Self-care seems a bit easier when the weather is nice. Walking outside, time with family and friends and even what we think about can be tricky to navigate when temperatures drop and snow piles up. Still, self-care is important for you and your kids year-round. So, how can you be sure to give your body and soul what you need in the winter months?

The National Institute of Mental Health explains, “Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness and increase your energy. Even small acts of self-care in your daily life can have a big impact.”

This is good news. Lowering the risk of illness and increasing energy are even more important in winter when illness runs rampant and less daylight makes energy levels drop. Working on self-care as a family can help everyone stay healthy this winter. Here are three simple things that make a big difference.

Movement

Building movement into the day can help your body physically, but perhaps even more importantly, it helps mentally. A National Library of Medicine Article explains, movement “improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function.” (Sharma, Madaan, and Petty)

Weather can make increased movement tricky. When the streets are covered in snow or the temperature is below freezing, it can be difficult to make room for movement in your day. This is when you should consider alternatives to traditional forms of exercise like running or hiking.

Little Kids: Try things that they already enjoy doing but make them less sedentary. Challenge them to race the cars down the hallway when they are playing cars. If they are watching a show, see if they can copy the moves of their favorite character. Even short bursts of movement add up. And as cold and snowy as it may be, you can’t forget the benefits of fresh air and sunshine. Bundle them up and spend a little time outside playing.

Big Kids: Big kids are more likely to make time for movement when there is snow on the ground. Plus, they can bundle up on their own! Encourage outdoor play when the weather permits, challenging them to build snow forts, play games and make snowmen to stay active and warm. For inside movement, have a dance party with your big kids. They may find it silly at first, but if you put on music they love, they will have fun in no time.

Adults: Cold and snowy days are the perfect time to try something new. This could be a new piece of equipment at the gym, taking a new exercise class or just moving your body in a new way. The new activity will engage your brain and your body. A simple way to do this is by trying a YouTube video workout. If the sidewalks are covered in snow or it’s too much work to take the kids outside again, you can try things like indoor walking videos, HIIT workouts, dance workouts and yoga. This is a great way to include the kids, too.

Connection

Winter can be lonely for everyone. After months of holiday celebrations, people can feel a bit isolated in the winter months. Health Assured shares, “As the days get shorter and the weather gets colder, more and more people spend prolonged periods alone. As a result, feelings of loneliness and social isolation become more common. According to recent statistics, 1-in-4 adults feel lonely some or all of the time.”

These feelings indicate the importance of connection. Since that can be harder in the winter, it is essential that you are intentional about connecting with others, both for you and your children.

Little Kids: Keep little kids connected with friends by pursuing age-appropriate programs at local recreation centers and libraries. If there is a cancellation because of weather issues, consider how to fill that missed social opportunity. Invite a neighborhood child over to play or see if another child will have a virtual playdate. Even if the kids aren’t in the same space, they can interact and combat loneliness.

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Big Kids: Older children may have an easier time staying connected with their friends during the winter, however, it is still important to think about how you can encourage them. If the weather doesn’t permit getting together with friends, big kids can benefit from connecting via apps like FaceTime. You can also help them connect with extended family like grandparents. They can do activities together via FaceTime or Zoom or even have a grandparent guide them through baking a family recipe.

Adults: It is tempting to hunker down and stay home when the weather is bad and the days are short. While having time to yourself is good, it is important to make sure you are still connecting with people. This could be through your work, but social connections offer more. You can try a virtual book club or invite a few friends over if the weather cooperates. Be intentional about staying connected to the people in your life.

Gratitude

This is not just something to consider at Thanksgiving. “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” (Harvard Medical School)

To reap these benefits, consider how you can foster gratitude in your home and your life for yourself and your children.

Little Kids: Use gratitude terms like “thank you,” “I’m thankful,” and “I’m grateful” frequently around your children. As you model this behavior, they will begin to incorporate the same into their day. You can also ask them what they are grateful for.

Big Kids: Have a regular time to talk about things you are grateful for. This could be at dinner, on the way to school or at bedtime. Make gratitude part of your family’s expectations so it becomes natural for them. You can also make a family gratitude list, journal, or jar where everyone contributes things they are grateful for.

Adults: Consider ways you can focus on what you are grateful for. This could mean starting or ending your day by listing three things, using a journal, praying, meditating or thanking someone every day.

Self-care doesn’t have to be hard, even in the winter. Consider how you can foster better health and well-being in the cold, snowy months to keep you and your family healthy.