Beat the Winter Blues
Find Joy and Connection with Like Minded Women
Do Winter Months Leave You Feeling Disconnected, Unmotivated, and Down?
I understand how the cold and the gray skies can make us feel trapped, isolated, and overwhelmed by negative feelings. It's not just the chill in the air; it's the weight of the season pressing down on our spirits, leaving us feeling isolated and overwhelmed by negative emotions. But what if this winter could be different?
Beat the Winter Blues
Is more than just a group—it's a supportive, empowering journey designed to help women navigate winter's emotional landscape with grace, warmth, and vitality. Now in its second year, this program has been crafted to turn winter from a season of discontent into one of renewal and connection.
The next In-person group starts October 25th, 2025 (Full)
New this year is the Virtual BTWB Group starts October 27th, 2025.
Read on for more information, I look forward to seeing you this winter.
“Beat the Winter Blues was like a spot of sunshine to look forward to on a regular basis this last winter. The group was safe and supportive, and I learned new strategies for flourishing in life in the program content. I would feel comfortable with any program by Dr. Kristina. If winter is hard for you, don’t hesitate to do this one!”
Rebecca M. Style Strategist | Color Consultant | Personality Profiler, Spokane WA
Why Join the Beat The Winter Blues Women’s Group?
Discover a community of like-minded women who, just like you, seek solace and strength during the cold months. Together, let's replace the winter blues with a circle of warmth.
Goal Setting & Boundaries
Renew your New Year motivations. Challenge your limits, set your personal boundaries, and maintain your self-worth throughout the season.
Mindfulness & Self-Compassion
Learn how to integrate these practices daily, allowing them to become your guiding light during winter's darkest days.
Deep Connections
Relish in the heartwarming embrace of a close-knit group. With our limited, intimate setting, you're not just a participant; you're family.
Self-Care Strategies
Replenish your soul by learning to "Fill Your Five Cups" of well-being, ensuring you feel nourished and energized.
Combat Stress Effectively
The holiday season can amplify stress, leaving us overwhelmed. Delve into techniques that not only help manage but also alleviate stress, ensuring you find calm even in winter's chaotic moments.
Both In-person and virtual will be rooted in our shared intention: to support one another through the darker months with mindfulness, compassion, and practical tools for resilience.
This season, we’ll be reading The 5 Resets by Dr. Aditi Nerurkar, exploring:
Pause – stepping off autopilot and finding stillness
Move – shifting energy and releasing stress
Nourish – caring for body, mind, and spirit
Connect – leaning into relationships that restore us
Refresh – clearing mental clutter and creating space for renewalIn-Person Circle (Spokane)
Saturdays, Oct 25 – Feb 21 (twice a month: 10/25, 11/8, 11/22, 12/6, 12/20, 1/3, 1/17, 2/7, 2/21)
10:00 AM – 12:00 PM at my home cozy and intimate
Sliding scale: $25–$60 per session | $225–$540 for the series
Virtual Circle (Zoom)
Mondays, Oct 27 – Feb 16 (every other week: 10/27, 11/10, 11/24, 12/8, 12/22, 1/5, 1/19, 2/2, 2/16)
6:00 PM – 8:00 PM (Pacific)Open to women anywhere
Sliding scale: $225–$540 for the series
About the Sliding Scale
I want this program to be accessible while also honoring the time and energy it takes to hold it. Please choose the amount that feels right for your circumstances.
The lower end makes it possible for those with tighter budgets to join. The middle range supports sustainability. The higher end helps cover costs and support others’ participation.
To support accountability and consistency, I encourage payment either in one lump sum for the full series or monthly at the beginning of each month.
If your heart feels pulled toward this gathering (whether in-person or virtually) simply reply to this email. I can answer any questions you may have; we can schedule a time to visit to see if we are a good fit and get your spot reserved.
And if this isn’t your year, maybe consider passing this along to a woman in your life who could use a Reset this winter.
What Makes This Program Unique?
Accountability:
We’re here for each other, ensuring everyone stays on track with their goals and self-care practices.
Community:
Together, we're stronger. The winter chill is no match for the warmth of collective camaraderie.
Therapist-Turned-Coach Approach:
With my extensive background as a licensed therapist, I combine therapeutic knowledge with actionable coaching techniques, guiding you to tangible, lasting results.
Emotion Regulation Techniques:
Learn practical tools to understand, process, and regulate emotions more effectively, especially during the challenging winter months.
Holistic Stress Management:
Go beyond traditional methods with holistic practices that encompass mind, body, and spirit, boosting your resilience against winter-induced stress.
2025 BTWB Virtual
FAQ
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Come as you are, with an open heart and mind, dressed in comfortable clothing. We also recommend bringing a journal for personal reflections and a water bottle to stay hydrated.
At The Lotus, you’ll find everything you need for comfort, including yoga mats, bolsters, blankets, and chairs.
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Each session begins with a warm and welcoming atmosphere. From 10:00 to 10:15 AM, we’ll settle into the space and get comfortable, allowing time to connect with each other. Around 10:15 AM, we’ll officially start with a calming arrival meditation, followed by a check-in and a discussion prompt. Afterward, you'll be guided through a meditation, with time for personal reflection. We’ll then have a group discussion to share insights. By 11:50 AM, we’ll wrap up our conversation and gently tidy up the space together.
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Yes! I will provide tea and apple cider for you to enjoy, and filtered water will also be available throughout the session.
Beat the Winter Blues Words of Appreciation
“Beat the Winter Blues program is hosted by one of the loveliest people I have ever met. Kristina's kind and compassionate guidance provided us with tools to address holistic health while offering us a supportive environment to form authentic connections with other women. It helped me reestablish my personal meditation practice and gave me clarity on what really matters. Don't pass up the opportunity to join a community of women to meditate and support each other through Spokane's challenging winters, you won't be disappointed!” ~Laura N.
“I felt that Kristina’s routine and approach to the group was a good balance of prescriptive and letting us kind of find our own way. I felt that you were open and available to help us process things or answer questions about the content of the group.” ~Tess B.
“I've struggled with seasonal depression for as long as I can remember. I was immediately drawn to the idea of this program. Kristina has such a calming way of being. Just being in her presence feels healing. So, I signed up! Having a group of caring women to gather with throughout the winter gave me something to look forward to. It got me out of the house when I tend to stay in and isolated. I learned some useful tools for improving my life, health and relationships. I enjoyed spending the time just for me. I was amazed to find myself in a much better mood overall this past winter. If you struggle with "the winter blues" I highly recommend this group. I plan on doing it again next year!” ~Tanya S. Business Owner
Are You Ready to
Beat the Winter Blues?
Winter is inevitable, and it can be tough, but it doesn't have to define you. With the right support, tools, and community, it can become a season of renewal, introspection, and joy. Let's embark on this journey together.
Contact me to join the November 2024 wait list.