It’s the winter season and in most parts of the US, it is cold. With the winter season half way over, it’s worth observing how the season is affecting you. Winters can be freezing cold and most of us Africans are not used to it. No matter how long I’ve lived in the US, it’s still too cold to be outside in the winter. In most parts of Africa, we have two seasons, rainy and the dry season, no snow, no big winter jackets, no changing of clock times, no longer nights and shorter days (okay, maybe a little bit). These weather changes can affect us, sometimes in ways we might neglect. Thus, here is a chance for you to check in.
Mental state
How are you doing? Are you sleeping too much? Are you having a hard time getting out of bed? Have you noticed that you have a lower mood? Are you lacking motivation to do what you need to do? Do you feel less energetic or lacking in energy? Are you losing appetite? Do people easily annoy you?
Seasonal Affective Disorder (SAD) is a real thing that affects a significant number of people yearly. It is a type of seasonal depression that people experience during the same period around the months from October to March. It includes some of the symptoms mentioned above and more but may vary per person.
Note: Saying yes to all of the questions above doesn’t automatically mean you have SAD, but could be indicative that you are struggling. Keep reading!
Social connections
There is another thing that happens during the winter, we hibernate. Okay, we’re not animals, what I mean is many of us stay indoors more frequently and can drift away from people or even isolate. It’s cold so it could be warmer to stay indoors. If that’s not you, good for you! For the rest of us, let’s do a check in.
When was the last time you went out apart from going to work or school? When was the last time you met up with a friend(s)? How are your relationships doing? Are you connecting with people? Do you feel lonely (loneliness = how you feel about your situation)? Do you feel isolated (isolation = you’re drawing away from people or you don’t have people to connect with)? Have you been doing more things alone? Are you drinking more alcohol or using other substances more frequently?
Tips to feel happier by the end of the winter
With all the challenges the weather can bring with our mental state and social connections, below are a few things that can help you cope.
- Set a few small goals for yourself. You won’t do much if you aren’t sure what to do so put some things down on paper or your electronic device. If you have set goals for the year, this may be a guide to give you direction on what you could be doing. Not sure how to plan it, pick a day maybe during the weekend, where you plan out your week ahead. Incorporate one or two small things you can do toward your goals. Do you need to schedule that dental appointment? (I do!) Who do you want to visit? When can you do this? You don’t have to fill up your schedule, just take a few steps toward doing something productive.
- Get yourself up and go do it anyways. Go take a walk, go to the gym, go for a run, get yourself out and moving especially when you don’t feel like it. Don’t just sit and watch TV. If we did things only when we felt like doing them, many of us wouldn’t take ourselves to work each day neither would we be in school. It can be easy to neglect our personal lives because we don’t have deadlines on them. But push yourself to get up and go do it, whatever it is you want to be doing.
- Go to bed on time so you can get up on time. Some of us are busy and it keeps us up late into the night, but then others stay up late watching shows or movies or scrolling through social media. Getting a good night’s sleep has a significant positive impact on mental health. But in order for you to get a good night’s rest and get up early to do all that you need to do the next day, you need to go to bed early. Set a time for yourself. And aim for 7 to 9 hours of sleep each night.
- Call or text 1 to 3 people you want to spend time with and do it. Go visit them or invite them for dinner or go out somewhere. Social connection is highly correlated to well being and happiness. And I mean positive relationships and not just having people around you. Again, even if you don’t feel like doing it, get yourself up and go do it. Say yes to an invitation for an event.
- Make your house/apartment bright and enjoyable. Since you’ll be spending less time outside, why not make inside more pleasant? This could include small changes like buying brighter lights. There’s actually a thing called “sun lamp” that mimics the sun and has positive effects to combat SAD. Go ahead and google it or light therapy! Apart from lighting, keeping your house tidy or buying a few nice decorations could change how you feel about living in your house.
- Find something to look forward to. This does not have to be something big. It can be something as small as eating something you enjoy at the end of a long day, going out to dance, watching a movie you’ve wanted to watch. You could also be looking forward to something bigger like a vacation, a celebration with a loved one, a wedding, whatever it is. If you don’t have anything in mind, think about your goals, set a date for an outcome, and start thinking about how it would feel to accomplish that goal.
If you notice that you are struggling and you can’t bring yourself to do any of the 6 tips, consider seeing a psychotherapist. Read my answers to 10 frequently asked questions about psychotherapy and view my resource page for more info on how to get help.
In case you are thinking “well the winter is almost over so I’ll just wait till May,” think again. Is it worth 3 more gloomy months rather than increasing your happiness now? Pick one of the 6 tips and commit to it for the rest of the winter and notice if any of your answers to the check-in questions change.
