New England winters can be particularly challenging for me. As autumn arrives, I prepare myself for months of chilly, dark days. I often long for the simplicity of warmer weather and the warmth of the sun. Even though I make an effort to go outside, by January, I typically start to feel confined. The holiday season adds to my struggles, and while I don’t want to fall into the trap of assuming that this winter will be dreadful due to the pandemic, I can’t ignore the additional layers of anxiety, sadness, and apprehension that come with it—a reality many share.
Seasonal Affective Disorder (SAD) affects about 10 million Americans each year, sometimes leading to significant depression and addiction issues. Given these factors, it’s crucial to acknowledge that the potential for difficulties is heightened this winter, especially as we hunker down indoors during a surge in COVID-19 cases. However, awareness also opens the door for planning and proactive steps to maintain a positive mindset throughout this trying season.
To counteract my winter blues, I’ve recently increased my vitamin D intake and am contemplating restarting a daily CBD regimen. I’m also committed to exercising regularly to alleviate stress and boost my mood. Many friends recommend therapy light lamps and sunshine bulbs, so I plan to explore those options. Despite my initial reluctance, I will strive to step outside daily for walks or runs. Some friends have expressed their dedication to daily movement and are considering outdoor fire pits or ceramic heaters to enjoy the winter air. Others engage in home improvement projects, use meditation apps, or adorn their spaces with twinkle lights to enhance their spirits.
However, all these strategies are quite centered on my own needs, which could ironically contribute to the very isolation I’m trying to ward off. Sonja Lyubomirsky, a psychology professor at UC Riverside, emphasizes in her book, The How of Happiness: A Scientific Approach to Getting the Life You Want, that shifting our focus from ourselves to others can often lead to greater happiness.
To combat feelings of isolation, psychologists often recommend cultivating a sense of self within the broader context of our world. Social connections are vital to our happiness, yet the pandemic has made it more challenging to maintain physical contact with loved ones. An 80-year longitudinal study found that strong relationships are the cornerstone of happiness. We are inherently social beings, and loneliness can adversely affect our mental and physical health.
For instance, Jessica from Vermont shared, “At the end of March, I immersed myself in a new direct sales venture. Attending virtual meetings and connecting with new individuals provided me with a sense of community I had been missing.” Similarly, Mark, also from Vermont, mentioned, “We’re having candid conversations with a ‘bubble’ family—people with whom we can share our homes. As we prepare to spend more time indoors, it’s comforting to know we have others for playdates and adult conversations. These mom venting walks are essential for my sanity.”
Acts of kindness and service can also help us break free from negative thoughts. I need to remind myself of the uplift that comes from helping others during low moments. Research supports this; being kind can elevate endorphins, serotonin, and oxytocin—hormones that enhance our mood. Moreover, volunteering fosters social connections that alleviate anxiety, lower blood pressure, and combat memory loss and depression. By committing to regular acts of kindness, we cultivate a sense of purpose, enhancing our feelings of connectedness and significance in the world. When we focus on others, we often become less consumed by our own struggles, offering a valuable coping mechanism.
Another effective strategy to maintain a positive outlook is to seek inspiration or moments of awe each day. Dacher Keltner, a psychologist from UC Berkeley, notes that experiencing awe can lead to various benefits, including a greater sense of time and increased feelings of generosity and well-being. Connecting with something larger than ourselves can create positive emotions. Whether it’s through art, music, nature, or even a peaceful moment gazing at the sky, it’s essential to find those awe-inspiring experiences. Despite the harshness of winter where I live, a snowshoe trek under a sunny sky can be truly rejuvenating. It’s crucial to gain perspective during these days, recognizing that we are not the center of the universe.
While these ideas may seem abstract, combining them with tangible plans to enhance our happiness can help us endure the difficult winter ahead. By redirecting our focus from our own gloomy thoughts, we can discover pockets of light.
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Summary
Navigating the winter months, especially during a pandemic, can be challenging. It’s essential to recognize the potential for increased anxiety and depression while also focusing on strategies to enhance well-being. By prioritizing social connections, engaging in acts of kindness, and seeking moments of awe, we can foster happiness and a sense of purpose. Balancing self-care with community engagement is key to weathering the winter blues successfully.
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