The leaves are changing, but your mind is already a few months ahead: dark afternoons, icy roads, canceled plans, and another long stretch of feeling cooped up.
If last winter was difficult, you might be starting to feel uneasy this fall. The best way to combat seasonal depression is with a plan that fits your needs. Here are some tips from our Minneapolis therapists on how to support your mental health this winter.
Start With What You’re Actually Dreading
Thinking of all the issues you face during the cold weather can be overwhelming. Instead, try breaking it into smaller, more specific concerns:
- “I stop seeing friends because driving feels stressful.”
- “I finish work after dark and feel like the day is already over.”
- “We spend more time at home, and my partner and I argue more.”
- “Without my usual walks, I lose an important break in my day.”
Each concern points toward a different need that might need its own plan. For instance, you might need more accessible social plans, a midday break, clearer household boundaries, or an indoor alternative to your usual routine.
This is also useful information to bring to therapy. Your therapists can help you put together a reasonable and actionable plan to address your concerns.
Notice the Story You’re Telling Yourself
After a rough winter, it’s understandable to think, “Here we go again.” But it’s important to understand that our thoughts have power. If you’re continuing to tell yourself how terrible this winter will be, you allow no room for something better to come in.
When you find yourself thinking negatively, try adjusting the story. Instead of telling yourself, “I don’t know how I’m going to get through this alone.” Try: “Last winter was hard. I know isolation affected me, and I can be more consistent about connecting with others this year.”
The difference is small but meaningful. You’re acknowledging your experience while identifying something you have control over. If winter worries are taking up more space than you’d like, our therapists can offer other ways to help you manage your anxiety.
Build a Winter Routine You Can Stick To
A routine that requires abundant energy may be difficult to keep up with when you’re already feeling low. Instead, build some flexibility in your schedule with just a few manageable anchors.
For instance, you might take a walk outside during lunch when conditions are safe, set aside ten minutes for indoor movement, or make breakfast before opening your work email. Pick something that fits your abilities, responsibilities, and budget.
Give your plan a backup version, too. As we all know, Minnesota weather can be unpredictable, so keeping extra mittens, hats, and other warm clothing in your purse, backpack, or car can make it less likely that you’ll skip that walk even on a snowy day. If a walk outside isn’t possible, consider visiting one of the local malls to walk and window shop. Or, if cooking feels overwhelming, keep an easy meal on hand.
Give yourself grace when things don’t go exactly how you thought they would. Your goal is to support yourself, not be perfect. Missing a day here and there doesn’t mean you’ve failed or need to start over.
Make Connection Easier to Keep
“Let’s get together sometime” is hardly a plan, especially with work, school, and other responsibilities constantly needing your attention.
If connection was missing from your winter plans last year, consider starting one recurring plan: a weekly phone call, a regular coffee date, or a low-key evening with a friend. It may also be helpful to sign up for a recurring class or activity. Research shows that people are more likely to continue with an activity if other people are relying on them to be there or they have already paid for the event.
If you live with a partner, discuss what helps each of you during winter. One person may need quiet time while the other wants more interaction. Naming those needs early creates an opportunity to plan together.
Know When You Need More Support
If you experience seasonal affective disorder (SAD), a form of depression, establishing care with a mental health professional before the winter begins is recommended. If you notice persistent low mood, loss of interest, significant sleep or appetite changes, or difficulty managing daily responsibilities, don’t wait until symptoms become severe to get help. We typically find that our clients feel better when they plan before symptoms start.
You’re Not Alone This Winter!
At MN Mental Health Consulting, our clinicians support people navigating depression, anxiety, and other mental health challenges. Together, we can explore what was difficult in previous winters and what support could fit your life now.
We offer in-person therapy at our Edina office and online therapy throughout Minnesota. Reach out today to learn more.