If the thought of entering another winter season during a global pandemic makes you anxious, you are not alone. The winter months can be a challenge for many, even without the added stress of not being free to participate in the activities we would normally enjoy this time of year. Here are 10 tips for coping with isolation, seasonal mood changes and depression during this challenging winter season.
1. Formulate a Plan
A pandemic can make us feel like we have lost control of our routine and our lives. Looking at a calendar full of canceled events and gatherings can be disheartening. Plan now for getting through the winter season. This will give you back a sense of control and help to alleviate anxiety.
Create a schedule full of tasks and fun filled activities so that you always have something exciting to look forward to. This is a great time to reactivate an old hobby or start something new. If you do not have an external schedule or routine due to work, create one for yourself. This will help you feel accomplished and productive. Don’t forget that rest and relaxation should be part of your plan too.
2. Do Some Home Projects
If your busy work and social life has kept you from finishing your to-do list, now is the perfect time to make some headway. Start making a list of house projects that you have wanted to do but put off for too long. Try to stick to relatively simple jobs, like cleaning and organizing your closets, reviewing your wardrobe, finishing that photo album, or finally cleaning out that junk drawer we all have.
As you check more and more items off your list, you will feel a sense of pride and achievement. A more organized and uncluttered home environment will also ease tension and create a sense of peace.
3. Help Others
One of the best ways to feel good about yourself is to help others. Start thinking about who in your life could use some assistance. Whether it be shoveling snow, assisting your local food bank, sponsoring a family in need, helping a friend get groceries, or even just providing a listening ear to someone who is feeling down, a small act can have a big impact on us, and anyone we can help.
Those little deeds release those feel-good chemicals in our bodies that improve our stress and mood. And the gratitude we receive in turn can help us keep that positive attitude going for days afterwards.
4. Be Active
Exercising outdoors gets increasingly difficult as the temperatures drop and going to a gym might be too risky for you. How can we stay active throughout the winter season?
Rather than spend that extra time at a desk or on a couch, make it a goal to spend a few minutes each day being active indoors. Even 5 minutes of heightened activity can make a difference in our bodies for the entire day.
Also consider bundling up good with some extra layers and venturing outside. Running or walking, maybe even hiking a few times during the week can help us avoid feeling down. The fresh air and natural surroundings are wonderful for the body, mind, and spirit.
5. Eat Healthy
Maintaining good nutrition is important for our bodies to handle the rigors of winter. To keep energy and motivation levels high, try eating a healthy balanced diet. Seasonal changes can affect our stress levels and unfortunately a common coping mechanism is uncontrolled snacking. We tend to gravitate to comfort foods which are high in sugar and fats.
It might be helpful to make an appointment with a nutritionist and/or dietician who can assist you and your family in making better choices for snacking as well as meal planning and preparation.
6. Sleep Well
The importance of a good night’s sleep cannot be underestimated. It is also equally important to get out of bed and face the day ahead. It can be tempting to sleep in longer as the days get shorter and the nights get colder. Getting out of the warmth of a cozy bed and being greeted by minimal daylight is a daunting task. That, in addition to mood changes, can contribute to an increase in appetite and lower energy levels.
Try going to bed and waking up at the same times every day. This will help you track whether you are sleeping and more, and if so, how much more. Set boundaries and do your best to stick to them.
7. Light Therapy
Light therapy aims to help our bodies get artificial light during the months of the year when the days are shortest, and we may not be outside as often. Light therapy has been shown to trigger serotonin, the “feel good” brain chemical. It may be effective for those that struggle with seasonal mood changes and sleep disturbances. Talk to your doctor if you feel light therapy might be useful for you.
8. Stay Social
The ability and opportunity to connect with others is a vital part of our human experience. Due to COVID-19 we have become more physically distant and isolated. It is important not to become socially distant and taking advantage of virtual options for getting together with friends and family can assist us maintaining our attachments and connections. Something as simple as having a meal or a cup of coffee with a friend over a video call or facetime might be just enough to satisfy our need for human connection.
9. Virtual Games and Events
There are a lot of fun ways to connect virtually with family, friends, and coworkers. Many in-person businesses have had to pivot what they offer over the past several months and some of these new virtual games and experiences are really becoming quite popular. Do your research into adventure and escape rooms, scavenger hunts, trivia games, murder mystery events, live webcasts of concerts, shows and new movies. We are also seeing virtual book clubs as well as museums and aquariums with live events.
10. Seek Help
The collective trauma of this pandemic exacerbated by the change in season might affect your emotional and physical state more than what you can deal with on your own. If you are feeling overwhelmed, please reach out for professional help. Each of us deserves to receive the care and compassion we need to get through this time.
Talking to a therapist can help normalize some of what you may be feeling and help you come up with some individualized strategies you can use to manage the stress, anxiety, and isolation of this time.
