Winter is Coming!
I moved to the Midwest several years ago and the first few winters were a struggle. Come October, my energy would plummet and I would experience a twinge of the winter blues. I love my life in Chicago, so I made it my personal mission to learn to live in harmony with winter. This is what I’ve learned.
SAD Lamps (Bad name. Good product).
Seasonal Affective Disorder (SAD) Lamps are also known as light boxes. Those that emit 10,000 lux or more mimic outdoor light. According to the Mayo Clinic, researchers believe the light causes chemical changes that can lift your mood and energy in the winter months. I also love Dawn Simulators which gradually light up the room in the 30 min before waking to mimic the sun rising. While Dawn Simulators are not a replacement for light boxes, waking up to a lit room helps me feel more alert and makes it easier to get out of bed. These tools make it easy to keep up normalized sleep patterns, which is crucial for mental health.
* Be sure to talk to your doctor before starting light therapy, particularly if you have Bipolar Disorder or eye problems, as light therapy is contraindicated for these conditions.
Joyful Movement
I know it’s harder to find motivation to move in the winter months. There are simply more barriers. Our energy dips when it’s dark, you have to trudge through the snow to get to the gym, your body aches from tensing against the cold, etc. Yet movement is vitally important in the winter months because it can lift our mood and energy. Try finding a form of movement that feels joyful - hot yoga, dancing, bouldering, swimming, tai chi, or just walking with your favorite podcast. Outdoor sports like ice skating, sledding, and snowshoeing are great too!
Cozy (vs. Cold)
I’ve done a lot of reading about the Danish concept of hygge (“hoo-gah”). According to Merriam Webster, hygge is a quality of coziness that creates a feeling of contentment or well-being. The Danes get terrible weather, yet they are some of the happiest people on earth. What’s they’re secret? They create an environment that promotes emotional wellbeing. Think candle light, soft blankets, tea and cocoa, conversation with friends by the fire, and baking cookies. This concept promotes mindfulness and the celebration of life’s small comforting moments. Now I think to myself, “It’s almost cozy season.” What small cozy things do you look forward to in the colder months?
Meaningful Activities
I have worked hard to radically accept winter, mind, body, and spirit without any bitterness. Part of this journey has been asking myself: What is there to look forward to in the winter time? Can winter become a season to welcome in? For me, it’s the season that has the best musicals! It’s the season of saunas/steam rooms, hot baths, skiing, and cooking soups! Research has consistently shown that gratitude and engaging in valued activities promotes mental wellbeing. Finding things to look forward to might require experimenting with new activities. What do you want to try this year?
Accepting Rest
People who struggle most with Seasonal Affective Disorder are those who criticize themselves for their fatigue and decreased productivity. It can be helpful to remember that winter has always been a time to rest more and be less active. Historically, winter was the season where the harvest was over and it was time to recuperate. Can you give yourself permission to be in the flow of the seasons? For me, this means sleeping an extra hour, setting firmer boundaries around work, and taking my vacation time during these months.
For those people who experience depression in the winter months, therapy and medication may also be needed to maintain optimal mental health. Be proactive about scheduling an appointment before the winter blues hit. Once your preparation is done, remember to bring your awareness back to the here and now to fully connect with your life as it’s happening in the present moment.
