01/18/2026
It’s cold and bleak outside…and for some of us, inside as well.
Executive Coach Ron Mileti here. I’m back at University of Cambridge, and its winter…gray, wet, and gloomy outside. However, weathering the winter inside our mind can be the bigger challenge this time of year. This involves adopting a proactive, self-compassionate approach to counteract lower energy and mood dips caused by shorter, colder, and darker days.
Here is a brief overview of weathering the winter inside our mind:
1. Shift Your Mindset: Accept and Adapt
• Embrace the Season: Instead of resisting the cold, reframe winter as a time for rest, reflection, and slowing down.
• Practice Self-Compassion: Acknowledge that it is normal for your mood to dip; do not pressure yourself to operate at summer energy levels.
• Focus on the Present: Use mindfulness techniques to connect with the current moment, such as noticing the warmth of a drink or the feel of a blanket, rather than worrying about the future or hating the cold.
2. Cultivate Mental Warmth and Light
•Maximize Natural Light: Get outside for at least 20 minutes, ideally in the morning, to help regulate your sleep cycle.
• Use Light Therapy: Consider using a light box or a sunrise alarm clock or simply some bright lamps to mimic natural sunlight, especially if you experience Seasonal Affective Disorder (SAD).
• Create a Cozy Environment: Use candles, a fire, and warm scents to make your indoor space feel inviting.
3. Maintain Routine and Physical Well-being
• Stick to a Schedule: Keep a regular sleep routine—going to bed and waking up at the same time—to support your biological clock.
• Move Your Body: Engage in regular exercise to release endorphins. This could be walking, running, yoga, dancing, indoor swimming or whatever gets you moving.
• Eat for Mood: Incorporate Vitamin D-rich foods (ex. eggs). Avoid energy crashes caused by excessive sugar/carb consumption.
4. Connect and Create
• Stay Connected: Combat isolation by scheduling regular video chats, phone calls, or cozy in-person gatherings with friends and family.
• Start a Passion Project: Keep your mind motivated by starting a new hobby or project you’ve always wanted to do (e.g., painting, reading, knitting, writing a book). Work on this consistently over the winter months: consistency is the goal, not perfection.
• Practice Gratitude: Write down three things you are grateful for daily to help shift your focus toward positive experiences.
5. Actively Manage Difficult Thoughts
• "Notice and Return": When negative thoughts (like "I hate this weather") arise, notice them without judgment, and gently bring your attention back to your current activity.
Through these actions, you can turn winter from a season of survival to one of flourishing. For additional support, send a Direct Message to me here, Coach Ron Mileti, to explore coaching together, or send me a note at www.highwire-coaching.com
