Handling Winter and the Coronavirus

life. health. wellness. Handling Winter and the Coronavirus

By Katie Normington, MSSW, LCSW, social work care manager at Network Health

Winter is here, and for many people, it brings with it concern and anxiety. With efforts to stay home to avoid the spread of the coronavirus, many are envisioning spending more time inside, away from family and friends. Potential changes to holiday traditions may also trigger feelings of sadness and uneasiness. It is more important than ever to consider and create an action plan for your emotional wellness. While so many things are outside of our control, there are a number of things we can do now for self-care.

Create an environment of peace. How do you feel when you walk into your home? Creating a space that is peaceful and relaxing is the goal. When things within the home are in a state of disarray, research shows our mood is often negatively impacted. Organizing, getting rid of clutter and completing unfinished projects can all contribute to an improved state of well-being. Soothe your soul. Mental health counselors routinely help individuals handle feelings of distress, especially when things cannot be avoided or changed. In doing so, they often encourage their clients to consider, “What soothes you?”

This is not something many think of, but it is worthy of some conscious effort, especially as winter can challenge our mood. To do this, consider your five senses. What, when you look at it, makes you happy or inspires a sense of awe? Is there a smell that calms you? What relaxes you when it contacts your skin? Are there any sounds that bring you joy, perk up your mood or help you feel calm? Is there anything you gravitate toward regarding taste that contributes to those same feelings? Take the time to really think about this and create a space in your home to incorporate these things.

A word of caution to consider—using alcohol and/or food as coping strategies can be unhealthy and counterproductive. Be mindful of your habits and seek help if you notice a change in your behavior.

Change how you think. It is well understood that one’s thoughts directly impact one’s mood and behaviors. Thoughts like, “This winter is going to be terrible,” are likely to trigger feelings of stress. It is important to recognize when such thoughts are negatively impacting your mood. If you find yourself in a difficult thought spiral, stop and ask yourself, “Is this helpful?” If not, try to change it to something more positive. • “I’m not sure what this winter will bring.” • “There will be challenges and I’ve survived tough challenges before.”

If you find you cannot detach from thoughts that cause worsening depression or anxiety, call a friend and ask him or her to help you consider things differently. A counselor who specializes in cognitive behavioral therapy can also be of great assistance when struggling with difficult thoughts. • Stay in the present and live life according to your values. Focus on the daily routines you will build into your winter days. What are the most important things in your life? If it is your family, make a point to reach out and connect. If it is spirituality, set aside time to engage in spiritual practices. If you value creativity, ensure you have a creative outlet. If you embrace the things you value every day, you will be much more likely to achieve and experience joy despite all that is happening around you. • Focus on gratitude and helping others. On a daily basis, take some time to recognize and document things that bring you joy and for which you are grateful. Research shows that doing this and engaging in a regular gratitude practice, can contribute to feelings of happiness and improve your health. You can train your brain to find and focus on what makes you happy more often. Also, find opportunities to express your gratitude to others. This can also have significant benefits to your own physical and emotional health.