Increasing and Protecting Your Emotional Well-Being

by Amanda Peters, LMSW

Brr! The cold weather is finally upon us. As an introvert, I love this weather – it helps me engage in all things “cozy” – fires, hot drinks, warm sweatshirts, heavy blankets, comfort foods. The Danish call it hygge, and considering their climate, I would consider them experts on all things hygge. But even someone like me can feel cooped up after several days of cold, cloudy, and dark. I guess there is such thing as too much of a good thing?

Many of us can do small things for our mental and physical health when the weather (or the pandemic) doesn’t allow us to engage in our normal activities. First, we need to adjust our expectations. If you are relying on a gym that had to shut down in the spring due to the pandemic, come up with an alternate plan in case it happens again. If you plan to walk your neighborhood every afternoon for fresh air, come up with a plan for days when it is too rainy or windy to spend time outside.

Here are a few small things you can do for your own physical or mental health:

Stock up on your favorite drinks, whether hot or cold: teas, coffee, seltzers, cider, hot chocolate, flavored water. Drinks without caffeine will keep you hydrated and be more interesting if you struggle otherwise to stay hydrated. There is a large selection of flavored teas at the grocery store – try a new one out!

Make books accessible: I can reread my favorite books, but I know people who couldn’t imagine rereading a book. If you don’t have stack available to you at home, make sure to get a card at your local public library. My 10 year old is a voracious reader and even though we stocked up on books at the library before the spring shutdown, she still was able to use her library account online in the following weeks to access ebooks. Public libraries give patrons access to online books through large eLibraries and oftentimes those libraries include magazines and audiobooks as well!

If you need something other than books: If you don’t like to read or want to do rest your eyes, try podcasts. Podcasts come in a variety of genres and can vary in length. Audiobooks, puzzles, movies, and television shows are good alternatives as well. Proceed with caution when watching television or movies – it is easy to watch endlessly if you don’t have other plans. Set a time limit or a show/movie limit when sitting down in front of the TV.

Get a light therapy lamp: if you have Seasonal Affective Disorder (technically called Major Depressive Disorder with Seasonal Trends) or just really struggle with darkness setting in each day around 5:00, you may already be familiar with light therapy lamps. These lights are available as cheap as about $25 on Amazon and give you an extra dose of sunlight. It can also help you get your days and nights on track if your sleep pattern is off track.

Get a pedometer or activity tracker and set a goal: Smartwatches and apps on phones are made for this very purpose. Sometimes you just need it for the reminder to get up and move!

Do something with your hands: I am not a person of many talents, but sometimes I get the urge to make something with my hands. Usually for me that means knitting. I have two projects that I’ve been working on for over a year and I don’t know if I will ever get them done, but I’m doing it! So I’ll sit there and knit two rows and dream of the big, beautiful projects I will have time to complete when I don’t have kids in my home anymore. You can also bake, crochet, paint, diamond paint (look it up!), color, clean, organize, write, or build.

Become a savvy communicator: Are you a little apprehensive about using Zoom or FaceTime? Online tutorials can be extremely helpful. Have a confident friend or family member show you the steps. Set up regularly scheduled group chats or online get-togethers with friends or family. If you want to go offline, stock up on cards, stationery, and stamps so that you can stay in touch with family and friends even if you abhor technology.

Soothe all your senses: If you find yourself becoming anxious, pay attention to all your senses and find a way to meet the needs of each one. Sight (dim the lights, open the curtains), smell (light a candle, start cooking a pleasantly aromatic food), touch (put on comfortable clothes, take a shower), hearing (turn on some soothing music, reduce noise pollution), taste (put a piece of chocolate in your mouth, cleanse your palette with some ice water).

These are just a few ideas to reduce stress and increase your emotional well-being. What have you used to increase your well-being?