Stay Ahead of the Season: Winter-Proofing Your Mental Health in Minnesota

Winter is fast approaching, and for those of us living in Minnesota, it means shorter days, chilly temperatures, and snow-covered landscapes. However, if you're dealing with anxiety and OCD, this change of seasons can bring its own unique challenges. But fear not! With careful planning, practical advice, and a positive mindset, you can effectively address these winter-related issues

Common Challenges and Solutions

Reduced Sunlight

Minnesota winters are known for their shorter daylight hours, which can have an impact on our mood and exacerbate our symptoms. Here's how to deal with this lack of sunlight...

1. Light Therapy: Consider using a light therapy lamp to simulate natural sunlight exposure. This can be especially helpful in managing Seasonal Affective Disorder (SAD).

2. Spend Time Outdoors: Make a conscious effort to spend time outdoors during daylight hours, even when it's cold.  A brisk walk in a local park or along the Mississippi River can provide a much-needed dose of natural light.

3. Vitamin D Supplements: Talk to your doctor about taking vitamin D supplements to address deficiencies that often occur during the winter months. You may be surprised to find out that we need a higher dose of Vitamin D than you think.

Increased Isolation

Winter often makes us want to stay indoors, but that doesn't mean you have to become a hermit. Keep your connections strong and find engaging indoor activities.

1. Stay Connected: Many people in the winter season will just surrender to the idea of staying indoors and seeing people less. You may need to make an extra effort to get outside of yourself and amongst friends and family so that you do not have long periods of isolation. This is especially important if you are single and/or work remotely. One of my favorite things to do is schedule a rotating dinner and game night with friends. No cooking and hanging out with friends? That’s a win-win in my book.

2. Engage in Hobbies: Pursue indoor hobbies or activities that you enjoy to keep your mind engaged and prevent feelings of loneliness. Check out Groupon, your local Community Education Classes, or  join a book club. Something I have liked doing is making a “winter bucket list” of projects and activities I want to do in the winter. This way if I get into a rut I can easily find something to do. I think it’s essential to not only find places to go outside your house, but things you can do at home that are new hobbies or interests. 

3. Seek Support: Joining a local support group for individuals with anxiety or OCD can provide a sense of belonging and understanding. Minneapolis offers various support groups that meet in person or virtually.

Holiday Stress

The holiday season can bring joy, but it can also come with its own set of stressors. So, how can you enjoy the holidays while minimizing stress? 

1. Plan and Prioritize: The holidays are not always full of joy. It can be a time of busyness where you feel you have to “do all the things” or see people you don’t want to. Create a realistic holiday plan that sets clear priorities and boundaries to reduce stress and avoid overcommitment. It’s ok to say no. 

2. Practice Self-Care: Prioritize self-care during the holidays by incorporating relaxation techniques, exercise, and healthy eating into your routine. If you belong to a gym, spend some in the hot tub or sauna for warmth and relaxation. 

3. Seek Professional Help: If holiday stress becomes overwhelming, don't hesitate to reach out to a therapist or counselor in Minneapolis who specializes in anxiety and OCD for support and coping strategies.

Changes in Routine

Winter disrupts our daily routines, which can sometimes lead to mental health challenges. But you can adapt more easily with a seasonal routine..

1. Create a Winter Routine: It’s so hard to switch from doing activities outside to being inside most often. It can create a disruption to routines you had. Change can be a catalyst for relapse into mental health struggles. But by having a routine for each season it can help you adjust more easily. For instance, in the summer months, my workout routine is not in a gym because I like to maximize my time spent outdoors. So when winter rolls around, I actually look forward to getting back into the routine of the gym classes I like.

2. Schedule events: In the dark, cold winter months, it can feel like there isn’t as much going on. And if you struggle with anxiety or depression, you may find yourself feeling lonely or comparing yourself to others on social media more often. Make sure you have plans with someone to do something that you enjoy at least once per week. Having things on the calendar can help you to look forward to something even if you are struggling with your mental health.

Illness and Infections

Winter is often associated with illness season, and concerns about illness can be anxiety-inducing. Even if you aren’t worried about getting sick, when you are sick, it makes it really hard to practice good self-care because your battery is half full just from fighting a virus. 

1. Practice Good Hygiene and Maintain a Healthy Lifestyle: Eat a balanced diet, exercise regularly, and get adequate sleep to bolster your immune system. If you don’t manage stress and anxiety well, it can also make you prone to illness, so be sure to use good self-care as well. 

2. Work with a Therapist: If you have health anxiety, emetophobia, or OCD, then illness season can be a really triggering time of year. Be sure you are working with a therapist that can help you navigate these challenges. 

Financial Pressures

The holiday season can be financially demanding, but there are ways to manage your budget wisely. 

1. Budget Planning: Create a budget for holiday spending and stick to it. I love going to all the different holiday markets in Minneapolis where you can find unique gifts (while supporting small businesses). Communicate your expectations around gift giving with loved ones in advance so that you can say goodbye to guilt for cutting back on gifts.

2. Consider Homemade Gifts: Explore creative, cost-effective gift-giving ideas, like homemade gifts, to reduce financial burdens. Minneapolis's arts and crafts stores can be your go-to for crafting supplies.

Travel Anxiety

Whether you're hitting the road in wintery conditions or dread flying, don't let anxiety hold you back. Here's your roadmap to handling anxiety while traveling…

1. Plan Ahead: If you have to commute often, even in poor weather conditions, make sure you are prepared with emergency items, good winter tires. If you worry about how to drive in the snow or ice, practice in an empty parking lot to boost your confidence and skills :)

2. Seek out resources for flight anxiety: If you are flying this winter season and you have anxiety about flying, you may find yourself struggling to look forward to the trip. Leaving you feeling more irritable and anxious. You can learn how to manage anxiety with some of the resources we offer here. 

Limited Outdoor Activities

The colder months can make you feel cooped up. Make a plan to stay active and engaged, even when outdoor options are limited

1. Indoor Exercise: Incorporate indoor exercise routines, such as yoga or home workouts, to stay active and reduce restlessness. 

2. Explore Indoor Interests: Discover indoor hobbies or interests you can engage in during the winter months. One of my favorite things to do is visit places in the Twin Cities that are indoors but have a lot of natural light, like Mall of America. Or visiting the MN Zoo is a great way to feel humidity (I never thought I would miss it) even on the coldest days. 

Cold and Dark Environments: Brighten Your Space

Don't let the winter gloom take over your living space. Learn how to create a warm and inviting atmosphere in your home.

1. Use Bright Lighting: Increase the lighting in your home to create a brighter, more uplifting atmosphere. I especially like festive lights or candles to get a change of environment. 

2. Decorate with Warm Colors: Decorate your living spaces with warm, inviting colors to counter the gloomy environment. I’m guilty of getting some new home decor at Target or Home Decors just to freshen up my space. Keep your other decor if you like and just swap it out around the holidays. It’s a great way to fall in love with your space throughout the year.  

As we wrap up, remember, winter can present its own set of challenges, especially in Minnesota. However, by taking a proactive approach, planning ahead, and harnessing your inner resilience, you can face the winter season with confidence and self-compassion. You're not alone on this journey; we're here to support you, whether you're in Minneapolis or connecting online. So, gear up, plan ahead, and embrace the winter months with determination. You've got this

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