Getting Through Winter During A Pandemic

It’s no surprise that 2020 was a challenging year — with the pandemic bringing anxiety, grief, burnout, and financial strain to the masses, not to mention other stress-inducing events. Now that we’ve entered Winter 2021, we are currently experiencing a new challenge: navigating the pandemic’s effects at a time that is already difficult for many people. With pandemic fatigue, shorter and colder days, and social isolation, it’s safe to say that this winter hasn’t been an easy season to date for many people. Despite this challenging time, the good news is that we can do things to help us prepare for and cope with the transition into winter. 

Learn to enjoy the outdoors

Nothing is worse than experiencing months of winter when you hate winter. The antidote? Find ways to engage with the outdoors. The cold is an apparent reason why people struggle with winter. I’ve found it’s easier to bear with preparation — investing in warm and comfortable winter wear is a helpful first step, and a hot beverage in hand can make things more relaxing. Taking up a winter sport or activity can also make the outdoors more fun. Why not try sledding with the family on the weekend, try cross country skiing, or try to see the beauty in wintery nature by going for a walk? Trying different activities can also bring variety to your life, which is sometimes lost when we ‘hunker down’ during the pandemic.

Exercise 

With the winter months bringing in higher rates of depression and seasonal affective disorder, finding ways to cope is an essential step in their treatment. While exercise may not be a solution to these disorders, research has shown physical activity to be as effective in treating mild to moderate depression as medication (O’Neal, Dunn & Martinsen, 2000). Winter is when many people want to stay inside watching movies on the couch, and engaging in exercise might feel like a chore. The key is finding an activity you like and ways to make it the most comfortable choice. The best exercise is the one you’ll do, and often, it’s easiest to engage in an activity when it’s a part of your routine (like brushing your teeth). Experiment with a time of day that works best for you. Many people feel most motivated in the morning, and engaging in health behaviours early on in the day can snowball into more health behaviours as your day continues.

Try a little Hygge

‘Hygge’ (pronounced: “hoo – guh”) is an integral part of the Danish lifestyle, encompassing coziness, warmth, and wellbeing through enjoying simple pleasures in everyday life. Though Denmark is known for having intense winters, the hygge lifestyle is a custom that has contributed to making the country amongst the world’s happiest. So how do you incorporate more hygge in your life this winter? Light candles, snuggle under warm blankets, gather some good books, enjoy comforting foods, fit in some quality time to connect with loved ones – what sorts of things will you try? 

Schedule regular social time

Ever find that it’s becoming increasingly more comfortable to be socially isolated during the pandemic? These social distancing regulations make it challenging to spend time with our loved ones in the same way we once did. Many of us can become inclined to isolate; but, isolation can make winter especially difficult considering a time when depressive disorders are most common. Scheduling weekly video calls or socially distanced walks with loved ones helps manage the effects of social isolation. 

Be kind to yourself

When times get rough, it can be tempting to look for someone to blame — and we often direct it to ourselves. While many of us are our own worst critics and often criticize ourselves for instigating change, we may promote the opposite. How can any of us have a positive relationship with ourselves, feel motivated to complete work, or begin a healthier lifestyle if we unceasingly criticize, condemn, nitpick, or hate ourselves? We often speak to ourselves in a way that we wouldn’t talk to our worst enemy–so why say them to the person we’re supposed to have the most connected, intimate relationship with — ourselves? When you’re in the self-critical headspace, try talking to yourself as if you were your own best friend. What would they say? Would they be judgmental or provide a balanced view of the situation? Would they tell you all of the things you’re doing poorly, or would they highlight the positive and how for you’ve come? Would they provide further criticism, or would they soothe the wounds you’ve created for yourself? Remember, all you are ever doing is the best you can, at this moment in time, with the resources you have. That’s the best anyone can ever ask for, given the circumstances!

Seek professional help

Life isn’t simple, especially during a pandemic. Admitting that we need help can sometimes feel complicated. But no matter where you’re at in your life journey, you’re never broken — just stuck. Seeking professional help can be an excellent way to maintain your wellbeing and get support during your most trying times.  Consider contacting the Centre for Interpersonal Relationships (CFIR) if you are seeking therapy services. CFIR is a collective of over 70 clinicians who provide various treatment and assessment services and work with clients of all ages, life stages, cultural, sexual, gender, and romantic orientations. Free consultation and reduced fee options are available, making our services an affordable and accessible option for your therapeutic needs. We hope to be a part of your support network!

References

O’Neal, H. A., Dunn, A. L., & Martinsen, E. W. (2000). Depression and exercise. International Journal of Sport Psychology.

Carolyn Streich, BMus, B.A. is a counsellor at Centre for Interpersonal Relationships working under the clinical supervision of Tracie Lee, R.P. (Registered Psychotherapist). She currently holds a B.A. in Psychology (Honours), and is in her final year of her Masters in Counselling Psychology program (M.Ed) at University of Ottawa.

CFIR OTTAWA moved to its new home on JULY 4TH, 2022. Click here for more details.