If The Winter Gets You Down
Ivy Griffin
It’s that time of year - the days are shorter and shorter, there’s less sunlight and more darkness, the temperature drops. If you’re like me, you may feel an internal dread, an urge to push the winter away and return to sunnier, warmer, longer days. As highly sensitive people, we can be particularly attuned to the change in seasons. This awareness can be really enjoyable when the seasons are shifting in a way we like and can bring a heaviness, an anxiety, or even a foreboding, when they’re changing in ways we don’t like. The approaching winter and its darker days can really take a toll on our sensitive selves.
While no advice will change the seasonal shift or Covid, here are so Do’s and Don’ts that might help lighten the load:
Do know that all of this is normal. Seriously. Around 5-6% of people suffer from full blown Seasonal Affective Disorder (SAD) every winter, which is basically depression triggered by less sunlight. Somewhere around another 14% of people have a milder form of SAD, known as the winter blues. It’s legitimate for shorter days to cause a downward shift in your mood. While we don’t yet know the full effect of the pandemic, we do know that people’s mental health has been very impacted.
Don’t blame, berate, or beat yourself up. Whether you are experiencing a drop in your energy level and motivation or whether you’re sleeping a lot more and struggling to get out of bed, this isn’t your fault. It’s brought on by environmental changes. Then, add in our sensitivity to our surroundings, and consider how HSPs may be even more impacted than the general population. Now, throw in a pandemic that keeps going and going, and ughhh. It sucks. And, you’re not alone.
Do focus on any aspects you enjoy about the season. Although I hate the long, dark nights and the lack of sunlight, I do love Halloween costumes, watching the leaves change color, decorating for the holidays, and eating comfort foods like mac & cheese. Think about what you DO like, even if it’s just a chance to catch up on Netflix or not have to accept all those holiday party invites.
Don’t get stuck in the same routine every night (unless this is comforting to you). As sensitive souls, routine can be soothing. We can thrive in knowing what to expect and leaning in to that. However, even things we love can wear on us when we do them all the time. Too much routine can lead to underwhelm - a sense of boredom, disinterest, apathy, basically feeling meh. So, if you notice you’re moving into underwhelm, try to change it up. Really simple things like eating dinner in a different room or changing up the order in which you do your chores can offer some easy novelty.
Do plan fun things. I know, I know, this is way harder with Covid. Plus, if you’ve got SAD or the winter blues, you may be feeling so blah that you don’t really care or just don’t have the energy to think about it. I hear you. I do. I’ve been there, and I still go there sometimes. But, it really helps to make yourself do this anyway. Because of our sensitivity, we benefit so much from positive experiences. Try to look ahead, even if just to this evening, and plan to do something you enjoy - play a game, cook a new dish for dinner, break out that crochet you keep meaning to try. Then, once every week or two, look ahead at your calendar. Plan to do something bigger that you’ll look forward to - take that drive to the coast, get out for a hike or snowshoe, visit a winery with outdoor tastings. Having periodic fun activities on the calendar really can help lighten the load.
Don’t isolate. When we’re feeling down or disheartened with the state of the world, it’s natural to pull inward. Being with other people may feel like it takes way too much energy that we don’t have. However, depression really feeds on isolation. Being alone can allow all those negative thoughts and feelings to take over and can make it hard to remember there’s any other way to live. Being around other people can help pull us out of this. Ideally, catching up with a good friend, a supportive family member, your partner, or having regular therapy sessions can really help. If those are harder to do in the moment, even getting out and being in a space around other people is useful. A trip to your fav coffee shop or some time browsing the aisles at Target is good for you too.
Like so many things in life, there’s no easy fix for feeling down. As HSPs, we can be even more prone to periods of low mood. Try to give yourself some of that compassion you so freely give to others, check out these tips, and see if you identify any of your own ideas to help. This too shall pass.
Of course, if you need some extra support, just reach out.
Take good care,
Ivy Griffin, LMFT # 51714
Director
she/hers
Thrive Therapy & Counseling