We’ve never seen HBO’s Game of Thrones, although we hear it’s very good, but of course the meme is everywhere, is visually catching, and speaks emotionally to and for us who live in and around Chicago (as it likely does for other inhabitants of the al-too-soon-to-be frozen stiff northern US and Canada). As the tell-tale signs of summer drawing to a close emerge, the fact it’s October brings mixed feelings. On one hand, it IS typically a beautiful month of perfect weather and color, outdoor fun, and the excitement of a new season; on the other, November is just around the corner and that only leads to December, January, February, most of March, gray skies, dreary short days, cold, wet, more cold, crackling skin, salty slush, and even the occasional thought of moving to… maybe *shudder*… Arizona.
Of course, winter is also the time of HAPPY HOLIDAYS!!!, crackling fires, cocooning at home, rich food and drink (best shared with friends and family), winter sports, and making the most of snow and ice to turn it into a fun thing, so maybe it is all a matter of perspective and mindset. For the young and young at heart, winter is all opportunity. For the rest, it can be a grinding drag, wearing on the body, mind, and soul. And let’s be honest, even those “young and young at heart” types sometimes have trouble sustaining the momentum from late January through the promise of spring.
Either way, Winter is Coming and now is the time to prepare for how best to survive it while not losing physical and emotional ground in the process. Whether you are a fan or foe of ol’ man winter, there are certain concerns you’ll need to be aware of, and take steps to combat, for your physical and emotional health. Physically, the season can present a number of challenges: shorter days have less “sun up” time to spend outdoors when not at work, often leading to decreases in exercise and simple physical activity that goes with being outdoors; the cold and frequent snow also limit time outdoors, as well as what can be done when you are outside; the temptation to hit the couch and stay there is strong, often with a good supply of snacks and beverages to accompany us on our channel surfing adventures; speaking of snacks and beverages, we are evolutionarily driven to load up on calories during lean times – which our little vestigial monkey brains tell us winter is – and we are surprisingly weak in our efforts to fight this drive. Problems arise because that same monkey brain is more than happy to substitute mass quantities of beer and Cool Ranch Doritos for the natural complex carbohydrates and protein that should be sustaining us through the lean months; and ‘tis the season for eating sugar. Mostly just sugar. You know exactly what I mean.
Psychologically, the winter months can wear on us, too. In a March 2014 article (Extreme Weather and Your Mood) we addressed the phenomena of Seasonal Affective Disorder (SAD) and its potentially devastating effects:
Typically thought of as a winter affliction, SAD also strikes some people in the summer months and causes people with otherwise normal mental health to experience the symptoms of major depressive disorder or bipolar disorder, and may require treatment interventions to regulate. SAD is not considered a separate mental illness but a “course specifier” to one of those other recognized disorders.
The origins of SAD are not entirely known; it may be an evolutionary adaptation that acts on certain persons brains to slow them down during times of temperature extremes (our forebears would have become much less active to preserve energy and require less food and water at these extremes, and the adaptation promotes a lethargy) or, in the case of the winter blues, related to biochemical changes brought on by limited exposure to sunlight. The connection to sunlight seems to be the strongest probably correlation.
And while full-blown seasonal affective disorder can be devastating, lesser versions are perhaps more problematic for a greater number of people:
But even those of us don’t experience full-blown seasonal affective disorder can experience lethargy, boredom, frustration, irritability, or other effects when the seasons are inhospitable, there is little mental stimulation, and our favored rhythms of life and work are upset. Recognizing when this happens and taking steps to avoid the winter (or summer) blues can improve mood and keep our motivation high, when everything seems to be dragging us down…
…It’s long been recognized that the occurrence of SAD is much greater in northern regions of the world where there is less sunshine during winter and the people who live there are more likely to retreat indoors. But for many sufferers of SAD and SAD symptoms, just making a concerted effort to find and expose themselves to natural sunlight produces great relief.
Creating a “Winter Strategy” for self-care
Now – while the final weeks of summer fade into early fall, the weather is at its most beautiful, and the first distant skin numbing freeze is barely imaginable – is the time to plan for taking care of your physical and emotional health for those coming days when hibernation seems a fantastic idea.
Plan for your mind – Winter is the perfect time to grow intellectually and skill-wise. Study something you’ve long wanted to learn, catch up on reading, take a class, commit to develop a new skill or talent, pick up that guitar or set up the drums you’ve dreamed of learning, or… something. Spring, summer, and fall activities keep most of us running and doing; the slower pace of affords the perfect opportunity to change gears and gain ground on our southern and southwestern family and friends, who’ll just be sadly carrying like it’s just any other day on in their boring, temperate climes like it’s not even 76 degrees where they live, missing out on the adventure of chipping ice off their driveways and jumpstarting their frozen car batteries.
Plan for your body – As easy and tempting as it is to simply subsist entirely on Thanksgiving leftovers and holiday cookies for close to 10 straight weeks, you’ll probably want to establish an exercise regimen and diet plan to maintain some semblance of health and fitness. A lot of us are simply active in the warmer months because it’s easy, there is always something to do, and we cannot hide a pinniped-like physique under summer weight clothing. Join (or dig up your pass card to) a health club, start a running plan you will stick to come hell or high snowbanks, try something new like yoga or another exercise practice, or simply commit to keep moving even when sitting is your impulse.
And don’t forget your diet. Indulge in moderation, and maintain best practices the other 98% of the time.
Plan for your emotional wellbeing – The shorter months of winter, along with holidays, are a difficult time for a lot of us. Know this and take steps to keep yourself emotionally balanced. Get out in the sun (a difficult task for many shift workers), and find the proper balance that fits your personality with regard to your level of introversion/extroversion, need for family and friends, and entertainment.
Michael Wasilewski
Althea Olson, LCSW and Mike Wasilewski, MSW have been married since 1994. Mike works full-time as a police officer for a large suburban Chicago agency while Althea is a social worker in private practice in Joliet & Naperville, IL. They have been popular contributors of Officer.com since 2007 writing on a wide range of topics to include officer wellness, relationships, mental health, morale, and ethics. Their writing led to them developing More Than A Cop, and traveling the country as trainers teaching “survival skills off the street.” They can be contacted at [email protected] and can be followed on Facebook or Twitter at More Than A Cop, or check out their website www.MoreThanACop.com.
Althea Olson
Althea Olson, LCSW and Mike Wasilewski, MSW have been married since 1994. Mike works full-time as a police officer for a large suburban Chicago agency while Althea is a social worker in private practice in Joliet & Naperville, IL. They have been popular contributors of Officer.com since 2007 writing on a wide range of topics to include officer wellness, relationships, mental health, morale, and ethics. Their writing led to them developing More Than A Cop, and traveling the country as trainers teaching “survival skills off the street.” They can be contacted at [email protected] and can be followed on Facebook or Twitter at More Than A Cop, or check out their website www.MoreThanACop.com.
