Winter can be one of the most stressful seasons of the year, even though it is usually associated with positive things: the holidays, beautiful seasonal changes, and more. In fact, many people find that they develop seasonal depression, or SAD, during this time of year more than any other. What causes this, and how can you gently support yourself through it?
Seasonal affective disorder may stem, in part, from the heightened stress around the holidays and beyond. Still, it and the emotional burnout that follows can also be tied to the changes occurring during winter itself. Know that you are not alone.
Studies show that 6% of people in the U.S., primarily in northern areas, are affected by SAD. An additional 14% experience uncomfortable mood changes from the “winter blues”.
This primer explains why winter can intensify stress and emotional burnout, what that looks like, signs you may be experiencing it, and how to reclaim your peace.
What Winter Burnout Looks Like
Burnout, whether during winter or otherwise, is often characterized by simply not feeling like yourself. You may lose interest in things that once excited you, and fatigue might keep you stuck at home, with little motivation to do activities or socialize with friends. These symptoms can become so prominent that your performance at work or school suffers, or you lash out at the people around you.
Burnout is different from being “just tired.” It typically lasts longer and arises from sources other than physical, mental, or emotional exertion.
Why Burnout Builds Over Time in Winter
As winter begins, people may start to experience the beginnings of burnout. However, many notice that it continues to build over time rather than stabilizing. The reason for this comes down to both the natural progression of the winter season and also the cultural and social expectations of this time of year.
In nature, winter is accompanied by less light. The days get shorter, and with them, your circadian rhythm (responsible for rest, attention, energy, and more) can become disturbed. This can lead to sleep drift, where you struggle to maintain a consistent schedule.
In addition, people tend to spend more time indoors during the winter, which leads to less movement and a gradual decline in energy. Stressors often rise as holidays approach: workers need to complete large projects, students prepare for big tests, and families plan holiday get-togethers. However, after the holidays, things do not necessarily improve. The stretch between New Year’s Day and the end of winter is, for most people, nearly blank on their calendars, with little reprieve (e.g., few holidays off work or school to rest).
Signs You’re Hitting a Stress Wall
Not sure whether what you feel is emotional burnout?
Emotional Signs
Emotions are often the first thing to fall out of order during burnout. Pay attention to:
- Lack of interest or motivation
- Irritability
- Ennui
- Feelings of detachment or cynicism
- Reduced desire to socialize
Physical Signs
The body responds to the mind and emotions. As a result, it can also feel the effects of burnout, such as:
- Fatigue
- Headaches
- Poor sleep
- Sleeping too much
- Aches (from not moving enough)
Work and Attention Signs
As the body and mind try to survive burnout, the effects may become evident at work or school:
- Decreased ability to pay attention
- Slower response times
- Difficulty working with others
How to Reduce Winter Burnout at the Source
The good news is that winter burnout is not a given, and you do not have to accept it as your yearly emotional tax. You have options for addressing it after it happens or even mitigating the problems before they worsen.
First and foremost, reduce your stress inputs. This means identifying what stresses you at this time of year and placing boundaries around those factors. If you overcommit for family gatherings, delegate. If you make yourself constantly available to handle projects at work, set specific hours.
Second, focus on your sleep. Lock in your wake-up time and create a consistent evening wind-down routine so you are carving out the same sleep window at the same time every day. This helps mitigate the disruption to your circadian rhythm.
When to Seek Extra Support
Many challenges associated with winter burnout can be handled at home using the methods outlined above. However, if you continue to struggle, seeking extra support can make all the difference. Some signs that it may be time to reach out for support include:
- You are chronically exhausted with no reprieve or worsening symptoms
- You become detached from all the people in your life
- You cannot reliably sleep or wake up at the times you intend
- You become unable to perform your tasks
- Symptoms persist for more than a month
Get the Help You Need to Manage Stress and Burnout This Winter
Winter can be a challenging time, from social and work commitments to physiological changes due to shifting daylight hours. If you need help feeling like yourself during this time, contact Village Counseling. Our therapists can help you create a strategy to conquer burnout and get back to living a joyful life.