Well, we’re here. The shortest days of the year. If you’re like me, you wake up and it’s barely light out and you get out of work and it’s dark dark out. These long winter days are tough on all of us! Let’s talk about some ways to help get through the winter!
Get sunlight whenever you can!
I know there’s times when it feels like we haven’t seen the sun or blue sky in weeks so you might be thinking “how can I get sunlight if it’s never there?” Great question! First, even on cloudy days, some light peeks through- otherwise the streetlights would be on 24/7! But especially on those sunny days- get outside for a walk and open the blinds to let light into the house. If you like to go for walks, try to coordinate walking days with days where the forecast looks the best.
Move your body!
In these times when natural mood boosters like warm weather and sunshine are scarce, it is especially important to do things that boost our moods. Exercise is top of that list! It doesn't have to be the most intense or the longest workout- a 30 minute walk or yoga session will go a long way! By making movement part of our routine (at least 3 days a week), we can help boost our moods and get us through the winter.
Keep track of the daylight!
The weather app on my phone tells me when the sun rises and sets each day. I like to compare today to a week ago to see how many more minutes of light we get from one week to the next. While it may only be 7 or 8 minutes difference in a week- by the end of the month we are looking at half an hour more of daylight! It doesn’t seem like much, but it can be helpful to see the evidence that days are actually getting longer!
Leave the house!
Okay, I know it’s brutal to leave the house when it is so cold out! But, socializing and connecting with those we are close to can help fight cabin fever and keep us from feeling lonely and isolated. Maybe look at the weather app to see if it’s going to snow or be frigid before you make plans for a specific day- but try to get out of the house and spend time with close friends and family at least once a week!
Break winter into smaller chunks
Rather than looking at the seemingly endless months ahead of us before spring and summer, try breaking winter into smaller chunks. For example, you have the holiday season (congrats, we made it through that chunk!), then maybe it’s the month of January. Or the playoff football chunk. Or the countdown until the first day off with MLK day on the 20th. Break the rest of winter into smaller chunks based on milestones or events in your life! Then, focus on the smaller chunk ahead of you rather than all of it at once.
Gratitude!
Try out a gratitude practice. In the dark and dreary days of winter, it can be hard to remember the good things. Spend a few minutes each day focusing on something or things that you’re grateful for. It does’t have to be monumental- some days it might be as simple as “I’m grateful that my body got me through the day”. Other days might be “I’m grateful the sun is shining” or “I’m grateful my kids did their chores today”. When we can intentionally focus on gratitude, we balance ourselves out and remind ourselves that there is some good even when things are hard.
Talk with your therapist!
If winter feels really hard for you, talk with your therapist! Even if your therapist can’t change the season, they can help you identify and practice other coping skills you can use to address the specific things you deal with during this season. Your therapist is here to help!
Winter is tough on everyone- tougher on some more than others for sure. But as we’ve all seen, winter always comes to an end and spring and summer follow! By going back to the basics of coping.
Written By,
Alyssa Onan, LPC
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