Survive the Winter: Walk, Don’t Overcycle, Control Your Eating

What do you usually do in winter? How do you maintain a good mood when daylight hours are so short, and when you go outside, you have to wrap yourself in several layers of clothing?

Before the start of the pandemic, skating rinks, festively decorated cafes and New Year’s corporate parties were salvation for many, and the need to abandon this a year ago became the «icing on the cake» of anxiety, sadness and hopelessness. This winter seems to be doing a little better. And yet, many admit that they still feel unsafe in public places and prefer not to take risks.

What if you know this too? How to support yourself when seasonal depression looms on the doorstep?

1. Whatever the weather — take a walk

At least for half an hour, and especially in the morning, such a “remedy” is strongly recommended by Dr. Norman Rosenthal, who conducted research on winter depression and seasonal affective disorder (SAD) back in the 1980s. The book “Winter Blues” written by him in 1993 is still being reprinted. In it, Rosenthal says that approximately 5% of the population suffers from clinical SAD and another 15% report mild symptoms of «winter blues».

It is not difficult to distinguish between these two conditions: SAD significantly worsens the quality of life — the patient’s mood is constantly lowered, he becomes irritable, apathetic, feels despair and hopelessness. And in this case, of course, you need the help of a specialist. But everyone else needs to help themselves by any means available, and being in the open air is the first of these.

Kari Leibovitz, a psychologist at Stanford, agrees with Rosenthal. She is sure that a walk on the street, even in bad weather, will not be replaced by any, even the brightest artificial lighting (although you should not refuse it either). So, no matter how great the temptation to spend the whole day in cozy and warm pajamas, dress warmly — and march on the street!

Firstly, even a short walk will cheer you up. Secondly, after it you will be able to return home to warmth with double pleasure. And finally, you might really like it. Don’t believe? Just try.

2. Don’t be too hard on yourself.

In 2014, Kari Leibovitz moved to the Norwegian city of Tromsø. When the first shock from the fact that the inhabitants of the town, as it turned out, did not see the sun at all for two months, passed, I realized that the locals were preparing for the most difficult and gloomy months in advance, and this should be learned from them. What exactly can be done?

At a minimum, plan for more rest and sleep and less work. And certainly do not scold yourself for reduced productivity and fatigue. This is normal, this is a consequence of winter and sooner or later it will pass. For now…

3. Do what makes you happy

Yes, it sounds too primitive, but perhaps it’s time to return to all the activities that saved you in the first wave of the pandemic. Get a box of needlework from the mezzanine, schedule a zoom call with friends and an online game, bake pies — do everything that cheers you up.

Allow yourself to slow down and enjoy all the things you usually don’t have time for: for example, lie on the couch with a good book that you have been putting off reading since the summer, play with your pet, take a relaxing bath, cook something delicious.

4. Don’t Load Up on Carbohydrates

Speaking of homemade pies, of course, the smell of fresh pastry creates a special atmosphere at home, and at this gloomy time of the year we have so few sources of pleasure left that we want to draw it exclusively from food. But still try to find a balance between pleasure and proper nutrition.

Try new recipes, cook hot soups, brew fragrant tea — all this will brighten up the winter and will not leave behind undesirable consequences that you will have to deal with in the spring.