Imagine a brisk, gloomy morning in late January, a steaming cup of coffee or tea at hand, and your mind swirling with thoughts. Winter may not be your favorite time of year, yet, much like the coffee before you, it’s beyond your control. First reminder: inhale deeply.
Embrace the Season You’re In
Seasonal affective disorder (SAD) encompasses recurring depressive moods associated with changing seasons, leading some individuals to withdraw from social interactions and diminish their enjoyment of life, ultimately affecting sleep, eating patterns, and self-esteem. Around 15% of Canadians may experience SAD at some stage in their lives, though many simply find winter uninviting for various reasons.
Our ancestors likely welcomed winter as a time for rest and introspection, perhaps enjoying coziness and a slower pace of life. However, it’s possible some grappled with seasonal transitions as well, accepting them as part of existence.
“Certain individuals are noticeably more affected in terms of mood during colder months, which may stem from a combination of genetic predispositions and environmental factors,” notes Catherine Cloutier, a registered clinical counselor based in Kamloops, BC.
Holiday Themes Need Not Define You
February can be especially challenging as the monotonous winter days coincide with a mid-month celebration of love and romantic milestones. This cultural spotlight on romance can deepen feelings of sadness amidst an already gloomy winter mood.
Beyond specific holidays, it’s beneficial to incorporate small rituals of self-care to fend off irritability and feelings of inadequacy that may arise from societal expectations or a fear of being left out.
However, a couple of caveats should be kept in mind. Cloutier advises that, before the weight of winter bears down on your motivation, “it’s essential to establish as many routines as possible within your day.”
Additionally, adjusting your perception of certain tasks from obligatory to optional can ease the potential burden. Tasks that may initially seem dull, such as taking walks in the rain, can yield positive outcomes and serve as stepping stones to navigating the challenges posed by the season.
The Dual Nature of Connection
Feelings of low mood, anxiety, and despair can adversely affect not only our perception of life but also our interactions with others. Being human means we can oscillate between bouts of anger and withdrawing from social circles; emotions like anxiety, depression, or being overwhelmed can influence our emotional and social health and strain our connections with loved ones. This can breed its own cycle of anxiety since “everyone needs connection, even when they prefer solitude,” Cloutier emphasizes.
However, she also points out that it can be beneficial to shift our perspective. Instead of viewing our emotional states as negative, we can use this time to reflect deeply, which can also encompass our intimate relationships. Spending more time indoors can provide the space to tackle relationship issues that busy lives often overshadow.
Choosing Quiet Connection
Consider shifting away from the frenetic pace of summer and embracing the slower tempo of winter. This presents a chance to cultivate connections with the seasons, ourselves, and our loved ones.
“By welcoming reflection and a relaxed life rhythm, we can build deeper relationships not predicated on busyness but rather on tranquility.” Engaging in calming activities can include games, crafts, family dinners, movie nights, or outdoor walks.
Utilizing Social Media Positively
Social media has influenced almost every aspect of contemporary life. “Like any tool, its impact hinges on how we employ it,” remarks Cloutier. For instance, during winter, it can be beneficial to connect online with others who might struggle to meet face-to-face. Nonetheless, Cloutier cautions that we should be mindful of our susceptibilities, as “we can quickly find ourselves caught in a cycle of comparison that exacerbates our emotional states and induces anxiety.”
Fortunately, alternative ways to connect exist. As the cold and darkness envelop us, why not brew your favorite tea and call up that friend you’ve been meaning to catch up with?
Establishing Healthy Routines for Seasonal Challenges
Support Your Gut Health
Did you know that nearly 95% of serotonin, the feel-good hormone, is produced in the gut? This makes the adage that a hearty bowl of soup can lift our spirits quite valid, thanks to the gut-brain connection.
Our gut houses billions of beneficial microorganisms that rely on a fiber-rich diet. In turn, they produce important compounds that enhance both mental and physical health.
Adopt a predominantly plant-based diet that emphasizes whole foods dense in fiber while also incorporating proteins, healthy fats, and complex carbs. Additionally, monitor your vitamin D intake, incorporating sources like fortified foods, fatty fish, and mushrooms, especially during the darker months when sun exposure decreases.
Stay Active
If exercise is part of your weekly regimen, continue even as the cold and dark may necessitate some adaptations. If you haven’t started exercising yet, consider beginning with a simple daily walk, even if just for 20 minutes. Physical activity serves as a powerful stress relief and encourages the thriving of beneficial gut bacteria.
Prioritize Sleep
Good quality sleep and a consistent bedtime routine are essential in tackling anxiety and depression, becoming even more critical during the seasonal fluctuations of light and darkness.
Seek Support
One of winter’s most comforting pursuits is savoring a warm cup of tea while the cold season descends. Teas such as lavender, chamomile, passionflower, and saffron can significantly alleviate symptoms of anxiety and depression. If you’re not sensitive to scents, a few drops of essential oil in a diffuser can enhance this calming experience.
Incorporate magnesium-rich foods like nuts, seeds, whole grains, avocados, tofu, and leafy greens into your diet. Supplementing with magnesium may aid in regulating sleep. Additionally, ashwagandha has been shown to reduce stress and anxiety, while omega-3 supplements may help alleviate depressive symptoms. Early research into cannabidiol (CBD) indicates potential benefits for stress management, though further studies are needed.
This article was originally published in the February 2025 issue of Thewindowsclubs magazine.
