If you feel sadder during the winter, you're not alone.
Whether your part of the world experiences snow, ice, continuous rainfall, cold, subzero temperatures, or even if it's simply the shorter amount of sunlight, it can be more of a challenge to feel your same energy levels during this time.
Sure, some people aren't affected by this, and may even thrive in this. They could even experience this feeling during other seasons. For the time being, it's winter in the Pacific Northwest, and this the season we'll be focusing on.
3 ways to help improve your mood during winter
For those of us who experience what some may call the winter blues, there are small habits we can build to help us improve our mood. On average, it takes about six to nine months of consistent practice to build a habit. Even though we'll be out of winter in the next six to nine months, keep in mind these are habits that can help you during any season.
1. Practice Gratitude
Now, let us start out by pointing out that we don't mean blind positivity. Practicing gratitude can still acknowledge the adversities we face during winter while reminding us that positive things can exist simultaneously.
It may be different for each of us, but some examples of the things we are grateful for during the winter here at Burgeon Bean are:
- The warmth of fuzzy, fleece socks
- Even if we don't always love it, we appreciate the large amount of rain that keeps our forests lush and green.
- Less crowded hiking trails -- even if it means hiking in the rain
The things we're grateful for don't have to be limited to winter-related things. It can also be eating your favorite food, catching up with a friend, or even the fact you made it through another day. The thing is, it's about what YOU are grateful for.
We understand this new habit may be challenging to form without having a plan going into it. It's easy to forget something we aren't necessarily used to doing.
Here are a few ways to help build the habit of practicing gratitude:
Find three things you're grateful for.
It's best to practice this at the beginning of your day. It helps to set the intention for the rest of the day. This can be done in as little as ten minutes. Each morning (or whichever part of the day you wake up), think of three things you are a grateful for. Take these three things, and spend a few minutes each on why you are grateful for these things.
As you begin to practice this new habit, pay attention to how you feel throughout your day.
Carry a gratitude rock.
Seriously, we've carried around a gratitude rock in our pockets. Most people don't normally carry a rock around everywhere they go. If you slip your hand into your pocket, and find a rock--a gratitude rock, it's probably going to be something that stands out to you. Each time you feel this rock in your hand, think about something you are grateful for. To further help create this habit, you can also reach into your pocket and hold your gratitude rock when things you are grateful for come to mind first.
Write in a gratitude journal.
Some of us prefer journaling. Keeping a designated "gratitude" journal is another great way to make ourselves present as we reflect on the things we are grateful for. For those who choose physical journal, give yourself the freedom to write how ever you'd like. It's your journal, and if you'd like to toss the rules of grammar, lines and penmanship out, do it. Feel free to doodle, paint, or even collage. The most important thing is that you allow your journal to be an expression of yourself while you practice gratitude.
As an added benefit, a gratitude journal is something you can reference in the future. This can be especially helpful on the days that are a little harder than others.
2. Journal
Even beyond the gratitude journal, writing in any journal gives us a chance to let out our thoughts and feelings. It's okay to write about the occurrences of our day, our ideas, and even the things that didn't go well.
Just the same as the gratitude journal, this is YOUR journal. You choose what you put in it and how you do this.
3. Compassion
Sometimes we may think we should or shouldn't feel a certain way instead of how we are actually feeling. If you are experiencing feelings such as sadness, anxiousness or irritability, your feelings valid.
You are worthy of giving yourself compassion. We don't mean "forgiving yourself". To forgive yourself is implying you are in the wrong. Being affected by the change is season isn't your fault, and it's okay to be gentle with yourself while you learn to help yourself.
These are only a few of the ways we can help ourselves.
If none of these work for you, it simply means you haven't found what works best for you yet. Keep giving opportunity to new possibilities. Even if they don't work, you are one step closer to finding what does work.
If you'd like more help
There is also help in the form of therapy. If we aren't feeling well, it's normal to go to a doctor. Just the same, if you aren't feeling emotionally well, it's normal to seek out therapy.