Winter Is Coming and You’re Stuck Living at Work

Source: Engin Akyurt by Unsplash

When the pandemic started earlier this year, people were scared that this virus would result in the zombie apocalypse. Although that has not been the case, there have been approximately 38M people infected and approximately 1M deaths worldwide to date.

In addition to worrying about survival, many have also experienced the shutdown of their economy, local businesses, and children's schools. This trifecta has created an enormous amount of stress for those who have lost their jobs, work from home, are on the front line, and who now have to homeschool their children.

Originally, the people who could work from home took comfort in not having to commute. They were even happy to join video calls as wearing sweats became the new work attire. Fast forward several months later, people are now feeling isolated, Zoom fatigue, and if you have kids, tired of wearing three hats at home - parent/teacher/employee.

Until there is a vaccine, going back to the way things were is quite far away. Many employers have already prepared themselves to have employees go back to the office in 2021 or make remote working permanently like Microsoft, Twitter, and Google.

Whether you like working from home or not, the reality is that we are now living at work.

With winter coming, our days are going to be shorter and nights going to be longer (this of course will vary depending on where you live in the world); that said, it is going to be important that you spend time on your mental health. The following are 5 things you can do today to prepare yourself for not only winter but also help take control of your everyday life.

1. Investing In A Light Therapy Lamp

Seasonal Affective Disorder, or SAD, is a type of recurrent major depressive disorder in which episodes of depression occur during the same season each year. This condition is sometimes called the "winter blues," because the most common seasonal pattern is for depressive episodes to appear in the fall or winter and remit in the spring.

Seasonal affective disorder is estimated to affect 10 million Americans. Another 10 percent to 20 percent may have mild SAD. SAD is four times more common in women than in men. The age of onset is estimated to be between the age of 18 and 30.¹ Some of the symptoms include a drop in energy level, difficulty concentrating, fatigue, and weight gain¹.

Experts typically recommend²:

• Treatment with a 10,000 lux lightbox for 30 to 45 minutes at a consistent time each morning.
• Treatment should be done every day including weekends and should be completed before 8 am (earlier if possible).
• The lightbox should be capable of providing light with an intensity of 10,000 photopic lux at a distance of at least 12 inches.
• The device should be of sufficient size to provide this illumination even if the patient moves somewhat during use: full-size light boxes are the most convenient and have a light-emitting area of at least 12 inches by 12 inches.

Lightboxes can range from $24 like the YancLife Light Therapy Lamp to $43 like the Miroco Light Therapy Lamp.

2. Time Out and Go Outside

Studies show that spending 2 hours a week outside is associated with better health and well-being³. When commuting halted, so did the break between home and work. That mental break to listen to music, catch up on your favorite podcast, or read a book is no longer there. It’s important to add that back in if you haven’t done so already.

Blocking out time during your work week to go outside will benefit you in the long run. Not only will it help give you a mental break from whatever is happening at work or home but it will help your body by moving from the stationary position you’ve been in for hours.

One simple hack is to add a recurring meeting on your work calendar every day or every other day to simply step away and stretch. If you have a digital assistant like Alexa or Google, simply ask them to remind you to step away at whatever time you prefer.

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The objective is for you to walk away.

3. Stand Up for Comedy

A good sense of humor can't cure all ailments, but data is mounting about the positive things laughter can do. When you start to laugh, it doesn't just lighten your load mentally, it induces physical changes in your body.

Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs, and muscles, and increases the endorphins that are released by your brain. Laughter can also stimulate circulation and aid muscle relaxation, both of which can help reduce some of the physical symptoms of stress.^₄

Just because we can’t attend a comedy show in person it does not mean we can’t still get our laugh on. Laughter for All, The Comedy Bureau, The Social Distancing Social Club, and many other comedians have taken to live streaming or YouTubing their material. Some perform in the middle of the workday and others right during happy hour. Block time in your calendar to find some laughter and lighten up your mood.

4. Learn Something New That’s Not Work-Related

According to Matthew Solan, Executive Editor of Harvard Men’s Health Watch learning a new skill can slow cognitive aging.⁵ Blocking 15 to 30 minutes a week to learning something new will not only help you cognitively in the long run, but it will also help you break up the monotony of your weekly routine.

While travel remains restricted there have been many institutions that have been hard at work to make their collections virtual. Google Arts and Culture have made virtual tours possible. From MOMA to the Uffizi Gallery, there is plenty of art to explore.

5. Losing the COVID19

Exercising has many benefits including your mental health. My colleague Sarah Gingell wrote How Your Mental Health Reaps the Benefits of Exercise back in 2018 and what was written still applies today. Even small improvements in exercise levels or diet create a positive upward spiral that increases the sensitivity of the dopamine receptors that signal reward, so that exercise will eventually become rewarding, even if that seems unimaginable at the outset.⁶

Exercise does not have to be strenuous. It can be simply walking like the free videos produced by Leslie Sansone on her YouTube Channel Walk at Home to vigorous exercises like Hasfit and Popsugar Fitness. There are plenty of free resources available.

Having enough Vitamin D in your system (i.e., sunlight), going outside to physically leave your place, laughing when possible, learning something new, and exercising are all things you can do today to help ensure you are taking care of yourself and your mental health.

If there are other resources you think others would benefit from knowing, please feel free to put them in the comments section.