The 3 Words You Need to Survive Winter

Winter is…. here. We all know what a wild ride 2020 has been, and somehow, it’s already the end of the year! Marked by colder temperatures, less sunlight, and that frozen white stuff falling from the sky. It's time to dig out our forgotten snow boots from the back of the closet and settle into new routines. 

This winter is marked by the pandemic which is a new experience for everyone, so it’s understandable to feel a little worried about the months ahead. Winters can be hard on a normal year, let alone a year where a lot of things we love to do are restricted. This is why it is important to do what we can for ourselves now, in order to set ourselves up for success later on. This proactive approach is the key to surviving this pandemic winter, which means your 3 key words are: 

Make. A. Plan.

We know that this winter will be difficult, and sadly there isn’t much we can do to control the external factors of that, unless you know how to control the weather...which in that case, please call me. We do, however, have control over how we respond through the daily habits we set up for ourselves.   

It’s in the Habits

The best way to create a meaningful impact on our lives for better wellbeing is by doing small, simple things, everyday. Are you healthy because you eat vegetables once a month? No, you are healthy because you eat them daily! We are the sum of our daily habits, so this winter we have created an easy step-by-step worksheet to help you create your winter plan using 5 scientifically proven categories that will have the biggest impact on our health and happiness this winter.

1. Get Outside

A recent study from the Copenhagen Happiness Research Institute suggested that just 15 minutes outside a day can have a significantly positive effect on overall happiness (1). We may need to bundle up, but it’s important to make it a priority to get outside everyday. Going for a walk is a great way to get outside, plus we get to double it up with some physical activity. It is also a great time to socialize, catch up on our favourite podcast, or practice mindfulness by focusing on the sounds, sights, and smells around us. 

Questions to consider: What time will I go outside? Is it different on the weekend vs the weekdays? What will I do outside? Can someone come with me? Will I listen to a music/podcast/audiobook? Will I practice mindfulness?

2. Focus on Sleep

When we are busy or stressed, sleep is usually the first thing that is disrupted. In fact, close to 40% of the population struggles getting the recommended amount of sleep every night (2). When we don't get enough sleep, or don’t have a consistent sleep schedule, this can affect our mood, memory, and energy levels. We can think about sleep like the air in our tires. If our tires don’t have enough air, our engine will still run, but how far will we get? Making sleep a priority can help us get the rest and rejuvenation that we need to process our experiences.  Sleep is a hard thing for a lot of people. If you are struggling with sleep, this winter could be the perfect opportunity to work on your sleep habits. 

Question to consider: How much sleep do I want to get? What time should I go to bed? What time do I get up? What are some things I can do to help me sleep? How long does it take me to fall asleep?

3. Find Daily Joy

It’s ok to struggle and not feel joyous all the time, that is a part of life. However, having a consistent mindset of negativity and unhappiness may take a toll on our health. Gratitude has been shown to be strongly associated with greater happiness and positive emotions. One way to practice gratitude is by finding a small piece of joy everyday. After all, it's in the small things right? Some examples of daily joy can be the softness of a blanket, the taste of a morning cup of coffee, or getting to hug our significant other at the end of a hard day. One way to practice this is by writing down one thing that brings us happiness each day. 

Questions to consider: When will I identify my daily joy? Will I write it down? Will I share it with someone? Should I have the same daily joy everyday or pick a new one each day? 

4. Create a calm space 

Although we will be getting outside everyday (...right?!), we will also be spending a lot of time in our homes. Creating a sense of calmness and relaxation in our physical space may help us reduce negativity. Plus, if we are working from home, our house may be both the place we rest and work, which may make it hard for us to turn our brains off. We suggest picking a place in your home that makes you feel relaxed and try to spend time there everyday.

Questions to consider: Where do I feel the most calm? Can I make that space better? When will I spend time there? How long will I spend there? What will I do in my calm space? 

5. Be Social

Humans are extremely social creatures and we thrive when we interact with others. Lockdowns and isolation have caused negative impacts for everyone's social life, especially for those living alone. We need to get consciously creative on ways to interact with our community. This can include texting and calling the people you care about on a more regular basis, finding games to do over zoom, or even attending virtual events together. 

Questions to consider: How can you be social this winter? Who are the people that you want to socialize with? How can you safely communicate? What technologies can you use to help? 

Your Non-Negotiables

Use our Winter Plan to figure out how to get outside, focus on sleep, find daily joy, create a calm space, and be social. While all 5 of these aspects are important and can help us survive this unpredictable pandemic winter, pick 1 or 2 things to be your non-negotiables. These are the activities you will do no matter what, everyday, regardless of what comes up in life. For example, a non-negotiable could be spending 5 minutes in a calm space, and texting a friend a daily joy every morning. It's important to start somewhere small and then slowly add to this to build momentum in our habits. 

This pandemic winter may be hard and it may be a little weird. That’s ok! By planning out our small daily habits, we will have something in place to support ourselves on the hardest and weirdest days. After all, we really are in this together!

Download “My Winter Plan” here.   

Seasonal Affective Disorder, or SAD, is a type of depression that is triggered by a reduction of sunlight and can cause symptoms such as low energy, difficulty sleeping, feeling helpless, and suicidal thoughts. If you think you may have SAD, seek help from your medical professional. 

Sources 

1. Happiness Research Institute (2020) Wellbeing in the age of COVID-19, Copenhagen: Happiness Research Institute. 

2. Shocke, T.M., Wheaton, A.G. (2017) Short sleep duration by occupation group- 29 states, 2013-2014. Centre for Disease Control and Prevention DOI: http://dx.doi.org/10.15585/mmwr.mm6608a2