By Martha Catlette, PHD, PMHNP-BC

Many people dread the winter months and find themselves counting the days until spring. Common complaints include having less energy, wanting to sleep more, and gaining weight. According to the American Psychiatric Association (APA), approximately 40% of Americans report a decline in mood during the winter months. In addition, approximately 5% of people worldwide develop a type of major depressive disorder that is seasonal, known as Seasonal Affective Disorder (SAD). SAD can occur in summer but is primarily associated with winter. Let this year be different by bringing a new understanding and perspective to the season of winter, learning new ways to protect physical and psychological well-being, and finding more ways to enjoy the winter season.

Fall Equinox and Winter Solstice
This year, the fall equinox fell on Sunday, September 22, 2024, for the northern hemisphere and marked the beginning of autumn with the alignment of the sun exactly above the equator, making day and night equal in length. Thereafter, the days will grow shorter until the winter solstice on December 21, 2024. The winter solstice marked the day that the sun traveled the shortest path through the sky, with that day having the least daylight and the longest night. Since then, the days have been getting longer. Many cultures celebrate the winter solstice as a time of rebirth with the return to longer days and more sunlight.

Effects of Less Sunlight
Due to less sunlight during fall and winter, our natural biological rhythms can
become dysregulated, causing problems with mood and sleep. There is scientific evidence to support that decreased sunlight can affect important neurotransmitters that regulate mood and sleep, specifically reducing serotonin, which is needed to feel good, and increasing melatonin, which makes us want to sleep more. https://www.news-medical.net/health/The-science-behind-the-January-blues-Understanding-seasonal-affective-disorder.aspx


Cultural Perspectives
Our perception of the winter months is influenced by our culture, history, and where we live. Our Western view of the seasons is very different from ancient cultures. According to Sandra Ingerman in Walking in Light: The Everyday Empowerment of a Shamanic Life, the cycles of the natural world with the changing seasons help us see the relationship between the
life principles of death and birth, flow, rest, letting go, and change. The concept of change is the one constant thing in nature. Aligning with the seasons and cycles of nature can help us learn to be more flexible and better accept life’s changes as they occur. According to Don Jose Ruiz in The Medicine Bag, Shamanic Rituals and Ceremonies for Personal Transformation, Toltec wisdom views winter as a time when plants and animals go into hibernation. It is also a time for turning inward, being still, finding comfort, and being with friends and family. Winter reminds us that even though the frigid months can bring hardship, light always follows a period of darkness.


The Danes are known as the happiest people in the world, according to Meik Wiking, CEO of the Happiness Research Institute of Copenhagen, despite the cold, damp climate they live in. The Danish people have embraced the concept of Hygge to help them feel safe and at home in their world. Wiking explains in The Little Book of Hygge how to experience more joy and contentment the Danish way. Specifically, the Danes believe in being comfortable,
turning down lights, using candles, turning off phones, being present, spending time with those you care about, and eating cake. Their motto is “Live today like there is no coffee tomorrow.” Their focus is on how to experience more joy and contentment during those frigid days.

Ways to Find Wellbeing
Each season has qualities that give it meaning. Winter represents cleansing through the movement of cold air and sudden gusts of wind, which translates to clarity of thought, knowledge, peace of mind, and appreciation of the warmth that follows the cold (Ruiz, 2022). There are specific steps that can be taken to maintain mental wellbeing during the winter months, along with shifting from an attitude of doom and gloom to an appreciation of the
qualities of wintertime as preparation for the light of spring.

  1. Get 7 to 8 hours of sleep. Adequate sleep is foundational to mental health. Too much or too little can affect energy levels, mood, and clarity of thought. Develop a nighttime routine with soothing activities- a relaxing bath, gentle yoga, reading a non-stimulating book, meditation, journaling, drinking herbal tea, and avoiding screens one hour or more before bedtime. Consistency of sleep hygiene is the key to healthily regulating sleep.
  2.  Stay connected with friends and family. Humans are social beings. Staying connected to others is essential and can boost our mood and reduce the risk of mental health issues. Find ways to connect and be together with like-minded people beyond technology and social media. Find ways to spend time in the company of real people that you enjoy being around.
  3. Practice present-moment awareness. Find ways to practice mindfulness and meditation to decrease the mind’s tendency to create stories in the head. There are many books, free apps (i.e., Insight Timer), and YouTube videos to facilitate this process. Learning to regulate thought is a skill that is foundational to being happy. Constant viewing of social media entertains our minds but teaches us to constantly seek something more than the now.
  4. Follow the Mindful Movement. Research has shown that walking regularly can be as effective or more effective than taking psychiatric medications for depressed mood and anxiety. Find a type of exercise or movement that you enjoy and do it consistently (yoga, Pilates, Tai Chi, walking, gym, classes in person and online)
  5. Experience the natural world. Find a way to keep moving during the winter months. Go outside, breathe fresh air, and connect with nature through the five senses despite the cold and wintry weather. Experiencing the energy of nature and connecting with the earth’s electromagnetic energy can greatly improve mood and energy.
  6. Align with the earth. Research supports the use of grounding devices such as grounding mats, sheets, and electrodes that align the body with the earth’s electromagnetic energy to improve sleep, reduce inflammation, and treat autoimmune disorders. Grounding is also reported to reduce stress, normalize cortisol levels, and speed wound healing.
  7. Talk to your healthcare provider about light therapy. If it is an option for you, especially if you experience Seasonal Affective Disorder (SAD). Light boxes are not regulated by the Food and Drug Administration (FDA), so not all have the same specifications and quality.
  8. Control your media exposure. Have a plan for the time spent looking at the news and social media, decide on a time to check in with a trusted news source once or twice daily, but limit the time spent. Use the extra time to focus on a home or self-improvement project that allows the expression of creative energy rather than being controlled by external influences such as news or reels, which contribute to automatic, repetitive, nonproductive thoughts.
  9. Seek mental health support if needed. Everyone needs support at one time or another. Don’t be afraid to reach out if you are experiencing extreme stress and are not able to manage your emotions and actions. The simple act of talking to another person can make a huge difference in gaining perspective and knowing what next step to take.

 

Martha Catlette at Greenspot Wellbeing, LLC in Oxford, Miss. on Friday, October 11, 2024. (©Bruce Newman)