When the seasons change, so might your state of mind: The weather cools, the days shorten, and your routines may change. All of these can affect your mental health.
“The good news is there are plenty of strategies for maintaining your mental health through the fall and winter,” says Gregg Brewer, a Mental Health Clinician with ThedaCare Behavioral Health. “The key is focusing on what you can manage — and not on what you can’t.”
Shifting Focus
It’s easy to feel overwhelmed by the stressors of daily living. The late author and businessman Stephen Covey developed the “Circle of Concern, Influence and Control.” The framework helps put worries in perspective by sorting them into buckets:
- Circle of Concern: issues we care about but can’t immediately impact, such as climate change and politics.
- Circle of Influence: factors we can impact through our actions and choices.
- Circle of Control: areas in which we have direct power to make change.
Focusing on the circles of control and influence — and spending less time on concern —can help lead to better coping, Brewer says.
“Be mindful of where you’re expending your mental and emotional energy,” he says. “Focus most of your attention on those areas where you can have a direct impact.”
Weathering the Seasons
Covey’s framework can help you stay grounded as the seasons change as well. The key is to prepare for the changes that lie ahead — whether that means busier schedules with school back in session, new social commitments, or simply darker and chillier days.
Fast 15 Fall & Winter Mental Health Toolkit
Brewer recommends adopting some or all of these strategies.
- Focus on the reality of situations. Look at all aspects — the good, bad and ugly —and then focus on your best options for managing the situation.
- Get active. Physical activity isn’t just good for your body, it’s vital for your brain health as well. Getting outdoors for a walk or exercise gives you the extra boost of taking in vitamin D and spending time in nature. However, you also can choose indoor workouts at home or a gym.
- Be mindful. In today’s fast-paced world, it’s easy to get swept away by the noise of past regrets or future worries. Strive to be present in the moment. Consider a meditation practice or simple deep breathing exercises.
- Build strong social circles. Human connection is a cornerstone of mental health. Maintaining meaningful relationships provides emotional support, reduces feelings of isolation and enhances happiness. Nurture these connections regularly, whether through a call, coffee date, text message or simply smiling at the cashier or barista.
- Nurture your brain. Nutrition impacts your whole body, including your brain function. Nutrient-rich foods like leafy greens, fatty fish and antioxidants help improve focus, memory and mood. Avoid relying on processed foods and excessive caffeine, as they can create spikes in energy followed by crashes that impact your mental state.
- Prioritize rest. Sleep is your brain’s reset button. A rested mind is more resilient, creative and capable of handling stress. Set a consistent sleep schedule, create a calm bedroom environment and reduce screen time before bed.
- Keep learning. A healthy mind thrives on new challenges. Whether it’s enjoying a hobby, learning a new language or solving puzzles, keeping your brain engaged in stimulating activities helps build resilience against cognitive decline.
- Take time to unplug. Manage your information overload. That includes time spent on screens, social media and news sites. A constant flow of information can impact stress, anxiety and self-esteem.
- Embrace joy. Humor and laughter release feel-good hormones that relieve stress and boost your mood. Seek out moments of joy in your day, whether it’s watching a funny show, sharing a laugh with a friend or simply being playful.
- Plan for less sun exposure. The shorter days of fall and winter can impact mood and production of serotonin, a feel-good chemical in your brain. Talk to your physician or provider about adding a vitamin D supplement, and consider adding light therapy to boost your mood through the darker months.
- Connect with nature. Research shows that spending time in nature can boost mood, improve your attention span and decrease stress. The sights, smells and sounds of nature can help take you out of your own head. Spending even a little time outdoors year-round will benefit your mental health.
- Practice gratitude. Gratitude has the power to change your mindset. By focusing on what you’re thankful for, you train your brain to look for the positives in life. This can reduce anxiety and enhance your overall happiness. Consider keeping a gratitude journal or starting or ending your day by listing three things for which you’re grateful.
- Learn to say no. Our lives are filled with demands — some of them necessary, but a lot that aren’t. In a world that encourages always saying yes, setting healthy boundaries is essential. Saying no to things that drain your energy or cause stress can help protect your mental health. In a season that often brings requests for time, respect your energy, and remember that it’s OK to put yourself first.
- Avoid substance use. Especially in Wisconsin, drinking is a social norm. You may believe reaching for a drink can help you take the edge off or have a good time. But regular or excessive alcohol use can increase your stress by impacting your sleep and causing health problems in the long term. Alcohol also is a depressant. If you choose to drink, do so in moderation.
- Maintain routines. As fall continues and winter lies ahead, try to stay as consistent with your mental health goals. Sticking to a routine can help reinforce habits that lead to well-being.
A Final Note
Mental health issues can arise, persist or worsen, even with all the right tools in place. Don’t hesitate to ask for help if your struggles become too much for you, impact those around you, or get in the way of taking any of the positive steps above.
ThedaCare Behavioral Health offers a variety of mental health care options. For care without the need for an appointment, visit ThedaCare Behavioral Walk-in Care-Neenah, open weekdays from 8 a.m. to 4:30 p.m.
