Managing the Winter Blues
What to do when you’re feeling affected by the dark winter times.
There are some things that I love about winter: The sound of thunder and rain, the colours of the leaves, and how my favourite places seem to have more space. The winter sunshine feels brighter, and the sunsets are even more beautiful.
But there are some things I love less about the winter; the short days, long nights, grey skies and the darkness, still feel sudden, invasive and difficult to adjust to. Although mostly, winter blues is something I now manage well, there are still those odd days when it feels as though someone pulled out all the plugs and turned all the lights off. On those days, I have very little energy, my mood is low and I envy a bear’s ability to sleep till its over.
Winter blues feels different for everyone, and I want to acknowledge that it’s the milder form I’ll be speaking about here. Seasonal Affective Disorder, at the other the end of the spectrum, I’ll discuss briefly at the end of this post.
There are a few things have helped me change my relationship with both the darkness and how I feel about it.
I’m more accepting of my feelings.
Through autumn and winter, I need more sleep, I have less energy and I am not as active as I’d usually be. Some mornings I wake up with feeling anything but vibrant and I’m not sure why. I used to try to resist and push against those feelings, which used to make me feel frustrated with myself, and the feelings even more powerful.
Acceptance feels quite different.
For me it’s not permission to give up, stay in bed and not try. My body is responding to the change in the weather by wanting to close in, turn inwards and to sleep when it’s dark. I am sensitive to my environment, which includes the change in my mood and energy when days have passed without sunshine. It’s permission to feel different than I did a few weeks ago, knowing that’s it’s temporary.
I’m more compassionate towards myself.
Self-compassion is about supporting yourself in a compassionate way. I ask myself what I am in need of at this moment. This is both helpful when I need to give myself permission to stay on the sofa, reach out to someone else, and when there are things I need to get done.
When we have to get up, and we don’t feel like it.
Ask yourself, what do I need that will help me get out of bed. It might be a hot shower or setting your heating so your home is warm by the time you wake up. A friend of mine has Van Halen’s Jump as her morning alarm. What would be the equivalent of that for you? What are you able to do less of that then allows you to use the energy you do have, to get done what needs to be done and to take care of yourself.
Communicate how you feel to the people that need to hear it.
This doesn’t have to mean bearing your soul. It can be as simple as ‘it takes me a little while to adjust to the clocks going back’.
Make the most of the sunlight.
Even though you may not feel like it, the winter can have some of the most intense sunshine and clearest blue skies. Wrap up warm, take a hot drink if you need to and take yourself to a spot that you love to sit in or walk through when the sunshine is at its peak.
No Sunlight? Make light.
Open fires and candles inject both warmth and light into a room. Pick candles or oils with scents that you know lift you. I love the smell of orange and nutmeg, both known release energy. Use halogen bulbs in your home. There are much closer to daylight than tungsten. Proven to elevate mood, energy and alertness, light boxes are also worthwhile investments particularly when used first thing in the morning.
Imagine light.
There are those weeks when the sun hasn’t appeared for days. On those days I use this short Visualisation below.
Close your eyes and imagine your favourite place with just enough sunlight.
Where are you?
What can you see around you?
What can you smell?
What can you hear?
What are you doing?
How does being here in this make you feel?
When I do this, I feel more peaceful emotionally, and my body responds accordingly. It’s a cheap and effective way to take a short break.
Bring bright colour into your home and wardrobe.
It’s amazing how colour can bring warmth into your home and change your mood. I have terracotta throws on my sofas that add instant warmth. Adding a touch of red to your clothing (or variation of): whether socks, a jumper or Scarf can also have the same effect.
Move: Even if you only manage something small.
Walking always works for me. Always. However, on those days when it feels hard to get out of the house, try putting on your favourite song and move. Ten minutes of yoga will also warm up the body, increase your heart rate, elevate your mood, ground you, energise you and instil calm.
Do something you love.
Have you ever noticed the mood lift and energy surge you gain from doing or talking about something you’re passionate about? Start with the thing that feels easiest to do, and the next easiest, and so on. Think also about the things you enjoy about the darkness. Fireworks? Log Fires?
Supplement your vitamin D.
Vitamin D is naturally found in certain mushrooms, oily fish and egg yolks. Our bodies also naturally produce vitamin D via exposure to the sun. In winter it may be helpful to complement your vitamin D intake with supplements. There are risks associated with taking too much vitamin D, so do always have a blood test and speak to your GP beforehand starting.
Believe yourself, even if others refuse to.
Self-compassion also means acknowledging your feelings, even if those around you, think winter blues don’t exist, it’s an excuse to stay in bed, and to ‘get over it’. These messages are as unhelpful as being told to ‘just think positively’. You know how you feel, you know what feels different, and your feelings are real because you’re experiencing them. The why and what you can do about it, you can think about next.
Be kind to yourself.
It is ok to feel slower and be slower. If you need 9 hours sleep when you usually function on 6, this is ok. If during winter your preference is to be at home and cosy rather than go out that is ok too. If you happen to feel less vibrant than usual you are allowed to. The key is to be aware of your needs and to trust your internal compass. Where does your own line cross from solitude to isolation, or from self-care to not functioning? Also, remember to ask yourself, is this helping me or making me feel worse?
A note about Season Affective Disorder (S.A.D).
People with SAD can experience symptoms similar to those with depression, which affects their ability to work and function. It has also been described as winter depression. For a person with S.A.D. having clarity of thought is difficult, as is the ability to have compassion for themselves and their personal experience. If this sounds like you, or someone you know, please see the link below this post, for places where you can get support during this time.
Thank you for reading,
Catherine.
