Surviving Winter

Jordan Watson
January 16, 2023

Full disclosure: I procrastinated writing this article. Not because I didn’t want to write it. In fact, I volunteered. It was our usual bi-weekly Mental Wellness Committee meeting and we were brainstorming ideas for December. When the idea of an article about getting through the weird time vortex that is the holiday season came up, I found myself raising my hand. Metaphorically speaking that is, our meetings aren’t that formal.

At the time, December seemed VERY far away. Then, in the blink of an eye, there was Christmas music playing on 15, the office was buzzing about the holiday parties being hosted around the world, and I was swept up in the most wonderful (albeit busiest) time of the year. Suddenly, it was 2023, and this article was well past due. Sorry about that Courtney…

The good news is that the resource I wanted to share then is just as applicable now, and it’s no coincidence that this article is being published on Blue Monday. While managing your mental health is a year-round practice, for a lot of people the season we’re in can make things that much more challenging. Here are a couple of tips I follow in the winter months and beyond to maintain my mental wellness and help prevent burnout.

So, how do you effectively complete the cycle and process the stress your body is experiencing on a daily basis to help prevent burnout? Here are 5 proven ways: 

Physical activity

This probably isn’t breaking news for a lot of people, but exercise is the most effective method to complete the stress cycle.  Because stress has a major physical impact on our bodies, getting them moving is going to help us get back to a state of stasis. 

The key with physical activity is to find something you actually look forward to doing. Some people love the gym, while others prefer a walk around the block. You can swim, or bike, or dance in your living room - if you’re moving your body in a way that’s fun for you, you’re productively dealing with the stress you’ve experienced.

I personally love walking, even in the winter months. Getting outside in the sunshine, no matter how limited it might be this time of year, has a ton of additional benefits like regulating your circadian rhythm, lowering blood pressure, and absorbing Vitamin D to help battle those winter blues.

Creativity

Do you have a hobby that lets you create something? Finding a flow state where you can see the results of your effort is a great way to process your stress. My creative hobby is pottery - it’s the one time where I truly feel I focus on one thing at a time, and that has a calming effect on many other elements of my life.

For me the key to using a creative hobby to process stress was removing the idea of monetizing what I was creating. While there’s absolutely nothing wrong with having a side hustle, once I embraced that my hobby didn’t need to replace my day job, I found myself far more focused on the process than the outcome. That shift made a world of difference.

Laughing

Think back to the last time you had a genuine belly laugh with your friends or family. You probably felt like you suddenly had a six pack while you brushed a few tears out of your eyes. You also likely felt a little bit (or a lot) of relief afterward, too. That’s because a no holds barred laugh is a great way to deal with your body’s stress. 

Crying

Speaking of tears - crying is also an effective way to release built up stress. While you don’t want to get in the habit of reaching a breaking point before you deal with your stress, know that tears are nothing to be ashamed of. In fact, you’ll probably feel a lot more level-headed once you’ve allowed yourself to fully experience the emotional state you find yourself in. 

Physical Affection

Physical touch is an important part of the human experience. It releases a ton of feel-good hormones into our bodies, which helps calm down the fight/flight/freeze response that can come with stress. Whether your physical affection comes from a romantic partner, a close friend or family member, or even your furry companions, a long, tight 20-second hug is enough to help you calm down.

Not much of a hugger? A few minutes under a weighted blanket can provide similar feelings and is also extra cozy on those cold winter days. 

Deep Breathing 

Whether you have a go-to meditation app or just want to reference this post in #fun-dailydopamine, engaging in a few minutes of deep, focused breathing helps complete the stress cycle. This can be especially helpful to deal with stress in the moment until you have more time for one of the outlets above.

When using deep breathing to get you through a particularly stressful time, make sure you're engaging in diaphragmatic breathing. This means engaging your stomach as opposed to your chest. Not exactly sure what difference is? Here's a quick video to help you find your diaphragm to start your deep breathing exercises: