It’s that time of year when everyone goes in to hibernation mode. There is something about the festive period and the winter weather that makes staying in so much more reflective. Regardless, some find this period of laying low to be challenging. In fact, sometimes the cozy season can make it harder to remain inspired and joyful.
Getting a deeper understanding of what to do when your motivation or mood dips is a great way to combat intense sadness during hibernation mode. Dr. Barbara F. Shabazz, a licensed clinical psychologist who also practices as a certified personal and executive coach, spoke with 21Ninety to examine good practices during this transition.
Keeping Inspiration Going During the Colder Months
For some, it is noticeably harder to remain upbeat, inspired, and joyful during the colder season. Roughly 5% of adults in the US experience seasonal affective disorder (SAD) during the colder months. Shabazz mentions that women are usually more affected than men.
“Often, with the arrival of less sunlight, shorter days, and less opportunities for social interaction, the change of season evokes a significant change in mood. This change can be evidenced by oversleeping, overeating, and social withdrawal behaviors,” says Dr. Shabazz.
Thankfully certain behavioral changes may support and soothe the effects of SAD. In particular, using light therapy could be extremely helpful. “Using a light box, or getting outside to enjoy some natural Vitamin D daily, can be a game changer. In addition to increasing our exposure to sunlight, talk therapy and/or a consultation with your healthcare provider, for unrelenting symptoms, are good options to consider,” explains Dr. Shabazz. Having the opportunity to engage in light and talk therapy proves to be a balance that helps to alleviate the mind. Additionally, we shouldn’t forget too engage in joyful movement: “we can’t underestimate the value of moving our bodies, refusing to isolate, being careful to decrease our levels of stress, and surrounding ourselves with the positive people in our lives,” adds Dr. Shabazz.
Hibernation Mode and Lasting Micromoments of Joy
Hibernation mode isn’t about dismissing moments of joy. As a psychologist and advocate of intentional living and therapy, Dr. Shabazz provides a few examples of how to make the most of joy-full moments.
“One of my faves, Morgan Harper Nichols, designed a sticker that reads, “There is joy to be found right here.” That’s it. Joy can be wherever and whatever we need it to be. It doesn’t have to cost much. It doesn’t require the presence of anyone else. It can be micro or macro,” explains Dr. Shabazz.
Carrying past moments of joy into the present is another way to maintain the mood. As far as joy goes, this is one of the most effective ways of extending a little piece of joy from the past into the present. “It will look different for us all, because our experiences are different. The most important to remember is that it serves a purpose. It is the resistance and we are capable and creative enough to reimagine it.”
How an Expert Manages Hibernation Mode
We asked Dr. Shabazz to provide an insight into some of the healthy practices that she lives by. “As a psychologist, I have to practice what I preach. That means my ‘joy tank’ must never go empty. Although there are days when it may not necessarily be full, I am determined to fill it with current practices like scheduling dates and quality time with the folks who I love, actively creating a ‘joy jar’ (with prompts for the days I’m not feelin’ it), stretching, taking time to pause and get quiet, and making it my daily business to bundle up and go outside to soak up some sun. It’s intentional!” Dr. Shabazz expands.
However you feel about the winter, it is always a good idea to have a balanced and open mindset to navigating the colder season.
Winter is the time of year when everyone is in hibernation mode. The festive period and winter weather make staying inside much more reflective. Regardless, some find this period of laying low to be challenging. In fact, the cozy season can make it harder to remain inspired and joyful.
But, what do you do when your motivation or mood dips? Understanding these emotional changes is a great way to combat intense sadness during hibernation mode. Dr. Barbara F. Shabazz, a licensed clinical psychologist who also practices as a certified personal and executive coach, spoke with 21Ninety to examine healthy practices during this transition.
Keeping Inspiration Going During the Colder Months
For some, to remain upbeat, inspired, and joyful during the colder months is more difficult than other seasons. Roughly 5% of adults in the US experience seasonal affective disorder (SAD) during the colder months. Shabazz mentions that women are usually more affected than men.
“Often, less sunlight, shorter days, and less opportunities for social interaction, evokes a significant change in mood,” says Dr. Shabazz. This change can be evidenced by oversleeping, overeating, and social withdrawal behaviors,” she continues.
Thankfully healthy changes, like spending time outside and eating better, may support and soothe the effects of SAD. In particular, using light therapy could be extremely helpful. “Using a light box, or getting outside to enjoy some natural Vitamin D daily, can be a game changer,” says Dr. Shabazz. “In addition to increasing our exposure to sunlight, talk therapy and/or a consultation with your healthcare provider, for unrelenting symptoms, are good options to consider,” she explains. Engaging in light and talk therapy proves to be a balance that helps alleviate the mind. Additionally, remember to engage in joyful movement.
“We can’t underestimate the value of moving our bodies, refusing to isolate, being careful to decrease our stress levels, and surrounding ourselves with the positive people in our lives,” adds Dr. Shabazz.
Lasting Micromoments of Joy
Hibernation mode isn’t about dismissing moments of joy. As a psychologist and advocate of intentional living and therapy, Dr. Shabazz provides a few examples of how to make the most of joy-full moments.
“One of my faves, Morgan Harper Nichols, designed a sticker that reads, ‘There is joy to be found right here.’ Joy can be wherever and whatever we need it to be, and it does not have to cost much. It doesn’t require the presence of anyone else. Joy can be micro or macro,” explains Dr. Shabazz.
Carrying past moments of joy into the present is another way to maintain the mood. As far as joy goes, this is one of the most effective ways of extending a little piece of joy from the past into the present. “It will look different for us all, because our experiences are different. The most important thing to remember is that carrying joy serves a purpose. Joy is the resistance, and we are capable and creative enough to reimagine it,” says Dr. Shabazz.
How an Expert Manages Hibernation Mode
We asked Dr. Shabazz to provide an insight into some healthy practices she lives by.
“As a psychologist, I have to practice what I preach. That means my ‘joy tank’ must never go empty. Although, there are days when it may not necessarily be full, I am determined to fill it with current practices like scheduling dates and quality time with the folks who I love, actively creating a ‘joy jar’ with prompts for the days I’m not feelin’ it, stretching, taking time to pause and get quiet, and making it my daily business to bundle up and go outside to soak up some sun. It’s intentional!” Dr. Shabazz expands.
No matter how you feel about the winter, have a balanced and open mindset and incorporate these practices into your seasonal hibernation.