By Leslie Shallcross
For some Alaskans, winter’s bracingly cold temperatures and soft, beautiful northern daylight bring a sense of calm and cheer.
These individuals look forward to more indoor activities, Alaska outdoor recreation and preparing for holidays and time with family and friends.
Others have a very different experience when the daytime light comprises only a few hours between the twilight of dawn and dusk and may feel barely able to put one foot in front of the other, express a coherent thought or cultivate a bright holiday spirit.
The emotional challenge of winter and the holidays may be especially difficult for individuals with anxiety or depression, the two most common mental health conditions. In Alaska, as many as 43% reported living with these ongoing health conditions in 2021. Recent national and Alaska surveys indicate that as many as one-third to one-half of children and youth live with sadness, depression, suicidal thoughts or anxiety. Of all age groups, young adults report the highest rates of anxiety and depression.
Whether we experience mild, time-limited distress in the winter or more serious ongoing mental health struggles, there are some steps we can take to get to the other side of winter solstice or to support someone whose well-being needs a nurturing hand. Good physical health includes and is not separate from emotional health. These suggestions can help get you to the new year without compromising your physical or mental fitness and even bring you a bit of cheer.
Make a plan and be especially conscientious about sticking to your best health-promoting routine. Go to bed at the same time and, most importantly, get up at the same time, aiming for seven to nine hours of sleep. Eat regularly throughout the day. This will keep your energy level steady and may even help keep your weight steady and impulse eating in check. Make leaving your house and connecting with other people part of your daily plan, especially if you are feeling low.
Physical activity can dramatically reduce anxiety and depression, improve sleep, produce a sense of relaxation and help beat the brain fog. Try to be active for at least 22 minutes each day or 30 minutes five days per week. The activity can be anything that increases your heart rate and makes you feel slightly warmer. It can be indoors (dancing, walking or exercise video, stationary bike, stepping up and down on a step platform) or outdoors (walking, skiing, snowshoeing, sledding, building a snow fort, snow shoveling). If you can play with others in the physical activity, all the better – socializing and stimulating the heart and brain can’t be beat for lifting the mood.
Build in some relaxation and recharge time. You can reduce stress with easy, intentional breathing exercises. The easiest way to do this is just by taking a few minutes with closed eyes and focusing on your breath moving in and out, noticing your abdomen and lungs expanding and contracting. Another breath exercise is called 4-7-8 breathing – breathe in through the nose for four seconds, hold it for seven seconds and breathe out for eight seconds. Repeat this pattern four times. Relaxing breathing can decrease anxiety, reduce blood pressure and heart rate and increase a sense of calmness. Bring out the controlled breathing whenever you feel stressed – the relief can be nearly instantaneous.
Stay hydrated with water and zero-calorie beverages. Our bodies are made up of more than 60% water. Water supports normal and necessary chemical reactions in the body, helps regulate body temperature and is necessary for healthy brain functioning. Even minor dehydration can cause fatigue — not something we want added to an already low mood. There is not a single right amount of water to consume, but aim for about eight cups per day, including what you get from high-water food such as vegetables, fruits, soup, a bowl of oatmeal, milk, etc.
Alcohol consumption is best kept to a minimum. It dehydrates us, and it is a depressant, so it is likely to make depression worse and disturb good sleep. For adults, fewer than two drinks per day should be OK, but none may be more appropriate depending on your individual situation.
Journaling or writing down emotions is a powerful tool for managing our feelings and lives. It can help us to become clearer about an issue and give us a sense of control. Gratitude journals in which we identify positive things in our lives can also help us develop more joy and a generally better outlook. Like any other strategy, start small and be gentle on yourself – you aren’t writing a book — just get started and see where it takes you.
Self-help is not the only way to deal with anxiety or depression. Remember that mental or emotional health is just another part of our physical well-being, and counseling or medications may be a necessary part of being mentally healthy with an ongoing mental health challenge.
If you are a parent, friend, neighbor or co-worker, you don’t have to be a psychologist to let someone know you can see their distress and guide them to support. I love the public service announcement on television from Seize the Awkward: “You haven’t been yourself recently, are you OK”? Just letting someone know that you have noticed them can be helpful, and it may open up a way to provide more help for stress and anxiety or even prevent suicide. Parents can also help their children by teaching them controlled breathing, exercise and ways to express feelings constructively.
Thankfully, the day with the least daylight will be in our rearview mirrors in just a few more days. I haven’t gotten much of my holiday planning or gift buying done, but tonight, I’m going to exercise before dinner, do a few minutes of breathing and tell my friends that I love them. I’m feeling more cheerful already.
Leslie Shallcross is a registered dietitian and the Tanana District health, home and family development agent for Cooperative Extension Service, a part of the University of Alaska Fairbanks, working in cooperation with the U.S. Department of Agriculture. She can be reached at 907-474-2426 or lashallcross@alaska.edu.
