“The winter woes, Seasonal Affective Disorder, joyless January, cold and dark…” These are just a few of the words and phrases that might initially come to mind when someone is asked to describe the winter season. A YouGov.com survey found that only 10% of Americans polled said that winter was their favorite season, whereas spring, summer and fall are beloved by many.
Numerous factors might contribute to humans’ general dislike of winter, but most of the season’s naysayers tend to be bothered by the shorter and darker days, the colder weather and more frequent illness. Additionally, people can experience increased feelings of sadness at the start of a new year, especially if the holidays didn’t live up to their expectations or if they have been struggling with feelings of holiday-related grief. The holiday is meant to celebrate the passing of time, but grievers are left longing for times past or wanting to stay in a calendar year where their loved ones are still alive.
The Post-Holiday Slump: Winter’s Unique Challenges
Many Americans may also experience fatigue and exhaustion after navigating a frenzied and overly busy holiday season. December is often the busiest month of the year, filled with holiday shopping, cooking/baking, battling extra traffic, attending parties and celebrations and juggling end-of-year deadlines at work. But instead of being encouraged to then rest in January and February, our society pressures people to start the new year with a renewed sense of energy, motivation and enthusiasm. We are expected to “go, go, go” in December, and then somehow kick off the new year with a mindset of, “Go faster! Go better! Go stronger!”
Not only is this messaging creating unrealistic expectations for people to live up to, but it also conflicts with humans innate, animalistic desire to slow down, recover and recharge during the colder, darker months of winter. Did you know that Inuit tribes and Arctic communities historically slept up to 14 hours a day during times of winter and darkness to conserve energy? It is biologically natural and normal if you find yourself craving extra sleep and stillness this winter.
But whatever the reason you might dislike winter; your perspective and your habits can be important winter survival tools if you let them! If your thoughts during winter tend to sound like this: “I’m not doing enough” or “There is nothing good about January,” try to shift your perspective and give yourself (and winter) more grace with thoughts like, “Some of the items on my to-do list can wait,” or even“I can reassess my goals in the spring,” and “I am lucky to have a warm, cozy bed to sleep in every night.”
Practical Tips to Beat the Winter Blues
In addition to monitoring your thoughts, here are tips that might help combat seasonal blues.
Do you feel lonely?
- Try to foster at least one meaningful social connection per day, no matter how big or small. Could you call/text/FaceTime a friend or family member? Strike up a friendly conversation with a neighbor or a cashier at the grocery store? Join a new group on Facebook or social media where you can virtually connect with like-minded individuals? Here’s a site with a variety of peer-lead support and interest groups: https://www.heypeers.com
- Consider whether your online/social media usage is helping or hurting your mood. Remember that comparing yourself to others will usually cause increased feelings of anxiety, frustration, sadness, disappointment, self-doubt or envy. Take a social media break and lean into IRL connections instead!
Do you feel overstimulated, stressed or burned out?
- Work on setting stronger boundaries this winter and try to be intentional about determining what obligations/plans/commitments you can say no to. Each time you say yes to something, ask yourself what you are giving up in exchange for that commitment. For example, by agreeing to dinner plans with your friend, you are saying no to catching up on your favorite TV show or to cooking dinner with your partner or kids.
- Find something fun and/or creative to do. Could you try that hobby you have been putting off starting (e.g. cookie decorating, woodworking, taking a dance class)?
Do you feel fatigued and unmotivated?
- Try setting and focusing on small, attainable goals and pay attention to how it feels when you complete each one. Instead of saying, “I need to go through my entire wardrobe and donate half of it,” say, “I’m going to sort through my T-shirts this weekend, and then maybe I’ll sort my shoes next weekend.” Instead of saying, “I need to start exercising every day,” try going on a five- or ten-minute walk around the block. If you feel good afterward, consider making it a 15-minute walk the next day.
- Listen to your body and try to tune into what exactly it might need at this time. If you’re feeling exhausted, it may mean that you need to sleep and rest more! If you feel unmotivated, you might not be offering yourself the right activities. And remember that what you need this season might not be the same thing that your partner or your best friend needs.
Do you feel sad or depressed?
- Check-in on how you are taking care of your physical health because it can have direct links to your mood. If you haven’t been getting any physical movement lately, try doing three to five minutes of stretching each day or going on a 10-minute walk after work. If you went heavier than you’d like on sweets or alcohol, maybe consider swapping in some healthier substitutes this month.
- Consider spending time outside daily, even if it is cold! Bundling up and spending time in fresh air can improve mood and reduce stress levels significantly.
If outside time is not possible, consider purchasing a mood/light therapy lamp.
Seeking Help When You Need It
If your sadness is persistent and is causing significant impairment in your school/work life, your relationships or your overall health/safety, please seek help from a professional. If you are having thoughts of ending your life, please call 988 or the Georgia Crisis and Access Line at 1-800-715-4225. You can also call CHRIS 180’s Help Line at 1-800-896-4106 to set up an appointment with one of our trained and licensed mental health providers.
And remember, as Hal Borland said, “No winter lasts forever; no spring skips its turn.”
Kristen Hendrix, LPC, CPCS is the Director of School-Based Mental Health at CHRIS 180.
