How to Prioritize Your Mental Health in the Fall and Winter
As a therapist based in Washington, the Pacific Northwest weather is nothing I am not used to. I was born here, and yet, as the early dark days set in and the temperatures begin to drop I seem to always feel less prepared than I did the previous season.
Embracing Seasonal Changes: Tips for Staying Balanced
Written By: Kennedy Sanchez, MA, LMHC, Owner of Solace Cactus, PLLC
I open the blinds in my home office, and I am greeted with droplets falling from the dark, gray sky. It's the first day I’ve turned on my heater since the beginning of spring, and I smell the dust burning off the vent. My dog greets me with wishful eyes to be taken outside for her morning potty. I sigh with a nod, placing my barely warm feet within my winter boots and wrapping my raincoat around me as I brace for the wet conditions.
As a therapist based in Washington, the Pacific Northwest weather is nothing I am not used to. I was born here, and yet, as the early dark days set in and the temperatures begin to drop I seem to always feel less prepared than I did the previous season.
As I look at my calendar, here marks the end of October. The days are getting shorter, gloomier, and wetter. I open my phone to search, “hottest places to fly to in the US right now,” but escape is only a week-long reprieve and I am back in the thick of it.
When we begin to recognize that escaping the lulls of the fall and winter is not an option, we can open our eyes to a new recognition that maybe escape is not what we need. It is learning to live with the conditions of the journey that is more rewarding than reaching the finish line. This is why I want to share how to prepare for the lulls of the changing weather that may dull your sense of wellbeing.
The warm sunlight filters through the snowy sky, creating a peaceful atmosphere that evokes feelings of tranquility and reflection.
Five Ways to Prioritize Your Mental Health This Fall and Winter:
Adjust the lighting in your home to optimize daylight- Our bodies run on circadian rhythms, impacting our sleep and overall health. We need light to boost the happy hormones in our bodies. Some examples include: Going to sleep and waking up earlier, opening your blinds and windows daily, and using "happy" lighting during the day and ambient lighting at night.
Compile a list of enjoyable rainy day activities in your notes for days that are difficult to feel motivated- Having ideas ready can be helpful to combat stress hormones in the moment and lead to achieving more than you otherwise would if you couldn’t muster the energy.
Plan to exercise daily regardless of the weather- Prepare by having a comfortable pair of running shoes ready to wear in the rain. Get a raincoat or rain boots you actually like putting on.
4. Schedule social activities to look forward to in the months ahead- Getting social is a great way to boost your mood. Many events are listed on social media outlets and can be planned ahead of time. Grab a friend and pencil it in. If you are new to the area, there are lots of social events to meet new people with similar hobbies.
5. Seek out professional help from doctors or therapists- It’s important to prioritize your health, getting your annual labs can help evaluate what nutrients you may be deficient in. Seeking out a therapist can help you learn about how your thoughts, emotions, and behaviors can impact your mood, and how to cope with stressors.
A warm and inviting photo featuring a group of friends gathered, highlighting the positive impact of social interactions on mental health, emphasizing the value of prioritizing personal well-being during the colder seasons.
Although the days shorten and the weather gets colder as leaves begin to fall in Washington, we can prime our surroundings to create peace and serenity for the changing seasons ahead. We can choose to embrace it by preparing for whatever the circumstances bring. This leads to better acceptance of what we cannot change in life overall.