Does the winter weather make you feel blue? Well, you’re not alone. The change in season from sweater weather to “it’s minus how many degrees?” can really make some people feel dreary. Studies show the shift to winter can negatively impact our circadian rhythm, the body’s system of keeping track of important function during the day and night cycle.
Since the sun sets earlier and rises later while our daily routines remain stationary, our body can have trouble adjusting, with our melatonin — the sleep hormone — and serotonin — the happy hormone — levels taking a hit. So, as the exam season creeps up on us, here are some ways to preserve your mental and physical wellness before the winter blues set in.
What are some ways to maintain our mental health in the winter?
The approaching dark and cold winter is compounded this year with the oftentimes isolating restrictions of the COVID-19 lockdown and the anxiety that accompanies a pandemic. Steve Joordens, a psychology professor at U of T, told CTV News that anxiety has been a major health issue in the pandemic, with many worried about health and career insecurities. This anxiety could become depression, he warns, as case numbers go up and temperatures go down.
There are a couple of ways to manage this. Research by Harvard University shows that 30 minutes of daily exercise can help produce endorphins, which play a role in pain reduction.
Furthermore, meditation is also a great way to keep your mind sharp and healthy. There are many apps available for a wide variety of meditation styles, with Calm and Headspace being some of the most popular.
Family and friends provide a great social system, especially in the winter months, that can lift us up when we’re down. While COVID-19 can make us feel further apart than ever, it is important to try and maintain these important relationships, especially as winter approaches.
Light therapy — exposure to light from boxes for 30–60 minutes, recommended as part of one’s morning routine — has also shown promise for those who suffer from depression, with specific applications to season-induced depression.
How is our physical health impacted by the winter?
Our immune system has to put up quite the fight during the winter, as it coincides with the dreaded cold and flu season. As we spend more time inside, especially around other people — although COVID-19 restrictions have reduced the number of people in enclosed spaces — cold and flu can spread like wildfire.
By practicing good hygiene, such as washing and sanitizing your hands, and coughing into your elbow instead of your hands, you can help prevent the spread of disease. Wearing your mask is also an essential part of keeping your community — and yourself — healthy. Moreover, our skin dries out more quickly in the dry winter air, so be sure to keep moisturizing.
Also, find a few minutes for every hour that you sit at your laptop to stand up and stretch. Remember to roll out your shoulders and stretch your neck; these places can get tight as we hunch over for Zoom classes.
In sum, while it can be easy to slip into bad habits as the snow starts to fall, it’s important to always take a step back and focus on yourself. A few minutes a day can change your outlook on the winter. Maintaining physical and mental wellness can go a long way no matter which season it is.
