By Stephanie Voth, MSW RSW
It’s no surprise that winter is quickly approaching. Some may be excited for the cooler weather with the hope of skating and wearing cozy sweaters. Others might be feeling sheer dread. We’ve already experienced such a challenging 8 months and now with shorter, darker days, snow, ice, and fewer activities, it’s understandable that feelings of depression and discouragement may arise this winter season.
Perhaps you’ve pulled out your snow boots and winter mittens in preparation for the long winter. With less daylight and the recent COVID lockdown measures, we’re preparing ourselves for the physical, social and emotional changes that are coming. You may be wondering how we are going to survive and cope through these cold, dark, more isolated winter days.
We know that Seasonal Affective Disorder and winter depression affects many people. Some common symptoms include oversleeping or problems with sleeping, appetite or weight changes, tiredness or low energy, feeling agitated or sluggish, and/or feeling hopeless, worthless or guilty. The COVID-19 pandemic has also contributed to a greater number of people reporting symptoms of anxiety and depression. With limited social and physical activities, many more people are bound to experience one or more of the symptoms noted above.
So how can we get through the winter months without making things worse? Below are several self-care tips to help cope with changes to our mood and lack of motivation, especially when the world feels less hopeful and more alone.
- Give Back: Consider donating your time, finances or other resources to a local non-profit organization. A giving, contributing, and generous spirit leads to positive mood and a grateful attitude.
- Get Moving: It’s important to be active at least once a day whether that means exercising through yoga, stretching or other aerobic exercise. Even cleaning and organize something gets you moving your body and doing something active and productive. You can exercise alone or join a virtual class. It’s also important to strike a balance with exercise and healthy, balanced eating.
- Get Outside: When it’s cold, it is difficult to feel motivated to go outside but this is a big boost to mood and behavioural activation. Try to get outside at least once every day to walk the dog, shovel snow, or go for a calm and mindful walk. Take breaks from online work or Netflix and breath in the fresh, crisp air for a few minutes.
- Get Connected: In person gatherings may be limited, but that doesn’t mean relationships have to end. We may need to be creative in how we meet and maintain our relationships with family, friends, peers and coworkers. There are online options to join a new group or club. If you enjoy singing, check out virtual choirs or connect with a religious community if they allow visitors to join their virtual services.
- Get Creative: Using art and other creative channels is a wonderful way to practice self-care and build mastery. Check out YouTube for inspiration for art projects and other DIY’s. Consider learning something new like a language (Duolingo is a great app to get started) or watch historical documentaries. There are also free online webinars and even online cooking classes depending on your interest. Choose one activity to try today and work to incorporate it into your weekly schedule by doing something creative every day.
- Get Cozy: Do something calming, pleasant and enjoyable. This could include drinking a favourite tea, snuggling with a blanket, watching a movie, reading a book, or listening to music.
- Be Mindful: Practice mindfulness with a winter twist. Light a candle, watch snow falling noticing the smallest of snowflakes, journal, practice self-reflection and self-compassion, or think about hopes for the coming year.
Give one of these suggestions a try and notice any change to your physical, mental or emotional well-being. Perhaps getting fresh air provides refreshment and a break from your phone or device. Maybe you’ve always wanted to try watercolour but haven’t had the time or desire, and you discover that watercolour is a pleasant activity that you can build mastery in and create something new to display, keep for yourself, or give as gifts.
When we feel depressed and unmotivated it can be incredibly challenging to do anything. Research has proven that starting with changing behaviour or doing something active can affect the brain and shift our mood. So even though it is incredibly hard to get out of bed, put down your device, and you may not feel like it, I encourage you to do it anyway. Are you willing to give it a try?
This year has been full of unexpected twists and turns with disappointments and losses as well as opportunities to practice flexibility and reconsider our values and goals. May this winter season, though cold and different than others before it, bring hope and warmth as we discover new ways to care for ourselves and get creative in our compassion and connection with others.
Resources:
Image
Burden, A. (2016). Snowflake. UnSplash. https://unsplash.com/photos/5AiWn2U10cw.