When I was contemplating getting sober, I worried about what I would do come winter. I was already mourning the loss of winter nights spent drinking red wine or whiskey. But it’s not as though I’d drink a glass or two; I’d have upwards of 15. I didn’t realize it, but I was really mourning the chance to stay numb through my least favorite season.
Winter is difficult for many people. For those with Seasonal Affective Disorder (SAD)—major depression impacted by the seasons—it’s a particularly challenging time. We’ve listed some tips for coping with SAD in the winter here and here.
But even if you don’t have SAD, the winter can be rough. The days are darker and shorter, it’s cold, and even the trees are barren. This year may present particular challenges; due to COVID-19, it’s safest to socialize outside, but it’s hard to stay outdoors for extended periods in the winter.
Isolation and recovery are not a good combination, so even if you can’t see as many people in person this winter, it’s important to bond with those in your life in other ways. Try to keep regular plans to video chat or speak on the phone with friends or family. This will help you feel connected, which will in turn help you stay sober. Friends and family can also hold you accountable to your sobriety.
It’s helpful to keep busy with meaningful activities during the winter. Many people in recovery find that it helps to replace the time they spent obtaining, using, and recovering from substances with engaging hobbies. It can feel like winter limits your options for activities, and it might seem especially so this year. But there are plenty of ways to engage with the world without leaving your house.
Learning something new is a great distraction from cravings; it boosts dopamine, which is a good replacement for the dopamine floods of active addiction. You can try learning a new language, picking up a skill like fixing electronics, or teaching yourself to play an instrument. Learning something that takes time is great because you can dig into it anytime—like when you have a craving. Each time you practice you’ll reach new goals, which will make you feel good.
You can also be of service—another great way to boost your recovery—without leaving the house. We’ve listed some ways to be of service from afar here, and some ways to help in the fight for racial justice here. You might reach out to organizations you care about and see if there are ways to volunteer virtually. The cool thing about helping online is that you can pick any organization, no matter where they are located.
Through the winter, it’s extra important to take care of your body. Your mental and physical health are connected, so your mental health will suffer if your body isn’t feeling great. Make sure you get vitamin D, as you’re getting less of it from sunlight. Eat nutrient-rich foods; try making hearty soups full of veggies and protein. But it’s also okay—even helpful sometimes when making through the winter sober—to enjoy treats like hot chocolate or good desserts.
Moving your body is crucial during the winter; it’s easy to fall into a slump and spend the whole winter on the couch, especially during COVID-19. If you aren’t comfortable going to a gym or if your gym is closed, you can still exercise. Think of ways to be active that actually interest you—it could be dancing, doing yoga, boxing, etc—and there are probably videos for it online. You could also bundle up and go for a run.
Winter can be rough on its own, without adding worry about your recovery. But if you try to connect with the people in your life and fill your days with meaningful activities, you might even enjoy this sober winter.
If you are struggling with a substance use or mental health disorder this winter, there is hope. TruHealing Centers offers high-quality treatment for addiction and mental health disorders in facilities across the country. Our staff will give you the coping skills you need to make it through any season of your life sober. Call an admissions specialist at 410-593-0005.