The stretch from January to March can feel long and dreary. While many of us expect to return back to life feeling recharged from holiday celebrations and time with loved ones, many of us return feeling a sense of discomfort. Particularly, in the winter months, the colder temperatures, reduced hours of sunlight, and vulnerability to sickness can naturally make us more likely to hibernate, be less active, and slip in unhealthy lifestyle routines. This can cause a dip in mood, energy level, and motivation without us even realizing it.
Seasonal Affective Disorder, is a type of depression that occurs discretely during colder seasons and can directly affect the way we feel during winter months. This awareness can help us be more purposeful with how we go about our day to day routines and make decisions with our mood in mind. Below are some ways we can help our students manage mood during the winter months:
Increase opportunities for sunlight and exercise. Vitamin D levels typically lower in the winter, making us more prone to fatigue. Exercise generates endorphins and dopamine, so we may need to be more deliberate with producing these “feel good” chemicals in the winter. Encourage your family to stay active or engage in activities together.
Find a balance between different kinds of activities. While we might prefer to stay inside, resist the urge to engage in only sedentary activities. Plan your week out in advance so you can maintain a sense of balance for your child and family. If possible, try to create a mix of being indoors and outdoors with a variety of physical activity levels.
Form and keep healthy lifestyle habits. The colder months can make us more prone to spending more time in bed, eating foods that are higher in fat and an uptick of our use of screen time. Take note of how yours and your child’s use of downtime and appropriately model healthy habits.
Be flexible and creative. Regularly doing relaxing and enjoyable activities helps us to have a stable mood and more energy. Yours and your child’s usual interests, hobbies or sports may not be as available. Help find alternative things to do and try new thing together. Intentionality and planning will go a long way!
Practice mindfulness. Less activity can trigger negative thoughts and worry. Providing structure in our yours and your child's day can leave time and space for a more mindful approach to daily living. Mindfulness is about being grounded in the here and now, and attentive and curious about our experiences.
Many of us will find our mood can be affected mildly and temporarily as a result of the factors described that are unique to winter. It is important to keep the dialogue open between you and your child.