The Psychology of Surviving a Cold, Dark Ohio Winter
By Dave Price, MS, Associate Humanities Professor at Kettering College
Ohio winters are notoriously harsh, marked by freezing temperatures, lifeless, drab skies, and seemingly minimal daylight hours. For many of us, these months present more than just physical challenges. The psychological toll of enduring the long, cold season can leave even the most resilient of us feeling drained and defeated. Thankfully, by understanding the psychological impact of winter and employing strategies to counteract its effects, we can not only endure but thrive during this challenging time.
Friends, Family, Relationships
Cold and short days can also goad us into a sense of isolation and loneliness. Cold temperatures, bad weather, and poor driving conditions can make going out less appealing. Strong and consistent social networks can minimize this sense of aloneness. While social media gives us the technology to stay connected, it cannot replace the actual connections themselves.
Be purposeful in your social connections. Make contact with others daily and deliberately. You don’t need to have a reason to spend time with someone; you just need momentum. While those social media contacts may keep us informationally connected, they don’t replace connecting with people directly. It’s cold and wet, but that shouldn’t dull the expectation of meeting a friend for coffee (or tea).
Group activities like walking through the lights at Lincoln Park, hiking the wintry trails of Hills and Dales Metro Park, or catching an exhibit at the Dayton Art Institute can be a great diversion from the weather and a meaningful tonic for relationships. Check out the events calendars for Five Rivers Metro Parks, City of Kettering, and the greater Dayton area. Social relationships are well proven to boost mood and a sense of wellness, but couple that with activity (exercise, exploring, and learning), and the effects are multiplied.
Never discount the value of friends and family, especially in the winter.
Pay Attention to Yourself
Regardless of the season, you need to attend to you. Being aware and supportive of your own needs is paramount to health, happiness, and our spiritual wellbeing. While wintry weather might try to dampen our spirits, there are ways to countermand the effects.
Since winter is a time of biological hibernation, let’s at least try to sleep well. To do this, start by creating a sensible sleep-wake cycle that accommodates your possible changing needs during the winter. Aim for a full eight hours of undisturbed sleep. Be as consistent as possible with the time; both your mind and your body will grow to expect this routine. Avoid caffeine or other stimulants after early afternoon. While daily exercise improves sleep, it should be avoided directly before sleep. Give yourself at least a 1.5 hours between light exercise (yoga, walking) and sleep; 2.5 hours for more strenuous exercise.
As well, stay true to your sleep rituals. That is, do the same things, in the same ways, and with the same intent, in the hour leading up to sleep. Evening ablutions (washings, teeth brushing, etc.) and other sleep preparations should be ritualized. Avoid exposure to electronic devices at least 30 minutes before sleep. Use a fan or white noise to drown out invasive sounds and adopt the “warm bed, cool room” setting for a more regenerative sleep.
Be aware of nutrition and exercise needs. Make deliberate time for personal relaxation and reflection. Use this time for exploring your interests outside of work and life obligations. A modest act like reading a book simply for pleasure, discovering and making a new recipe, or even just lighting a pleasantly scented candle can do a world of good.
Physical Activity Inside and Out
Staying active is a critical component of both physical and mental health. While it’s tempting to just hibernate under blankets, regular exercise can help us combat the sluggishness associated with winter blues. Going to the gym is always helpful. But activities like hiking, skating, or even skiing, not only improve physical fitness but also expose us to fresh air and (hopefully) sunlight, both of which help improve our moods.
Add Some Light to Your Life
Knowing that winter offers less sun and more Ohio-gray skies, consider focusing on a small area for light exposure—preferably comfortable seating near a window; bright, happy colors; and live plants. You might even consider adding a small light therapy lamp (10,000 lux of cool white light and minimal UV radiation) to be used intermittently. Be cautious if using a light therapy lamp; too much can result in eye strain, headaches, or even nausea.
Note: If you suspect that you are suffering from Seasonal Affective Disorder (a type of depression that follows a seasonal pattern), speak with your healthcare provider as soon as possible.
The Psycho-Emotional Impact of Cold Darkness
The stark shift from the vibrant energy of summer to the stillness of winter can be jarring. Seasonal Affective Disorder (SAD) is a significant mental health condition that affects millions of people, particularly those living in regions like Ohio with limited winter sunlight. SAD manifests as fatigue, low energy, irritability, and persistent sadness. It is driven by a combination of factors, including reduced sunlight exposure, which disrupts the body’s circadian rhythm and lowers serotonin levels, a key neurotransmitter that regulates mood.
Even those who don’t meet the clinical criteria for SAD may experience “subsyndromal SAD,” often referred to as the “winter blues.” This milder form of seasonal depression is characterized by feelings of lethargy, low motivation, and a sense of monotony. The repetitive cycle of gray days and long nights can intensify feelings of isolation and make winter feel never-ending.
Ask if you Need Help
We all experience days where we’re a bit drained, listless, or blah. We can usually identify why we might be a bit down (miss our friends and family, haven’t been able to go running because of the weather, or been working every weekend for two months). But if you experience a prolonged sense of gloom, apathy, or constant indifference, speak with your healthcare provider. This is especially important if you notice a significant disruption in sleep patterns, eating habits, thought, and behavior, or you find yourself self-medicating through alcohol or drugs. Remember, feeling disengaged from our own lives is never good, and, with help, we might convert these feelings into making healthy, productive, and happy, life changes.
Mind Over Splatter
Mindset is everything. Anton Chekhov, the famous writer and beloved physician, wrote, “People don’t notice whether it’s winter or summer when they’re happy.” Whether we agree or not, how we view our lives changes how we live our lives. Being happy is something we can do. Appreciating the meaning, value, and beauty of winter can do a lot to guide us through. Shortened days and darkened nights can be our invitation to rest, reflect, and reset, rather than be a dirge of isolation and deprivation. This change in mindset can dramatically change the experience.
Realistic expectations, while still recognizing that energy and opportunities might change as rapidly as the weather, can help us we can still enjoy the breaks, holidays, and each other.
Resilience Built in Winter
Northern winters may be undeniably tough, but they also offer an opportunity to develop resilience. By embracing the season and mastering strategies to reduce potential psychological effects, we can come out of it stronger and more poised. While these months might ask for a slower, more thoughtful approach to life, they can lead to a greater appreciation for life’s simple joys.
And it’s not just about embracing the cold and darkness—it’s about finding pleasure within ourselves. By focusing on social connection, attitudes, and self-care, we can change these challenges into growth and renewal. When spring finally arrives, the reward of prevailing over a long, dreary winter makes its warmth and brightness all the sweeter. Without winter, spring is just wet.
About Kettering College
Kettering College is a fully accredited, faith-based healthcare college in a suburb of Dayton, Ohio, offering career-focused medical degrees through traditional and accelerated programs. A division of Kettering Health, Kettering College is located on the Kettering Health Main Campus and is chartered by the Seventh-day Adventist Church.