of disconnection, it may be time to reach out for extra support. That doesn’t make you weak. It makes you wise.

At Fostering Fortitude here in Central Ohio, we work with high performers who are tired of carrying it all alone. We use evidence-based approaches including Eye Movement Desensitization and Reprocessing (EMDR) and somatic interventions to help people regulate their nervous systems, address root causes of stress, and feel more grounded (even during Ohio’s grayest months).

Let’s Be Real: A Bubble Bath Won’t Fix the Patriarchy

I want to say this out loud because it matters. We know living in society right now is hard. 2025 has been just as polarizing and overwhelming as the years before it. A bath bomb or your favorite latte won’t fix systemic oppression, sexism, or the weight of living in a culture that constantly asks too much of us.

Self-care isn’t about pretending things are fine. It’s about supporting your nervous system so you have the capacity to keep showing up, making choices, and building a life that’s aligned with your values, even when the world feels heavy. You deserve care, not because you’ve earned it, but because you’re human.

If you’re ready to get winter-ready support, schedule a free consultation with Fostering Fortitude. Together, we can create a plan that actually works for you, not just another wellness trend.

Schedule your free consultation today.

At Fostering Fortitude, we specialize in providing personalized, evidence-based treatment for the unique challenges faced by high-performers and driven individuals. Whether you're grappling with perfectionism, people-pleasing tendencies, debilitating stress and burnout, or the lingering effects of trauma and PTSD, our practice in Dublin, Ohio is here to help you cultivate greater inner strength and resilience. We offer virtual services to those in Kentucky and Ohio. Utilizing cutting-edge techniques like EMDR therapy, somatic interventions, and other evidence-based approaches, we'll work closely to address the deep-rooted issues underlying your struggles. We are experts merging the latest scientific research on stress, trauma, and relationships with a compassionate, client-centered approach. Schedule a free consultation today.