Written by Jessica Abraham, LMHC (Senior Clinician)
For many of us, winter is not always the wonderland we hope or expect it to be. As the weather gets colder and days get darker, our mood often follows suit. Fewer daylight hours and drops in temperature can also mean increased feelings of sadness, irritability, isolation, and fatigue. And although we can’t control the weather, we can take steps to decrease depressive symptoms and improve our overall mood this coming winter.
While various action steps including spending time outdoors and staying active during winter months are incredibly helpful and do boost our mood, it can sometimes be difficult to make behavioral changes without also recognizing the different factors that influence our behaviors—like our thoughts and feelings. In short, our thoughts impact the way we feel, which in-turn influence the way we behave…and the cycle continues (Beck, 2011). For example, many of our thoughts around winter—such as “this will never end,” “there’s nothing to do” or “I’m never going to feel better”—further perpetuate feelings of sadness and hopelessness. These feelings increase our tendency to withdraw and isolate ourselves which only intensifies depressive thoughts and symptoms. So, how do we break the cycle?
Identify and Challenge Unhelpful Thoughts
One of the ways we can begin to shift our mindset (and therefore behavior), is to start paying attention to our thoughts. Jot down the thoughts you’re having in a journal or notes app and ask yourself (without judgment) some of the questions shown below. In taking a moment to pause and ask ourselves these questions, we’re challenging our unhelpful thoughts. This allows us to have a more realistic lens for the season of life we’re in (whether literal or metaphorical) which then can make it feel more manageable.
Increase Self-Compassion
If you’re struggling with low moods, fatigue, and a lack of motivation in the winter but maintaining the same to-do’s and expectations as earlier in the year, you aren’t really being fair to yourself. In the same way that we make adjustments to our schedules based on when the sun sets, we need to start setting realistic expectations and goals for ourselves based on our capacity in the winter. Sometimes our “winter selves” just don’t have the same stamina as our “summer selves,” and that’s okay. The more we increase self-compassion and set realistic expectations for ourselves, the more likely we are to accomplish tasks and choose healthy behaviors.
Create Purpose and Meaning for Winter
The dreary weather that comes with winter often makes the season feel purposeless, especially post-holidays. And yet, we are reminded in Scripture that there is a season for everything (Ecclesiastes 3:1-8 ESV). The purpose and identity of a fig tree remains the same whether it’s in a season of dormancy, maturation, or bearing fruit. There is purpose in winter—what that is may look different for each of us—and sometimes, a season of darkness and dormancy is needed in order to see the light, fruit and beauty that Spring offers. Not every season is meant to be fruit-bearing, and that’s okay (Psalm 1:3; Ecclesiastes 3:11 ESV).
Self-Soothe Using Your 5 Senses
When our mood shifts and emotions run high, it’s easy to feel stressed and overwhelmed. Self-soothing is a great practical way to help calm your body and relieve stress on a regular basis. This can be done by engaging your senses in ways that are unique to you. Furthermore, you can choose activities that are unique to the season to further increase positive associations with winter. Check out the link below for some practical examples of ways to self-soothe using your five senses:
Seek Therapy
If you’re experiencing low moods or difficulty adjusting to winter, it can help to talk to someone. A therapist can provide a listening ear, practical tools, and insight into understanding the various factors that impact your mood during the winter.