Journal Prompts & Activities to Boost Positivity this Winter

During the cold months of fall and winter as the lack of sunlight diminishes our serotonin levels and Seasonal Affective Disorder (SAD) settles in, it’s imperative to spend extra time with your mental health journal.

Last post I discussed some preventative measures to combat SAD. As a toddler mom living with mental illness, I recognize the difficulty of what we face these cold months. I believe that with effort and consistency we will overcome the challenge and we will survive this winter unscathed.

Do you suffer from anxiety or panic attacks while at the grocery store, driving, or at work? Contact an anxiety coach now.

I’ve come up with three categories for your journal this season: Prompts, affirmations, and self-care activities to reflect on at the end of the day.

Winter Writing Prompts for Your Mental Health Journal:

  • Write a list of all the things you love about winter – the lights, the holidays, building snowmen, etc
  • Write 3 things you are grateful for about winter
  • Write about your family’s seasonal traditions
  • Make up a new seasonal tradition you can implement this year
  • Write about a fond seasonal memory
  • Make a list of things you will do when it is warmer
  • If you were a warm fur-covered animal, what animal would you be?
  • Make up a cozy winter story to tell around the fireplace
  • If you were a snowflake, where would you hope to fall?
  • Write a list of places you think would be stunning to see covered in snow
  • Do you remember being snowed in from school as a kid? Write about that feeling. Try to come up with a grown-up version of that snowed-in feeling.
  • What winter sport do you think you’d be good at?
  • Write a letter to your favorite season lamenting your love. Talk in detail about why you love that season

Affirmations That Encourage A Positive Mindset During Winter:

  • I find ways to nourish my body even when the sun isn’t shining.
  • Just like emotions, this season will not last forever.
  • The sun will always return with its healing rays.
  • I am like the trees, adaptable and sturdy.
  • I am worthy of love even when I feel sad.
  • This feeling will pass.
  • I am deserving of happiness and worthy of seeing what will happen on the other side of this season.
  • I accept that change is inevitable and I turn that to my advantage by the knowledge that this sadness is also temporary.
  • I am proud of myself for trying to remain positive.

Winter Self-Care Activities to Reflect on at the End of the Day:

  • Dedicate a few minutes to mindfulness
  • Write a handwritten letter to a loved one
  • Listen to affirmations read out loud
  • Try the Half-Smile technique to boost positivity
  • Pick up an old hobby
  • Learn something new, no matter how small
  • Take a warm bath
  • Try a new flavor of tea
  • Read a book in your favorite genre
  • Turn up your favorite tunes and dance, just move your body!

I hope you found these ideas helpful. I know you will get through this – just look at everything else you’ve overcome in life!

Click this infographic to be directed to my post 6 ways to keep seasonal depression from pulling you under

Until next time, stay safe and take care of yourself!


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s