Accumulating Positive Emotions: A Guide to Finding Winter Joy

By Fiona Joffroy, Clinical Fellow

Even though February is the shortest month of the year, by now the winter days start to seem a little endless. With fewer hours of daylight, our circadian rhythm (which regulates our sleep, mood, and appetite) is thrown, and colder weather is keeping us indoors, limiting our ability to connect with our community and stay active. This experience is often referred to as the winter blues, and the changes to our environment and daily life that accompany this time can leave us feeling more vulnerable to stress. While spring is right around the corner, it is important to welcome compassion and moments of joy into our lives during every season.

One powerful tool the we can utilize is called: Accumulating Positive Emotions- an emotion regulation skill designed to help build resilience to difficult periods in our lives. This skill encourages us to intentionally create moments of positivity and live in ways that align with our values. Think of it like saving money in a piggy bank. Each time you bring meaning and intention into your life, you have more resources to draw from when challenges come your way. Painful emotions are a part of every season, especially during the winter when our usual supports are depleted. By incorporating accumulating positive emotions into your routine, you make room for joy and values alongside those winter blues.

1. Do at least 1 pleasant thing each day.

a. Changing how we feel can be daunting, particularly during a season when things that typically bring us joy feel harder to access. This skill doesn’t ask for life to suddenly feel pleasant all at once; it encourages us to build ‘little pleasures’ into our daily life. While there are many ways this can be done, here are a few ideas for this winter:

i. Stay cozy by bundling up with a warm blanket, sip on a cup of hot chocolate, or eat a comfort meal.

ii. Give back by helping to volunteer or donate to a coat drive.

iii. Explore a local museum or art exhibition.

2. Plan ahead

a. When our mood is low, we might not feel motivated to do these things. Planning positive events ahead of time and anticipating potential obstacles can help us stay connected to this practice, even on tough days.

i. Write down your daily pleasant event in your calendar, your Notes app, or as a reminder to build it into your schedule.

ii. Invite someone to join you. Whether it’s a friend, family member, or community member, having someone else join along will not only make the activity more

enjoyable, but it also helps keep us accountable on lower-energy days.

iii. In the winter months, expect obstacles such as inclement weather and create a backup plan if needed.

3. Be mindful

a. Any new skill or practice is most effective when we engage fully. While you are participating in your moment of joy, your daily pleasant event, try to focus your attention entirely on that. If your mind wanders off to your to-do list and the demands of the day, gently and non-judgmentally bring your focus back to the experience.

4. Create long-term change by acting in alignment with your values.

a. Our values provide the why behind our actions. Ultimately, living in accordance with our values brings meaning to our lives– even when happy moments seem distant. Values are not outcomes, goals, or something we achieve; they are a way of living.

b. Identify one value that is important to you (e.g. community, health, relationships). Then, set goals that bring you closer to living a life embodying that value. Choose one goal, break it down into actionable steps, and ask yourself, What is one small step I can take today?

c. Connecting to our values when we feel down, depleted of energy and motivation, and maybe wishing for the times to change can tether us back to a sense of purpose.

Winter may invite stillness, but we can still find ways to nurture our well-being. By using this DBT skill we can build resilience during even the hardest seasons.