In Katherine May’s book, Wintering: The Power of Rest and Retreat in Difficult Times, she defines difficult seasons of life as her own personal “winters.”
It’s true that winter is a difficult season for many. With less hours of daylight and more time indoors, you can experience major mood shifts. Major Depressive Disorder with a Seasonal Pattern (also known as Seasonal Affective Disorder) occurs most often in people during late fall and winter.
Just as with her own personal challenges, May encourages readers to act accordingly when the weather turns cold and the days get short: Prioritize rest, slow down where you can, and lean on others until you can come out the other side stronger.
Prioritize rest
Good sleep hygiene is one of the best ways you can impact your mental health for the better. According to Brown University Health, sleep hygiene is “…a set of habits that promote quality sleep.” They include:
- Regular exercise and a balanced diet
- Creating a comfortable bedroom environment with limited disruptions (like televisions or bright lights)
- Following a regular sleep schedule
- Relaxing in the hours before bedtime
- Avoiding things (like caffeine late in the day or screens) that will affect the quality of your sleep
Your body and mind deserve to rest. You can learn how to build a better sleep routine with these tips from the Sleep Foundation.
Slow down where you can
Along with healthy sleep habits, prioritizing a slow, restful pace in other areas of your life can lower feelings of stress during the winter. Reading books, picking up a low-stakes hobby, or dedicating time for community can help you feel calm and connected to others.
Slowing down can also mean checking in with yourself about your goals and expectations during this season. The new year is often a time when people set resolutions, but if you know winter is a difficult time for you, it’s okay to start late or start small. The Eisenberg Family Depression Center at the University of Michigan recommends starting the goal-setting process by asking yourself, “”What’s one thing I can do today that helps me get closer to where I want to be?” From there, you can move forward at your own pace.
Lean on others
In recent years, we have learned just how important social connection is for our mental wellbeing. In times when life is difficult, the people we know and love can help pull us out of a dark place.
If you’re facing a difficult winter, you don’t have to do it alone. The Office of the U.S. Surgeon General shared many strategies you can use to feel less isolated and more connected in the 2023 advisory Our Epidemic of Loneliness and Isolation . The strategies include:
Practicing connection daily
- Invest in the people you care about and engage in quality conversation. Take time each day to reach out to a friend or family member.
- Respond when someone reaches out, support others and show your gratitude.
As you create these habits, others are more likely to mirror them back, which strengthens your social bonds and leads to better social connection.
Reducing screen time
- Put your phone or other screens away when engaging in conversation with people. Removing this distraction can lead to higher quality connection.
- Reduce practices that lead to feelings of disconnection from others—like excessive screen time and frequent social media use.
Serving and spending time in your community
- Seek out community service opportunities. It can be as simple as helping a family member or friend with yardwork.
- Be intentional about interacting with people of different backgrounds and experiences. Doing so will deepen your understanding of others’ lives and feelings.
- Join community groups such as fitness, religious, hobby, professional or community service organizations. Groups help develop belonging, meaning and purpose.
Asking for help
If you are having trouble coping, reach out to a family member, friend, counselor, doctor or a crisis helpline like 988. It is not weak to ask for help.
Be honest with your doctor if you’ve faced significant social changes in your life. This can help them understand potential health risks and impacts, and they will be able to connect you to helpful resources.
Reflection
The report invites individuals to “…reflect the core values of connection in how you approach others in conversation and through the actions you take. Key questions to ask yourself when considering your interactions with others include:
- How might kindness change this situation?
- What would it look like to treat others with respect?
- How can I be of service?
- How can I reflect my concern for and commitment to others?”
Winter won’t last forever
Though this season is hard for many, it’s important to remember these feelings will pass. They may fluctuate and feel like a roller coaster, but as author John Green writes in The Anthropocene Reviewed,
“You can’t see the future coming—not the terrors, for sure, but you also can’t see the wonders that are coming, the moments of light-soaked joy that await each of us.”
The light-soaked days are coming. Take it one step at a time.