Tips for Managing the Winter Blues
Handling the winter months in any region of the United States can pose challenges. I personally grew up in the midwest and am familiar with these hardships. Anyone who lives in Chicago, Illinois is familiar with what has been termed “Chicago Winter”, a time period starting around the end of December and lasting (sometimes, even after desperately crossing our fingers in March) through April.
In my experience as a therapist, once the holidays die down, there is almost always a wave of the dreaded anticipation of Chicago Winter. The traveling usually subsides, the new years’ resolutions kick in, and the city-dwellers prepare for hibernation. The lack of vitamin D and reduced social interaction can take a toll on one’s mental health. I am here to aid you through this time period with psycho-education and equip you with tricks to outsmart the season.
Some people may not be familiar with the Chicago Winter phenomenon and to those individuals I say good for you! In this case, ignorance is truly bliss because you are not associating the season with something terrible. I would be remiss to not inform you that ruminating on how awful it is (while many of us can relate), can actually exacerbate how you feel. Cognitive Behavioral Therapy (CBT) teaches us that your thoughts influence your emotions which in-turn affects your behavior. Pay attention to what your headspace looks like if you feel like you’re struggling with the cold. If you begin to associate new thoughts about winter with it being an opportunity to practice new activities or a time to relax and reflect, it has the potential to turn your feelings from depressed to de-stressed!
Listed below are winter activities that can be practiced as a way to indulge in your sparks of joy.
Stock up on puzzles/coloring books/painting/scrapbooking/ drawing for creative expression
Invest in new candles to cozy up your space
Visit a book store and browse or buy a book! If you’re a Kindle reader, join the GoodReads yearly reading challenge and get reading!
Pick random day to do a cooking class (Sur La Table, The Chopping Block)
Make a list of the shows you want to watch specifically that month (ex: February start Season 1 of Game of Thrones)
Look through a list of national holidays and pick a couple to celebrate (ex: January 30th is National Croissant Day; learn how to make a croissant, go to favorite bakery for croissant, pick up some easy bake croissants and pop them in oven while watching Emily in Paris, Midnight in Paris, or Ratatouille)
Invest in a new cookbook and find recipes to make for the entire month
Take classes (pottery, jewelry-making, new language, baking, exercise)
Join a sports league (basketball, indoor kickball, indoor volleyball) Chicago Sport & Social Club
Create self-care ritual for specific day of the week (ex: every Wednesday night, take a bath; every Tuesday afternoon, journal) *my personal favorite!
Journaling (Five Minute Journal, prompts found online, mental dumping, practice gratitude, write a creative story, or scrapbooking)
Splurge on spa day (massage, facial, nails, hair)
Knitting, crocheting, or sewing or learn how to!
Buy or download a new video game, phone game, board game, card game
Plan nights out to see plays, musicals, orchestras, movies, sporting events
Plan weekend away nearby for winter festivities (skating, sledding, tobogganing, skiing, ice fishing)
Plan a weekend trip away to go somewhere warm (and fill up on Vitamin D!)
Invest in a subscription ([Hello Fresh], cheese membership [Beautiful Rind], wine membership [First Leaf], mindfulness subscription [Headspace])
Buy a plant!
Organize your closet, kitchen, cabinets, storage spaces
Purge your closet and give to Goodwill or sell
Stretch or move your body
Create a playlist for your different moods
Create a blog or podcast
Visit a museum or art gallery
Plan a movie night with friends
Try new restaurants in the city
These are just a handful of options that exist to enhance your experience during the cold season. It is important to have things to look forward to and feel in control of your life. You can refer to an additional blog post - Regaining Control When Feeling Helpless for more insight on control. Creating a healthy mental space about gloomy seasons can help prepare yourself and even find motivation and success in new things. When your thoughts feel uncontrollable, therapy is a great place to shift your headspace to a more positive space.
Maddie Persanyi, LCPC
About the Author
Maddie Persanyi, LCPC is a clinical therapist specializing in anxiety, relationship issues, self-esteem, life transition, and trauma. She incorporates IFS, CBT, and strength-based therapy into her treatment. Read more about Maddie here.