I hate winter! Is it just me, or is it starting early this year? I’ve struggled with winter depression for years and have tried all sorts of things to stave it off, but it persists. Any tips for things to do differently this year to not lose my mind?
The Shrink Replies,
There’s a reason the experts call the phenomenon of the winter doldrums SAD. That’s an acronym for Seasonal Affective Disorder, but it aptly describes how its sufferers feel: sad and lethargic, irritable, tired, anti-social, mopey; name your particular symptom cluster. Some constitutions just don’t feel right in extreme temperatures on either end of the thermometer. That said, this is where we live, so, unless you’re a winter lover (and they do exist), at some point you have to find some strategies to make these months bearable. Here are some tweaks to make in your winter coping toolbox:
• Wear long underwear. Every day… all the time. And, for future reference, start wearing it way earlier in the season than you think you need to (like three weeks ago). While you’re at it, make sure you have a good, warm coat or jacket—a hood can be a game-changer. Boots? Gloves? Consider warmth versus fashion. When everyone’s teeth are chattering, they’re not doing a judgy fashion assessment on you. Stock up on cold weather gear now or at the end of the season when everything is on sale. It will be this cold again next winter, guaranteed. (You may scoff at this simplistic advice but, believe it or not, these things are not obvious to everyone!)
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• When the sun’s out, put yourself in its path. Sit near a sunny window in your home, take a drive in your car (it needs to warm up too). Even if it’s frigid, go for a tiny walk on a sunny day. Once around the block won’t kill you. And while you’re out there, do an inner-warmth-inducing good deed for your neighbor; shovel their sidewalk, brush the snow off their car, scrape the ice from their windows. Just swaddle yourself in layers and move around a bit. You’ll feel a heck of a lot warmer when you come back inside.
• Speaking of the sun, how’s your Vitamin D level? If you don’t know, have your doctor do a blood test or order your own online lab tests and get it checked. While I’m not a doctor, it’s commonly believed that most people who live in this sun-deprived part of the country have Vitamin D levels that are way too low. Vitamin D supplements are inexpensive, and they can bring your levels up to where they belong. Over time, you might notice that you get less down in winter, plus it’s a great helper for your immune system to fight off cold and flu bugs.
• Think like a bear. Bears have the right idea—they crawl in a cave for the winter and come out when it’s warm again. Instead of feeling guilty about confining yourself and withdrawing from the rest of humanity, give yourself permission to shut down for a day or two when the doldrums become too much for you. Take some naps; hibernate for a while. Winter is quieter than other seasons. It’s nature’s way of giving us a break to, literally, go inside and restore ourselves. Think hot baths, a warm place to sit, a stack of magazines or that list of movies you keep forgetting to watch, the journal that’s been gathering dust on your bookshelf waiting to be written in; these solitary pursuits are good for the mind, body and soul. And winter is a less busy time for us to prioritize them.
• Fly away. Literally, get outta Dodge. If you have the vacation time and the means to afford a cheap plane ticket, plunk a winter getaway to a warmer climate on the calendar somewhere in the neighborhood of mid-February. By that point, we all need to just be outside in lightweight clothing to shake the chill off. If you’re afraid to fly, take a “fear of flying” class at your local airport (the one at Milwaukee Mitchell is a great one). I know folks who have tackled their fear and are now able to plan winter getaways, giving them a whole new take on their SAD.
The good news is that, as in all things in life, this too shall pass. We’re only a few weeks away from the Winter Solstice, after which the daylight begins to return a few seconds earlier every day. Little by little it’ll stay light a little longer and the wind chills will be less paralyzing. Eventually—though not soon enough for many of us—the time will come when the world will begin to wake up again, and things will get busier and noisier. So, while you’re able, change your mind about this dismal winter sojourn and try to enjoy some of these cave-bound days. Dress warm, eat soup, give and receive hugs. It’s the circle of life.
On the Couch is written by a licensed mental health professional. Her advice is not meant as a substitute for mental health care.
Send your questions to onthecouch@shepex.com.
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