Winter

Living in Ontario, Canada, I've noticed a trend where more clients seek mental health supports more frequently in the winter months. I often hear of low energy and low mood.

In my efforts to make sense of this trend, I've developed the following list of mental health factors that are likely impacted by winter:
- a reduced number of social activities
- increased stress associated with the holidays (financial stress, busy schedules, loneliness, navigating difficult family members)
- less sunlight
- changes in sleep with daylight savings time and the timing of sun rise/set
- changes in eating and exercise habits
- loss of warm-weather activities (sports, gardening, cottage weekends, etc.)
- sentimental or emotional nature of the holidays (reminders of loved ones who've passed away, previous relationships, or other losses)

It makes a lot of sense that this number of changes would have an impact on us. Fortunately, that doesn't mean they have to rule how we feel each winter. Once we notice how these factors may be negatively impacting our experience, we can make changes to improve our situation!

Here are some ideas to make the most out of winter:

Get outside! Yes, really. Go for a snowy walk in the woods, try skiing or skating, go tobogganing, get out and make a snowman just for the fun of it. Bring a thermos or get a hot chocolate afterwards. Winter can be fun if you do fun things during it.

Dress appropriately. If you're going outside, this means wearing warm layers, avoiding cotton when active, remembering spare hats and mitts, if it's financially feasible then investing in a good quality coat and winter boots. Dressing in the right clothing for the season can make the difference between a miserable experience and a fun-fillled one.

Get cosy. If being outside isn't in the cards, lean into staying in. Light a candle, have a cup of tea, cosy up under a warm blanket. Give yourself permission to enjoy a quiet winter's night.

Get sunny. Having the sun on our faces each day can help us moderate our sleep, give us energy, support our vitamin D levels and improve our mood. If getting outside is not possible, consider sitting near a bright window whenever you can or talk to your doctor about whether getting a bright sun-emulating light is right for you.

Notice your nutrition. It's common to seek warm comforting foods on a cold day. Although this is absolutely fine, be sure you're getting the same nutritional value as those summer salads.

Connect. After the holidays, the long stretch until spring can get pretty quiet. Try and be intentional with connecting to those who bring you joy on a regular basis.

Boundaries. If you find the holidays stressful with all of the social obligations, family stress or work parties, now is the time to decide what can be skipped. If you can set some boundaries with yourself or others, then the stress of this busy season can be reduced to more managable levels. The same principles can be applied to gifting, travel, or any other obligations that come with the season. If you're looking for a sign to set some time aside to have a restful winter's night in, this is it.

Notice your thoughts. Are you already expecting winter to be terrible? Are you complaining how you can't wait for this season to end? How might these thoughts impact how you feel throughout winter? Try to regularly practice gratitude for the good things that winter has to offer. You might find that list keeps growing.

Seek support. If you know winters are more difficult for you, planning ahead and establishing extra supports before they're needed can help. Now could be the time to reconnect with a previous therapist, find a therapist to connect with, or set up a mid-winter appointment with your doctor to check in on how things are going. There's strength and wisdom in knowing yourself and setting yourself up for success.

Reflecting on the above ideas, notice which ones resonate with you and consider how you can use them to improve your experience of the winter season. Much of it entails attending to your needs and being intentional with your daily experience. After all, if a quarter of our lives are spent in winter we might as well make the most of it!

If you suspect Seasonal Affective Disorder, a deficiency in vitamin D, or another mental health disorder may be impacting your energy and mood, please reach out to a health professional.