Picture a chilly, overcast morning in late January, cup of coffee or tea in front of you, thoughts abounding. Winter is not your season of choice, but then again, unlike the cup of coffee, that’s out of your hands. Reminder number one: take a deep breath.
Meet the season where you are
Seasonal affective disorder (SAD) is a mix of recurrent depressive symptoms associated with seasonal changes, which makes some of us reluctant to socialize and enjoy life the way we usually do, impacting sleep, eating habits, and self-confidence. SAD affects about 5 percent of Americans each year. But some of us just don’t get excited about winter for a variety of different reasons. “It’s true that some people are more affected by the cold season, mood-wise, and it may just be a combination of nature and nurture,” says Catherine Cloutier, a registered clinical counsellor.
Theme of the month doesn’t have to apply
February can be particularly trying, as the dreary winter days morph into the mid-month celebration of love and romantic milestones. For those not in a place to celebrate, these romantic festivities can add a deeper shade of blue to an already bluish winter mood.
To safeguard against irritability, the fear of missing out, and those feelings of inadequacy resulting from societal pressures, consider integrating small self-care rituals into your daily life.
There are two tips Cloutier recommends. Firstly, before you’re already under weather-related pressure that can impact your motivation, you should “create as many routines as possible with[in] your day.”
And secondly, be prepared for the possible slog by consciously perceiving what seem like “chores as if they’re a bonus, not a requirement,” Cloutier says. Not everything will feel like fun at first (going for a walk on rainy days, for example), but the result will be a positive one that can become a catalyst to overcoming season-induced hurdles.
Connection and disconnection live under the same roof
Low mood, anxiety, and hopelessness—each often accompanied by sleep deprivation—can have a negative impact, not just on our own outlook on life but also on our relationships with those around us.
Being human means we can sometimes find ourselves feeling recurrently angry or completely withdrawing from social circles. These behaviors can result from feeling anxious, depressed, or overwhelmed, and it can impact our emotional and social well-being and our connectedness to loved ones. This causes its own anxiety storm, because “everyone needs connection, even when we tend to be more introverted,” says Cloutier.
However, she adds, “It may be helpful if we reframe things so that, instead of pathologizing our states, we lean more toward introspection, [which] can [also] include our close relationships. Spending more time inside can be an opportunity to address relationship issues, which may be masked by busyness during other times.”
Quiet connecting may be just the thing
There may be yet another angle to it. What if we agree to leave the fast pace of summer living behind and consider cozying up inside and doing less? It’s an opportunity to rekindle a different connection with the seasons, ourselves, and our loved ones.
“Embracing introspection and a slow-paced life rhythm can help us connect with our loved ones, not through busyness but through quiet,” Cloutier explains. These quiet-time connecting activities can be anything from games and crafts, to movie nights, dinners with family and friends, or a walk.
Healthy habits to mitigate seasonal troubles
Support your gut
Almost 95 percent of the feel-good hormone serotonin is produced in the gut. Billions of beneficial microorganisms live in our bodies and rely on us to provide them with preferred food (think fiber, for example). In turn, they produce beneficial compounds that promote mental and physical well-being.
Focus on a plant-predominant diet pattern that prioritizes whole foods rich in fiber and includes protein, healthy fats, and complex carbohydrates. Pay attention to sources of vitamin D, such as fortified foods, fatty fish, and mushrooms, as levels may drop during the darker months when we get less sun exposure.
Exercise
If your weekly routine includes exercise, keep at it, even if cold and darkness make you switch some things around. If you’re not there yet, start your exercise routine with walking, even for 20 minutes daily. Exercise is an effective stress buster, and it also helps our gut bugs flourish.
Sleep
Quality sleep and a regular bedtime routine are effective tools in combatting anxiety and depression and are especially important when our circadian rhythm is affected by the light-and-darkness seesaw.
Look for helpers
One of the most relaxing cold-season pastimes is sipping a warm cup of tea as winter curls up at your doorstep. Teas including lavender, chamomile, passionflower, and saffron may be very effective in mitigating anxiety and depressive symptoms. If scent sensitivity is not an issue, a few drops of essential oil in a diffuser can complement that calming effect.
Consume foods that are rich in magnesium, such as nuts, seeds, whole grains, avocados, tofu, and leafy greens. Magnesium supplementation may help with sleep regulation. Ashwagandha may reduce stress and anxiety, and omega-3 supplements may help reduce depressive symptoms. Preliminary cannabidiol (CBD) research shows promise with stress reduction, though more research is needed.
Mindfulness in nature as antidote
You may think of butterflies, bees, and blooms when you think of a nature walk, but the cold seasons also carry much wonder. Take a walk and observe the “unnoticeable”: a crumpled leaf adorned with morning frost, the perfect and unique geometry of snowflakes, or the smallest birds chirping with joy on a sunny winter day.
Take a breath
Breathing sustains life, and no matter the season, it can enhance our physical and mental well-being. Slow, deep breathing helps engage the parasympathetic nervous system (so-called “rest-and-digest”); it can help reduce anxiety and promote better emotional control.
Daily five-minute-long deep breathing practices with long exhales (sighing) improve mood and may be easier to implement than other practices that require longer time commitments, such as meditation.
Mind the seasons
While some people experience SAD symptoms during fall and winter months, others can have mood fluctuations, restlessness, and anxiety during the summer months.
