The holidays and winter can be challenging times for people. If your firm or corporation runs year-end on the calendar year, there may be extra pressure to get those billable hours in or finalize year-end deals. There are holiday parties to attend, gifts to purchase and wrap, and creating the magic of the season for children. It is easy to feel more stressed, overwhelmed, and not sure how you’re going to get it all done.
In addition, the weather doesn’t do us any favors. Less daylight, colder temperatures, and more days filled with gray clouds impact our mental health. Lawyers already experience high rates of depression. Many people experience Seasonal Affective Disorder due to decreased sun exposure – among other reasons.
January and February, in particular, can be challenging months. There’s often a lull or minor depression following the excitement and busyness of the holidays. Then we are in it for the long haul to get to spring weather.
You can, however, combat stress and the seasonal impact on your mental health with the suggestions below.
A key is to incorporate DAILY habits of wellness
1. Get outside often
Embrace the weather. Being out in the cold can build our resilience and nature alleviates anxiety and stress. Exposure to sunlight produces Vitamin D which reduces depression. Dress for the weather. Look to kids as an example – they bundle up and can be out in the cold for hours, having fun, and it doesn’t bother them!
2. Keep up the exercise
Daily movement. Doesn’t have to be an hour, but 20-30 minutes of movement of your choice helps your brain produce all the neurotransmitters it needs to stay happy. Movement releases dopamine – high levels of dopamine are critical for focus and concentration – a necessary skill at work.
3. Eat the healthy foods of winter
Food and nutrients fuel our bodies and give us the vitamins and minerals we need to perform our best, stay healthy, and be in a happy mood. There is a strong link between our gut health and our brain health. Fill your plate with dark leafy greens, winter squash, citrus, and pomegranate. These foods are high in antioxidants and fiber which increases energy. Soups provide warmth and can boost our immune system.
4. Try to keep a regular sleep schedule
Our sleep-wake cycle is regulated by the hormone melatonin, which is released in response to light. Exposing yourself to too much light at night – such as that emitted from computer screens, TV screens, or electronic devices – inhibits the release of melatonin which decreases sleep quality and quantity. This makes us feel sluggish and tired the next day. Sleep is crucial to having optimal focus, concentration, and elevated mood.
Get up and go to bed at the same time of day regardless of the season. When you wake up, expose yourself to light as soon as possible (bonus if it’s natural light). Restrict computer use and TV watching at night. Consider a melatonin supplement if you also have trouble sleeping.
5. Monitor your Vitamin D levels
Consider taking a Vitamin D supplement during the winter and have your doctor check your levels if you are lower than normal levels of energy and motivation. Vitamin D also boosts our immune system which helps us combat the cold, flu, and Covid. Go outside for a walk between 12 and 2 pm – the height of the sunlight. Soak it all in – but don’t forget the sunscreen. Or bonus, go out first thing in the morning without sunscreen and give your body a boost of Vitamin D – and energy!
6. Drink plenty of water
Dehydration not only affects our skin, but it increases anxiety and decreases productivity. To protect your skin from the cold weather and going from hot indoor air to cold outdoor air, drink plenty of water and eat foods like berries which are high in antioxidants, omega-3 fatty acids (found in salmon, walnuts, or take omega-3 supplements), and consider using a humidifier to help add moisture to the air.
7. Look to nature and animals for how they weather the winter
Hibernation, resting, and cozying up – or they travel to warmer places! Take this season to embrace slowing down, making your house cozy and inviting. Engage in hobbies that are restful and rewarding (e.g., doing puzzles, playing board games with family/friends, coloring, reading books, watching movies, etc.). Our biological rhythm also follows the seasons, so it is normal to have less energy or desire to go out and be active during the winter.
8. Honor and take care of your emotions
For many, the holidays bring both joy and grief. Or mostly grief. Whether the grief is related to the loss of loved ones, estrangement from family members, being alone and feeling lonely, or a recent divorce, there are many reasons why the season is not as joyful and idyllic as the Hallmark movies portray.
Do what you need to do to take care of yourself – whether that’s setting boundaries with difficult family members, taking more time off, or making more connections with friends, identify what you need to honor your emotional capacity.
9. Release stress and tension daily
Meditation, mindfulness, journaling, intense cardio, laughter, giving/receiving hugs, helping others, breathwork, stretching, yoga/Pilates, cooking, social connection, engaging in a hobby, ←- these are just a few examples of how we can release stress and tension. Do it daily – and bonus if you intersperse these activities throughout your workday. Small breaks to recharge boost productivity and efficiency.
10. Practice gratitude and self-compassion
An attitude of gratitude does wonders for our mental health. Finding gratitude in the little things – a quiet 10 minutes with a cup of tea or a commute being shorter one day – helps us see our lives through a different lens. Abundance rather than scarcity. Remember times others expressed gratitude towards you and thanked you for something – this brings up feelings of appreciation and the story helps us connect with the gratitude emotion.
Be kind to yourself. We can put so much pressure on ourselves this time of year to have the perfect decorations, the perfect presents, the perfect holiday gatherings – in addition to the regular amount (or increased due to year-end) of work we do. Prioritize what must be done and let go of doing things perfectly. Be as understanding with yourself as you would be for others if they were a few minutes late or were a little more irritated one day.
Bonus: Try something new once in a while to break up the routine and plan mid-week activities if you can. Take a pottery class. Try indoor rock climbing. Join a book club. Watch a good movie (lots of great movies come out during this time of year with the lead-up to the Oscars). Try yoga. And plan a trip during these months: whether that’s to participate in winter activities (e.g., skiing) or to a sunny, tropical destination for a sunlight and warmth boost – it will be on your calendar to look forward to and break up the season.
Remember: It’s temporary. This season will pass and we start the cycle all over with spring and the newness of life.