An HSP’s Guide to Surviving Winter
The holidays are over and we’re deep in the heart of winter. The colder weather and the post-holiday blues can mean seasonal affective disorder (SAD) is knocking on the door. Plus the shorter days may be especially tough for HSPs. As someone who is highly in touch with environmental changes, do you find yourself getting down when you get less sunshine and fresh air? When you’re stuck in rainy weather? When it’s overcast for weeks? Here are some survival tips for getting through (and enjoying!) winter as an HSP.
1. Make your space cozy
Coziness can help boost your mood during the dreary winter months. In fact, the Danish concept of hygge can be an HSP’s best friend (read more about hygge for HSPs). Treating yourself to cozy evenings with sweet scented candles, fuzzy blankets and calming music is a good way to keep your spirits up as an HSP. This is more true than ever when the sun starts setting before the work day is even done. Craft a hygge space by putting a fireplace setting on your TV and curling up with a cup of tea. Creating the most comfortable space possible is a powerful tool against the winter blues.
2. Focus on rest
Winter is a time for restoration and renewal (something we can learn from bears). For HSPs, pushing yourself to be overly social or active during winter can disrupt your natural rhythm and make life harder. Taking time to rest in winter is part of the natural cycle of life’s seasons. Adjusting your sleep schedule to make sure you’re getting enough sleep this winter season. About one-third of Americans say they need more sleep when the days are short in winter, so you’re not alone.
3. Try light therapy
Installing a light therapy lamp could help keep your spirits up during dreary months. According to the Mayo Clinic, “Light therapy is thought to affect brain chemicals linked to mood and sleep, easing symptoms of seasonal affective disorder.” Try starting with a “10,000-lux light box or lamp within the first hour of waking up for about 20 minutes.” For HSPs who struggle with SAD and are sensitive to bright lights, these glowing lights recreate the benefits of sunlight without exposing you to harsh overhead lighting.
4. Get as much sunshine as possible
Just 15 to 30 minutes of sunlight a day can benefit an HSP who is struggling with the short days and biting temperatures. If it’s too cold to get outside, try light therapy like we talked about above. The NHS also mentions that sitting near a window indoors is another alternative to going outside. However you do it, make sure you give your brain as much access to sunlight as possible to help keep happy brain chemicals going.
5. Be careful with alcohol intake
If you love a good holiday hot toddy, who could blame you? But remember, alcohol is a depressant. If you’re an HSP who already struggles with winter, turning to comfort in a bottle may actually make things worse. Be conscious about how much drinking you’re doing, turning to a mocktail or another alternative if you’re feeling down.
Do you want help getting through the winter season as an HSP? Therapy for Highly Sensitive People is attuned to the needs of highly sensitive individuals and we can help you make an action plan for what happens when the clocks fall back. Schedule an appointment today.
