There’s Snow Easy Answer: How To Handle A COVID-19 Winter
What does the winter season mean to you? Does it evoke images of a snowy day? Holiday lights? Family gatherings? Does it bring up difficult memories of lost loved ones? Family conflict? Resolutions for growth in the new year? If any of these descriptions are registering for you, seek comfort in their commonality. Moreover, are you asking yourself how it’s possible to experience a “traditional” winter season during this novel, unpredictable, overwhelming age of the COVID-19 pandemic? Well, yet again, you are not alone.
Seasonal Affective Disorder, What is it?
Also known as “winter blues” or “seasonal depression,” seasonal affective disorder’s (SAD) clinical terminology is actually major depressive disorder with seasonal pattern. According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), an individual with this diagnosis undergoes a downward shift in mood during a specific season, most frequently winter, and an upward shift in mood following the ending of that specific season. The temporal aspect of this diagnosis is often related to the impact of less sunlight during the winter months on one’s biochemistry. In addition to the common symptoms of major depressive episodes, SAD’s primary symptoms may include oversleeping, overeating, and weight gain. Common treatments include light therapy, psychotherapy, and antidepressants.
What Can I do About it?
Whether you struggle with SAD or are simply worried about changes in your mood over the winter months because of COVID-19, here’s what you can do on an individual level: embrace self-care and adopt self-compassion. Self-care is the practice of tending to one’s needs and wants to activate and/or maintain a healthy state of being. Self-care activities may include going on a walk, calling a friend, taking a hot shower, indulging in a sweet treat, taking a nap, journaling, or reading a book. Self-compassion is the practice of acknowledging and accepting one’s struggles with a sense of kindness, warmth, and a lack of judgment. Self-compassion is providing to yourself the same words of affirmation or comfort that you’d give to a friend.
For example, during a DC COVID-19 winter, you may experience consistent, negative thoughts, such as I’m stuck inside all day and can’t do anything fun. You may see images on social media of friends in warmer climates spending time with peers outside and encounter feelings of jealousy, disappointment, or frustration. Self-care may look like: bundling up and taking a walk outside or turning on your fireplace and roasting some marshmallows. Self-compassion may look like: mindfully identifying the negative thoughts without added self-criticisms, exaggerations, or idealizations (My situation is difficult.); reminding yourself that you’re not alone (Other people are experiencing this too.); and offering yourself kindness (There is no roadmap to this; it’s okay to feel this way.).
Personal recommendation for further self-compassion learning: https://self-compassion.org/mindful-self-compassion-workbook/.
Need Specific Ideas? Look No Further:
Virtual events: parties, dinners, religious services (Send an E-card, create a festive Zoom background, dress up in your favorite winter-wear).
Outdoor gatherings (Schedule these during the warmest time of day).
Gift exchanges (Drop gifts off at someone’s door, send a handwritten card, shop online).
Virtual vacations (Research and select a desired location in which to “travel,” cook a meal reminiscent of the location, dress up in the appropriate attire, decorate the home to match the desired location).
New Year’s reflections (Instead of resolutions, create reflections of the past year, and consider activities you can look forward to).
Create a recipe book of favorite winter dishes (Send to a loved one or spend the day baking).