Winter is coming! The days are getting shorter, temperatures are decreasing and stress levels are rising with the nearing holidays. For many this combination of changes leads to lower moods and energy levels. With this blog I am hoping to offer you ways to normalize some of the experiences and help you figure out when you should take further steps for your wellbeing. Finally, I am offering you 4 ideas on how you can make this winter a happier time for yourself.
Is it normal or are you SAD?
Seasonal Affective Disorder, or short SAD is a recognized mental health disorder. Are you wondering if you might be experiencing Seasonal Affective Disorder? Take a quick self-test on Psychology Today. A test like this can help to give you an idea whether your experience is in the realm of “normal” or whether you should seek out additional support.
Generally, feeling a bit more sluggish, but still able to complete your daily tasks is normal. To an extent, needing some more sleep, often caused by the lack of sunlight during the days, is also something many experience. On the other hand, if you notice that your mood is regularly lower during winter (or summer) time for no clear reason other than the changes of the seasons, you might want to consider taking further steps (Melrose, 2015).
Notice “negative” pattern and change them
While we can’t change the weather, we can change how we respond to it. One way to work on our ability to cope with the darker months is to regularly consider how we could help ourselves feel better.
Find a time on a regular basis when you check in with your own coping mechanisms, that is, strategies that help you get through tough times.
Scale-Exercise:
Step 1: If you had to give yourself a rating between 0 and 10 on how well you are working to get through this time as best as you can, what rating would you give yourself for this week (1 meaning “as badly as I could have done”; 10 meaning “could not have done it any better”)?
Step 2: Based on your answer (e.g. 6) what would it take for you to reach the next better rating (e.g. 7)?
Your answer to the second question is the place for your constructive ideas about how you work on your goal until the next reflection moment.
Holding on to routines
One of the first things that most of us want to discard when mornings are dark and nights start early, is to get up at the same time or go to bed at our regular time. Often, we are inclined to stay in bed a bit longer and feel drowsy and ready to sleep earlier in the evening. However, try to stick to your normal routine. In fact, if you feel you need it, consider “tricking” your brain in the morning by using brighter or even a daylight lamp to wake up. In the evening switch to dimmer lights around 2-3 hours before you would usually go to sleep. This way you can extend the “day” a little more, helping yourself adjust to the darker season, while preventing this from affecting your sleep.
Romanticizing autumn/winter activities:
A trend that I have recently come across on social media and find very interesting is the idea of “romanticizing” every-day-life. This trend explores ways to make the daily routine a bit special, often focusing on small mindful moments that enhance joy and bring a little bit of “special” into the daily life.
Try out romanticizing your own life and thereby brighten up the darker, colder days of autumn yourself. Create a feeling of joy and moments that feel nurturing. Think about ways you can add a little extra by planning something nice. Here are some ideas:
- Go for a photo-walk and capture moments that inspire you.
- Host a cozy crafting or baking session with friends.
- Visit a botanical garden to immerse yourself in greenery.
Finally, to collect more ideas, consider creating a mood board (digital or to hang on the wall) to help you find the whimsey during this time.
Create your “Winter of (self-)love!”
Sometimes starting a new routine with the intention to continue it forever feels overwhelming. Instead, it can help to have a set amount of time to try something for, and then evaluate how it has gone. That is why challenges are so popular. They are time-limited goals, which makes them often feel more manageable.
For example, you could set yourself the challenge that you’d like to plan one fun activity for each week in January. Or challenge yourself to find 30 minutes to work on something creative each day. This really could be anything that might brighten up your winter and give you a feeling of joy.
Here are some quick take-aways: Reflect on your habits, keep a routine, and embrace winter’s unique joys to make this season a happier one.
I hope I was able to give you some new ideas on how you can improve how you feel this autumn and winter. If you notice that you might need additional support, you can join others who feel like you do and seek professional help. I currently offer online sessions in English and German which you can learn more about here.
References
Melrose, S. (2015). Seasonal affective disorder: an overview of assessment and treatment approaches. Depression research and treatment, 2015(1), 178564.
Photo by Foto Nicolas J Leclercq on Unsplash
Margaretha Madoures 