Seasonal Self-Care
By Dr. Mary Madrake
As daylight savings time ends and the weather grows colder, you might find your mood changing and your motivation waning. Here are a few tips that might be helpful as you prepare for the change of seasons and the upcoming holidays:
Take a Walk Outside!
Working from home can disrupt your daily schedule, including the time you spend outside. So whether you work from home or commute to work this fall, try to spend a few minutes outside each day. Sunshine can positively impact your mood and help your body to regulate its sleep cycle ensuring you get a good night’s sleep. Even on cloudy days, spending a few minutes away from your desk and breathing in the crisp air can be helpful. Yoga and other gentle movements can be useful in managing stiffness or aches that can occur more frequently during chilly weather. Yin Yoga is particularly good for cold weather aches, as it provides longer stretches and time to focus on your breath and physical sensations during each pose.
Get Cozy!
Curl up with a good book and some comfy slippers or wrap yourself up in a blanket and turn on a good movie. Weighted blankets can be great as a sleep aid as well provide comfort while on your couch or in chair watching TV. Soothing candles, essential oils, and incense can also create a cozy atmosphere in your home. Tea and other warm drinks are great when you feel chilled, but make sure to limit your caffeine intake later in the day or you might not have a cozy night! Making sure you take time for physical self-care and rest during this season can be a useful tool for managing burnout and ensuring your immune system is at its best to fight off winter germs.
Create a Daily Routine!
Daily routines are beneficial in providing structure no matter the weather outside, but sometimes adjusting your routine or schedule based on the season and amount of daylight can make them even more useful. As the sun both rises and sets earlier, you might find your sleep schedule changing a bit to accommodate the daylight or notice that you are growing tired earlier in the evening. Finding the time of day that you feel most productive and scheduling your longest or most intense tasks then, if possible, can help you to make the most of your energy while saving less intense tasks for when you notice your energy tends to be lower. For some people, having a morning routine that includes breakfast and planning your day prior to starting tasks works best, while for others, having a calming evening routine to wind down is more helpful.
Sleep!
For many people, the end of daylight savings time can lead to a few weeks of insomnia or feeling tired during the day as your body adjusts to the time change in addition to weather changes that may occur, depending on where you live. Going to sleep a bit earlier as a way to help your body adjust might be helpful or try creating a soothing nighttime routine if you find yourself struggling to fall asleep. Research on sleep hygiene suggests that keeping a consistent bedtime and putting away electronics before getting into bed are important steps in getting a good night’s sleep. While napping on cold and cloudy days can be tempting, research shows that short naps are less likely to lead to insomnia than naps that last from the beginning to the end of a movie.
Connect with Your Support Network!
Winter can feel isolating for many people, as the weather can impact plans and sometimes staying in can feel easier than braving the elements to connect with loved ones. This winter is likely to increase feelings of isolation due to Covid-19 and the importance of considering safety measures when making in-person plans with others. The current CDC guidelines suggest limiting the number of guests at holiday gatherings and considering hosting virtual versus in-person holiday events.
While seeing loved ones virtually rather than in-person can feel different or not allow for the same level of connection, there are ways to ensure you still feel supported during this season. Organizing regular video or voice calls, or even group texts to share memes, to catch up on daily events rather than waiting until a holiday can be helpful in managing feelings of isolation. Virtual game nights or movie watching parties can be another way to connect if you enjoy doing activities with your loved one. For holidays, sharing a recipe and a meal together, as well as your favorite traditions, might help you to feel more connected even when apart.
If you find yourself needing extra support this time of year, seeking out a trained mental health provider, such as our therapists in Chicago, might be a good idea. These individuals can help you to develop skills to manage stress and loneliness, talk through relational conflict, and put good self-care strategies in place.
Wishing you a cozy fall and holiday season!
