News from the Noteworthy from LEAF Council on Alcoholism and Addictions

Strategies for Battling Those Winter Blues

New York winters can take a toll on the most resolute of bodies, minds and spirits. It is typical to be affected by the cold, gray, short days characteristic of this time of year. Seasonal affective disorder, appropriately abbreviated to SAD, is the technical term for the winter blues we are prone to in these early months. Coping with isolation from social groups, reduced physical activity, lack of sunlight, and, worst of all, boredom, can be very challenging. I present a few easy-to-implement strategies for curbing winter blues, if only for a moment in your day.

Start with Centering

Use this exercise to calm an overactive or cloudy mind.

Close your eyes and get in tune with your non-sight senses.

Take deep breaths as you ask yourself:

• What is one thing I can hear? The tick of the clock.
• What is one thing I can feel? The fuzzy fibers of your blanket.
• What is one thing I can smell? The candle burning.
• What is one thing I can taste? The warm tea that’s cradled in your hands.

Notice the simple joys in life.

Connect by Disconnecting

It’s easy to spend hours scrolling on cold days. How do you feel after a day of indulging in social media content? Excessive use is not beneficial to our happiness. Set a timer on your social media apps. When your limit expires, you will be automatically kicked off until the next day. This is an easy way to give yourself time for meaningful interactions with your loved ones. Invite a friend over, call your family, talk to the person standing next to you in line, and smile at the people you pass on the sidewalk. It’s amazing how receptive the world is to our involvement when we are present enough to engage.

Lean into Healthy Hobbies

What are your favorite indoor activities? Do you like to read, draw, paint, knit, play music, play games, solve puzzles, organize, clean, paint your nails, cook, bake, decorate, plan, envision, dream? Individual, solo hobbies can be leveled up by inviting others to join in. All of the above activities can be done with others. Be creative in your ability to beat isolation. Be brave in inviting others to join you. The worst they can say is “no.”

Avoid Pitfalls

There isn’t an easy button comprehensive enough to erase all adverse feelings from the world or even within the confines of our minds. Advertisements offer self-proclaimed quick fixes to immediately solve the winter blues. Proceed with caution as Instagram and Facebook serve you targeted ads to buy non-FDA-approved vitamins and “natural” sunlight lamps, as convenience stores pedal nicotine and alcohol, as dispensaries promote cannabis and CBD, as TV commercials sell diet pills and the newest phone.

The truth is, nothing of worth comes without work. We can choose to be responsible for our own happiness and well-being through proven methods. In times of weakness, avoid easy access to unhealthy coping mechanisms. Know someone to call. Have a healthy alternative to substitute. Hang in there and practice gratitude. There are only a few months until spring.

Tessa Davidson, MPH, is the executive director of LEAF Council on Alcoholism and Addictions.