New England winters can be particularly tough for me. Each autumn, I prepare myself for the chill and darkness that stretch on for months. I long for the ease of summer and the warmth of sunlight. Although I still manage to spend time outdoors, by January, feelings of claustrophobia begin to creep in. The holiday season usually adds to my stress. While I don’t want to fall into the trap of expecting this winter to be unbearable due to the pandemic, I recognize the additional layers of anxiety and despair that this season can bring, especially given the ongoing challenges many of us face.
Seasonal Affective Disorder (SAD) impacts around 10 million Americans annually and can be associated with severe depression and substance abuse. Considering everything I’ve mentioned, it’s crucial to acknowledge the heightened risk of mental health struggles this winter as we retreat indoors amid a surge in COVID-19 cases. Yet, with awareness comes the opportunity to implement strategies to maintain a positive mindset throughout a COVID winter.
I’ve decided to increase my vitamin D intake, contemplate resuming a daily CBD regimen, and commit to daily exercise to alleviate stress and elevate my mood. Several friends recommend using therapy lamps and sun bulbs, so I’m looking into their costs. Despite my complaints, I’ll make a conscious effort to get outside daily for walks or runs. Some friends are also dedicated to daily movement and are considering purchasing fire pits or ceramic heaters to enjoy the outdoors even when it’s chilly. Others focus on home improvement projects, meditation apps, and decorative twinkle lights to enhance their mood.
However, I realize that these plans are predominantly self-focused, and such self-centeredness could exacerbate my situation if I don’t also extend my attention to others. In her book, The How of Happiness: A Scientific Approach to Getting the Life You Want, Sonja Lyubomirsky, a psychology professor at UC Riverside, emphasizes that directing our attention away from ourselves and towards others tends to yield positive outcomes and boosts happiness.
To counteract this, some psychologists advocate for developing a sense of self in relation to the broader world. A key aspect of happiness is social connectedness—something that can be challenging during a pandemic that restricts physical interactions with loved ones. An 80-year-long study found that relationships are fundamental to happiness. As social beings, our mental and physical health deteriorates when we feel isolated.
My friend Jamie from Vermont shared, “At the beginning of the pandemic, I jumped into a new direct sales venture. Attending virtual meetings and connecting with new individuals provided me with an online community I lacked before.” Another friend, Lisa, mentioned, “We’ve established a ‘bubble’ family—another household we can safely interact with indoors. This arrangement allows for kid play dates and gives parents a chance to connect and share experiences, which is essential for my sanity.”
Many find that performing acts of kindness and serving others helps them break free from negative thought patterns. I must remind myself of the uplift this brings when I’m feeling down. Research backs this up; studies indicate that kindness can elevate endorphins, serotonin, and oxytocin—chemicals that enhance our mood. Helping others fosters social bonds, reducing anxiety and blood pressure while combating memory loss and depression. Regular volunteering can instill a sense of purpose, significantly improving our feeling of connection and relevance in the world. When we focus on others, we often think less about our own problems, which can be a valuable coping strategy.
To maintain a balance between self-care and outward focus, finding inspiration or moments of awe in daily life is beneficial. Dacher Keltner, PhD, a psychologist at UC Berkeley, asserts that experiencing awe leads to numerous benefits, including an expanded sense of time and enhanced feelings of generosity, well-being, and humility. Feeling part of something greater can positively impact our mood. Engaging with art, music, nature, or even simply gazing at the sky can inspire awe. Despite the harsh winters where I live, a snowshoe trek through fresh snow on a sunny day is always breathtaking and rejuvenating for my spirit. It’s vital to step back and gain perspective during our daily lives, recognizing that we are not the center of existence.
While these concepts may feel abstract, when combined with practical plans to enhance our happiness, they can help us endure the hardships of winter. By shifting our focus away from our dark thoughts, we can discover glimmers of light.
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Summary:
As winter approaches amidst the COVID-19 pandemic, it’s essential to acknowledge the potential for increased mental health challenges. Seasonal Affective Disorder affects millions, and maintaining social connections is crucial for well-being. Engaging in acts of kindness, finding moments of awe, and establishing a supportive community can significantly improve our mental health. By focusing on both self-care and the well-being of others, we can navigate this winter with a more positive outlook.