Finding Light During the Winter Darkness
By Meghan Ringler, LCSW
The holidays have come and gone, and we are now in the thick of winter. The days continue to be short, cold, and gray and the taste of spring is still out of reach. Especially for those who reside in the northern states, winter can take a toll on an individual's mental health. This can be due to a multitude of factors both biological and environmental. Lack of sunlight, fresh air, and physical activity are important factors that influence your general mood over the winter. However, biologically, some of us are wired to be impacted more severely by the changes in the season. This is known as Seasonal Affective Disorder (SAD). To a lesser severity, many people experience some semblance of the winter blues. Allow this article to provide you some alternative perspectives and new tools as we navigate the winter season. To begin, let's explore the reality of Seasonal Affective Disorder and why the shift in season can elicit this type of chemical reaction for some.
Understanding Seasonal Affective Disorder (SAD)
Seasonal affective disorder is characterized by a stark shift in mood usually correlating with seasonal changes. The most notable is the shift into Fall that creates symptoms such as:
Feeling listless, sad or down most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy and feeling sluggish
Having problems with sleeping too much
Experiencing carbohydrate cravings, overeating and weight gain
Having difficulty concentrating
Feeling hopeless, worthless or guilty
Having thoughts of not wanting to live
So why does this happen? Well, it's thought that the changes in daylight can cause a chemical change in the brain that leads to symptoms of depression. When the days are shorter and there is less sunlight available, some bodies may overproduce the sleep related chemical, melatonin. While melatonin at 9:30pm can be helpful for sleep, the overproduction of it during daytime hours is what can lead to the experience of depression-like symptoms (1). If you feel that SAD is something you may be experiencing, know that there are a variety of treatment options that can be explored with a medical professional, including Somatic Therapy, which can provide effective support for managing seasonal affective disorder symptoms.
Give yourself permission to slow down
To find mental peace during the winter months, it may require the “less is more” approach. It's our natural inclination to stay busy or productive, but what if we were to challenge ourselves to listen to the season and promote slowness and rejuvenation. To conceptualize the beauty of slowing down during the winter, let's explore the Scandinavian tradition of Hygge. The word Hygge essentially means, “coziness” and “well-being.” This tradition is a response to the cold and dark winters as a way to ward off the “winter depression” and instead let in light to both your home and your heart. Hygge allows for embracing the winter darkness as an opportunity to find comfort and wellbeing through slowing down (2). Hygge contradicts the western world’s emphasis on productivity and go-go lifestyle, it challenges the individual to prioritize connecting to self and what gives you light during the winter months. This could mean curling up with a cozy blanket in the glow of a candle during a gloomy February day or finding excitement in the project of creating a warm and filling soup. It's finding contentment in the simple pleasures of life. As a thought experiment, reflect on why this may be difficult for you. When tapping into the idea of slowing down, we may find ourselves resisting and instead falling into “should” type statements. Instead challenge yourself to identify: what would be so bad about slowing myself down and finding comfort and coziness in the thick of the darkness? Allow for the potential of winter, experiment with finding comfort and exploration. Utilize the season as a sense of opportunity to truly listen to what your spirit needs.
Find opportunity in the winter season
The winter season can limit the motivation to pursue outdoor activities, or really any activities at all. If you find yourself wanting more out of your winter season, start looking for new and different opportunities for engagement. If you find yourself feeling stuck and unable to self motivate, utilize the concept of goal directed behavior. This is a strategy utilized in Behavioral Activation, a common intervention used for those experiencing symptoms of depression. When we are experiencing low mood and general apathy towards life- goal directed behavior challenges the individual to shift their actions based on a common goal versus taking action based on your mood. This may look like setting the goal of grocery shopping for a cozy meal with friends even when you find that your mood feels rather negative and self isolative. Once the goal is completed, there can be a shift in mood and a new feeling of accomplishment.
Identify specific values worth making contact with over the winter season as this may act as a counteraction to the winter blues. For example, the value of adventure might look like cooking a meal outside of your comfort zone or getting lost in the plot of an engaging book. Finding opportunity doesn’t need to be a grand gesture. Opportunity is reachable even in the seemingly mundane areas of life. Importantly, really consider if finding opportunity is within your bandwidth as it's okay to prioritize recharge, comfort, and consistency during the winter. Spring will need our rested spirit, as it is the time of rebirth, growth, and the abundance of new life (3).
“Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.” —Edith Sitwell
Therapy can help you with Seasonal Affective Disorder. You can book an appointment with me here! And if you're specifically looking for a black therapist, we have qualified professionals available to assist you!
Resources:
1.https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
https://aamodtplumb.com/hygge-slowing-scandinavian-way/
