Overcoming the Winter Blues

Over the holiday break, my family journeyed to a nearby city for a staycation. As we drove through the streets, lights twinkled near and far, creating a sensation that felt nothing short of magical. “It’s so pretty,” one of my children noted.

While she was absolutely right, I couldn’t help but feel a sinking sensation that accompanies every winter break I’ve experienced since entering the teaching profession. The end of December might be lovely, but most teachers know that January and February (and at least half of March) can be a real slog. Not only are the days and nights typically dark and cold, but there is also no significant time off during that time, potential snow days notwithstanding. While feeling bummed out about little downtime represents what we call a “first world” problem, the winter blues are very real in teacher life. Rather than try and brush them aside as no big deal, think about incorporating any of the following strategies as coping mechanisms.

Get Outside

There are plenty of cold days when the last item on my to-do list is to get some painfully arctic fresh air. However, even on the worst days, I try to make it outdoors for at least five minutes, and I invariably feel better afterward. When we do not see the sky, our circadian rhythms and mental wellness both undergo some negative changes, such as a rise in anxiety and increases in levels of the stress hormone cortisol. In addition, life in school buildings can easily become myopic, especially if most of our day is limited to four classroom walls. By getting out of the cinderblock space for even a few moments, we can realign a sense of perspective that goes beyond the world of teaching and learning. With that tiny refresh, it’s far more likely that the rest of the day will be productive and enjoyable.

Take a Moment

The week before winter break, I was talking to a student who was in serious need of a break. “Every day is exactly the same,” she said. “My life will look like this forever.”

Maybe she was being overdramatic, but I could fully sympathize with this student’s feelings. If every single day looks like one dreary checklist item after another, that is hardly a way to thrive. Most people need at least a moment to look forward to or life becomes more than a tad bleak. That might look like an uninterrupted cup of coffee, a peaceful Sudoku time, or ten minutes to sit and stare quietly into space. Everyone recharges in different ways, so it’s not about what we do–it’s about actually doing it consistently, no matter what.

Go to Bed

Nothing is more satisfying than getting a good night’s sleep, but having that happen can be pretty elusive, especially as we age. It is no secret that the center of all wellbeing is incredibly dependent on sleep, and that anyone’s day can go seriously haywire without it. Without sleep, we are foggier, grumpier, and hungrier, and that’s just in the short term. In the longer term, a lack of sleep can lead to serious outcomes, like an increased risk for heart disease or cognitive decline. 

Even if those far-away health concerns do not present any immediate alarm, think about how it feels to get up each winter morning with insufficient sleep and then teach groups of students all day long. With such a physically and mentally demanding job, sleep is a necessity. To that end, following some crucial advice from sleep experts is warranted. One important strategy that many people can try with enough determination is to step away from digital devices at least one hour before bedtime, since exposure to blue light inhibits melatonin and also makes it more likely that our thoughts will race in the middle of the night. Another option is to develop an enjoyable nighttime routine that includes anything that we can look forward to, like reading a good book. Whatever that looks like for any individual, the idea is to gradually develop more functional sleep hygiene to make each day tenable.

Eat Enough

When school resumes in early January, there is far too much chatter about dieting and exercise. People make resolutions that are often impossible to sustain, and they develop habits that are counterproductive to remaining grounded and healthy each day at work. It can be difficult to stand firm against a dysfunctional culture that focuses far too much on restriction and not enough on nourishment, and no teacher can possibly get through each day (let alone months on end) without the right kind of fuel.

For example, many Americans exercise, but they do not necessarily eat enough of the right food to support their activity levels. Teaching can be hard on the body; we stand all day long or move around the building, and there is little opportunity to rest. Rather than get stuck eating whatever the vending machines have to offer (or whatever the nearest fast-food restaurant can provide in a jiffy), think about using a few hours each weekend to prepare lunches for each day that include a satiating balance of protein, complex carbohydrates, and healthy fats. If cooking isn’t on the table, no problem. Plenty of grocery stores offer ideal prepared options that can be easily assembled or heated. The odds are that when we feel satisfied with our meals, it will be far easier to focus on the nonstop demands that accompany being a teacher. 

Have a Social Life

When researchers explore a variety of factors that may lead to dementia in the later years of life, they often conclude that the company we keep plays a significant role in how sharp our minds remain. One of the key determinants to staving off cognitive decline is the level of social interaction we experience. Teachers might feel as though their level of social interaction is high, but to get the full benefit of being with others, we also need to spend after-hours time with friends or family. If possible, it is advisable to try and spend some of that time not talking about work. It can be hard to avoid shop talk, especially since most teachers are so passionate about what they do. However, leaving work behind for a few hours and focusing on having a good time is a healthy habit everyone could stand to adopt. 

We might have all just had a relaxing break, but there’s a marathon ahead. Being prepared to do our best work while remaining healthy does not happen by accident–we need to plan accordingly. By setting up our lives with intention, we are far better equipped to focus and enjoy our work when it’s warranted, and to enjoy our personal time where we can. It might not be easy to enact change, but it’s better than being stuck in “fight or flight” mode. Ultimately, nobody wants life to feel like a checklist. Instead, let’s make each day better by putting ourselves and our needs first. 

Written by Miriam Plotinsky, Education World Contributing Writer

Miriam Plotinsky is an instructional specialist with Montgomery County Public Schools in Maryland, where she has taught and led for more than 20 years. She is the author of several education books with W.W. Norton and ASCD. She is also a National Board-Certified Teacher with additional certification in administration and supervision. She can be reached at www.miriamplotinsky.com or via Twitter: @MirPloMCPS