Many people find the winter months difficult because it impacts their mood negatively. Seasonal Affective Disorder (SAD) is a type of depression and is a very real mental health diagnosis. There are good treatments for SAD and if you believe your winter malaise is impacting your functioning then consult with a mental health professional or your primary care physician.
Most people will not experience the extremes of SAD but could still use a boost this time of year. Fortunately, there are some easy at home interventions you can try to ensure you get through the winter months with more joy and energy.
EXERCISE
Exercise is a fantastic mood enhancer and can also help prevent depression. You might need to get a little more creative in the darker winter months when outdoor exercise is not as easily accessible.
Do a quick YouTube search for indoor exercise and you will find plenty of options! My favorites are yoga and Pilates.
BODY AWARENESS
Noticing your thoughts is a nice tool from the Cognitive Behavioral tradition of therapy. Noticing how you talk to yourself, the types of messages you are telling yourself about your life and the world around you can be good information.
Negative thought patterns perpetuate negative emotions. For some people, they can easily recognize and switch negative thought patterns to positive thought patterns. For others, this type of intervention does not feel accessible.
If you find it is very difficult to switch negative thoughts to more positive ones, then it might be a good time to consult with a mental health professional. If you are experiencing depression, including SAD, it can be very difficult to utilize this intervention on your own.
I always include noticing body sensations when I ask people to notice their thoughts. Knowing how your body reacts to your thoughts is also good information and a place for potential intervention. If you find yourself thinking the worst-case scenario about something in your life, take a quick scan of your body and notice any sensations.
Do you notice tension? Is your heart beating faster? Are your palms sweaty? When we tune into body sensations, we know just how much our thoughts are impacting us. There is an undeniable connection between our mind and body.
Knowing how your body reacts to your thoughts will help you notice when you are having negative or unhelpful thoughts. This can make it easier to identify negative thought patterns and potentially switch your thinking.
Noticing body sensations is also a good opportunity to intervene physically which will, in turn, improve our mood. If you find yourself stuck in negative thought patterns and notice tension as well, you can try a physical intervention such as exercise to help relieve the tension.
Many people struggle to notice body sensations. Fortunately, this is a muscle that can be developed with some practice. An easy practice you can do yourself to increase your awareness of body sensations is a body scan.
Body Scan
Starting with your head and face, bring your attention to this part of your body. What do you notice? Is there tension? Is it warm or cold? Tingly or numb?
Next bring your awareness to your right arm, right hand, right leg, right foot and then up and around the other side of your body starting with your left foot. Essentially you are bringing your awareness in a circle around your body. Pause for a moment on each part and notice any sensation.
Some people find this practice relaxing. It is also a good way to work the body awareness muscle. I encourage you to notice the link between thoughts, emotions, and body sensations. It will not only provide you with good information about yourself but give you more opportunities to intervene in ways that can positively impact your mood.