Confronting February Struggles
Imagine a brisk, gloomy morning in late January, with a warm cup of coffee or tea at hand while your mind wanders. Winter isn’t your preferred season, yet, much like your drink, this is beyond your control. Here’s a gentle nudge: take a deep breath.
Embrace the season where you are
Seasonal affective disorder (SAD) brings recurring depressive feelings tied to seasonal shifts, which may make some individuals hesitant to engage socially or enjoy their usual activities, leading to changes in sleep, diet, and self-esteem. About 15 percent of Canadians experience SAD at some stage in their lives. However, not everyone finds joy in winter for different personal reasons.
Did our ancestors see winter as a period for rest, taking time to relax and enjoy cozy moments? It’s quite possible. They, too, might have faced struggles with seasonal shifts, accepting them as part of their reality.
“Some individuals genuinely experience a significant impact on their mood during the winter, which could stem from a combination of genetics and environmental factors,” explains Catherine Cloutier, a clinical counselor based in Kamloops, BC.
Breaking free from monthly expectations
February often poses its own challenges as the gray winter days lead into a mid-month celebration of love, which can intensify feelings of loneliness during an already tough season.
Rather than focusing solely on these established holidays, consider incorporating small self-care practices that can protect your mood from irritability and feelings of inadequacy spurred by societal expectations.
There are a couple of key points to remember. First, Cloutier advises creating daily routines to boost motivation before winter’s challenges start to weigh on you. Secondly, try to view some of these tasks not as burdens but as opportunities for enjoyment. Activities like walking on rainy days might not seem appealing immediately, but they can lead to positive outcomes that help counter seasonal difficulties.
Be aware of seasonal variations
While some may face SAD in the fall and winter, others might experience anxiety and erratic moods during the summer.
The balance of connection and solitude
Feelings of low energy, anxiety, and despair, often coupled with disturbed sleep, not only affect personal well-being but also relationships with others.
As humans, we occasionally experience repeated bouts of frustration or may retreat from social circles when feeling overwhelmed, anxious, or down. This can disturb emotional well-being and the connections we have with friends and family, leading to further distress, as Cloutier notes, “Even those who are more introverted need to feel linked to others.”
Cloutier suggests reframing such feelings; instead of viewing them negatively, consider them as opportunities for self-reflection that also encompass our interactions with others. Time spent indoors can facilitate addressing relationship concerns, often hidden by the busyness of other seasons.
What is “cuffing”?
This term describes the tendency to seek companionship as the colder months set in, possibly rooted in ancestral behaviors.
Finding solace in quiet connections
What if we choose to leave the busy summer lifestyle behind and embrace cozier, less frenetic activities? This shift offers a chance to develop a different relationship with both the seasons and our loved ones.
“Adopting a slower pace gives us the chance to connect with those we love, not through frenetic activities but through tranquility.” Engaging in quieter pursuits like games, crafts, shared movie nights, family dinners, or even a simple walk can facilitate meaningful connections.
Mindfulness in nature as a remedy
While you might envision bright flowers and buzzing bees when picturing nature walks, the colder months also present unique wonders. Step outside and notice the intricate details: a frost-laden leaf, the unique patterns of snowflakes, or the cheerful chirping of small birds on a sunny winter afternoon.
Harnessing social media to your advantage
Almost every aspect of contemporary life has been influenced by the internet, notably social media. “Like any tool, its effectiveness relies on usage,” explains Cloutier. Connecting with others online can be beneficial during winter months, especially for those who struggle to meet face-to-face. However, be cautious; Cloutier warns that failing to recognize your vulnerabilities can lead to unhealthy comparisons that might further exacerbate anxiety.
Fortunately, alternative connection methods exist. When it’s cold outside, why not brew a comforting beverage and call a friend you haven’t spoken to in a while?
Building healthy habits to tackle seasonal challenges
Support your gut health
It’s noteworthy that nearly 95 percent of serotonin, the hormone that promotes feelings of happiness, is produced in the gut—reinforcing the importance of the age-old advice that comfort foods can elevate mood (thanks to the gut-brain connection).
The gut hosts countless helpful bacteria that depend on a nourishing diet (fiber-rich foods, for instance). This symbiotic relationship promotes overall mental and physical health.
Prioritize a predominantly plant-based diet rich in whole foods, healthy fats, protein, and complex carbohydrates. During darker months, ensure you’re getting enough vitamin D from sources like fortified foods, fatty fish, and mushrooms, as sun exposure often diminishes.
Stay active
If exercise is part of your regular schedule, maintain your commitment even if the cold and dark compel you to adapt your routine. If you haven’t started yet, walking for even 20 minutes daily is a great introduction. Physical activity is a powerful stress-reliever and aids in nurturing gut health.
Prioritize sleep
Consistent quality sleep and a structured nighttime routine serve as effective defenses against anxiety and depression, particularly when seasonal changes disrupt our circadian rhythms.
Seek out support
One of winter’s most pleasant activities involves enjoying a steaming cup of tea while the season settles in. Herbal teas—such as lavender, chamomile, passionflower, and saffron—can effectively alleviate symptoms associated with anxiety and depression. If you’re not sensitive to scents, using essential oils in a diffuser can enhance this calming experience.
Include magnesium-rich foods like nuts, seeds, whole grains, avocados, tofu, and greens in your diet. Supplementing with magnesium can aid in regulating sleep. Considering Ashwagandha may serve to lower stress and anxiety, while omega-3 supplements have shown promise in alleviating depressive moods. Initial research on cannabidiol (CBD) suggests it may help with stress reduction, although further studies are warranted.
Understanding hormonal influences
Hormones like melatonin, responsible for sleepiness, and cortisol, which peaks in the early morning, play vital roles in regulating our circadian rhythms year-round. Additionally, serotonin, a key neurotransmitter associated with happiness, plays a significant part.
Practice mindful breathing
Breathing not only sustains life but can also enhance emotional and physical health across all seasons. Engaging in deep, slow breathing activates the parasympathetic nervous system, promoting relaxation and better emotional regulation.
Incorporating just five minutes of deep breathing each day, focusing on long exhales, can uplift your mood and may be simpler to implement than longer practices such as meditation.
This piece was initially featured in the February 2025 issue of Daitrl magazine.
