Seasons of change: how to prepare for winter blues
Photo by Annie Spratt on Unsplash
Falling into winter
It may only be October, but for those of us in the Midwest we know that winter is just around the corner! While many embrace the outdoor winter sports and snowy season, about 5% of adults experience Seasonal Affective Disorder (SAD) AND many more individuals find winter to be a very isolating, low-mood-inducing time of year (end of fall into early spring). Studies have shown that SAD tends to be more common in women, as well as those living further away from the equator (oh hello, MN!) due to circadian rhythms and daylight exposure.
Cope ahead
“Winterizing” is a term used to describe prepping for winter – protecting objects from harsh winter weather conditions like snow, ice, sleet, and wind. Brrr! We also prep things like winter tires and pull out winter coats and boots and snow shovels.
The good news is that we can prepare our mental health for the winter months! Of course, we cannot prepare for every situation we will face; some winters are harsher than others and sometimes winter is less wintery.
In dialectical behavioral therapy, there is a process called “Cope ahead” which helps us visualize and plan out how to support ourselves in future events. We can use this tool (the DBT worksheet for cope ahead) in considering our needs throughout the long, dark, cold winter months.
Plot it out
We use calendars to plan out our days, weeks, and year. When we look ahead at winter months, it may feel very bleak and overwhelming. We may say things like, “Ugh, all the days and weeks and months blur together – icy and cold! Blah!”
There is no doubt that winter feels like a never-ending cycle of snow and cold.
Try this the next time you find yourself calendar dooming:
Grab a piece of paper, plot out an x and y axis. On the x axis write out the months that you struggle most. On the y axis write out the word mood. Then graph your mood (energy levels) throughout the winter months.
You may be very specific or broad — for instance, you may want to note holidays or events that bring you joy, specific dates that are difficult (like the anniversary of a loved one’s death), upcoming work or school breaks, and anything else of note.
*chart is adapted from Mari Andrew’s book Getting There: A workbook for growing up
Some questions to ask about this chart: What did you notice as you plotted out your mood? Did anything surprise you?
Now that you see how your mood shifts during the winter, what can you do today to help your future self?
Maybe it is signing up for a local event, class, setting up a time to meet friends, joining a book club, renewing a gym membership, finding a yoga studio, or making a list of books to read.
Perhaps it is having some conversations with family or friends or even your manager at work about your needs in the winter – things like extra help with chores around the house, regular time to see friends by setting up game nights or asking your boss for a work-from-home day.
Given that light exposure plays a role in SAD, using a sunrise alarm clock and a happy lamp are easy things to do and that can help to reset circadian rhythms and emulate sunlight to combat symptoms.
Sometimes it helps to do meal prep or put together a basket or bag with comfort items like word searches or cozy blankets. There is no limit to taking care of our future selves!
SEEK SUPPORT
The weight of winter can be exacerbated by things like politics, family dynamics, and life transitions. If you are noticing increased concerns around low mood and lack of interest in activities, please seek support from a licensed therapist or counselor. You do not have to face winter alone. Reach out today to set up a complimentary phone consultation with one of our providers!
About the Author
Megan Nyberg, MA, LPCC has worked in the mental health field since 2021 in outpatient clinics serving adolescents and adults. Previously, she co-led an anxiety, depression, and trauma intensive outpatient program (IOP) for adolescents.