If you're a Game of Thrones fan like me, the phrase "Winter is Coming" has a double meaning. But in all seriousness, with the days getting shorter and the temperature dropping, we all need to start thinking about the approaching winter.

It’s easy to lean into "hibernation mode," but I’ve always been a fan of changing with the seasons, not just reacting to them.

Spring is burgeoning with new potential.

Summer is when we feel most energized and open to novelty.
Fall is where we solidify the habits we started.
Winter is a natural time for slowing down and reflection.

This is exactly why New Year's resolutions are so notoriously difficult to maintain. We’re asking ourselves to make massive, life-altering changes in January—a month when our bodies and minds are naturally telling us to be still, conserve energy, and reflect.

January is not the time to overhaul your life. Fall is.

Now is the Time to Act

With winter approaching (and fall being so short here in the Midwest!), now is the time to prepare.

I don't mean stocking up on canned goods. I mean actively building your support systems for the darker months ahead. It’s time to sign up for that intramural sport, that new hobby, that weekly fitness class, or that book club you've been considering.

The goal is to intentionally schedule things with other humans, ideally outside of your house. Why? Because mindfulness, movement, and community are the pillars of our mental health. As we head into winter, we need to proactively lean on activities that touch on all three.

Understanding the "Winter Blues" (SAD)

This preparation is crucial for everyone, but it's especially vital for those who experience Seasonal Affective Disorder (SAD).

SAD is more than just feeling a little down; it's a recognized form of depression. The technical DSM name is "major depressive disorder, recurrent with seasonal pattern."

How it's diagnosed: For a clinical diagnosis, the symptoms must be evident for at least two consecutive years, and these seasonal episodes must outnumber any non-seasonal ones over the individual's lifetime.
What causes it: It's linked to changes in the brain prompted by shorter daylight hours. This shift can disrupt your biological internal clock (your circadian rhythm), causing you to be out of step with your daily schedule.
When it starts: SAD may begin at any age, but it typically first appears when a person is between 18 and 30.

Symptoms to Watch For

While symptoms can vary from mild to severe, they are consistent with other forms of depression but often include atypical features. Be mindful if you or someone you know experiences the following as winter sets in:

Feeling sad or having a depressed mood.
Loss of interest or pleasure in activities you previously enjoyed.
Changes in appetite (usually eating more and craving carbohydrates).
Change in sleep (usually sleeping too much or feeling fatigued even with extra sleep).
Loss of energy despite increased sleep hours.
Feeling worthless or guilty.
Difficulty thinking, concentrating, or making decisions.
Thoughts of death or suicide.

(Note: If you are experiencing thoughts of death or suicide, please reach out for help immediately. You can call or text 988 in the U.S. and Canada to reach the Suicide & Crisis Lifeline.)

Treatment

Below are a few potential treatments for SAD

Light Therapy (Phototherapy): This is a cornerstone of SAD treatment. It involves sitting in front of a special light box for 20-30 minutes each day, usually first thing in the morning.
- What to look for: The box should provide an intensity of 10,000 lux and filter out most UV light.
- How it works: It mimics natural outdoor light, which can help reset your body's internal clock (circadian rhythm) and boost brain chemicals linked to mood.
Psychotherapy: Cognitive Behavioral Therapy (CBT) has been adapted specifically for SAD (CBT-SAD). It's proven to be a very effective, long-lasting treatment.
- How it works: It helps you identify and reframe negative thoughts associated with the season and teaches you behavioral strategies (called "behavioral activation") to schedule positive, engaging activities.
Medication: Antidepressants are an option, especially for moderate to severe symptoms.
- Common types: Selective Serotonin Reuptake Inhibitors (SSRIs) are often prescribed.
- Preventative use: A doctor might recommend starting an extended-release antidepressant, in the fall before your symptoms typically begin and tapering off in the spring.
- Action: Make your doctors appointment now to start discussing the best treatment and preventative care.
Vitamin D Supplementation: People in the Midwest are notoriously deficient in Vitamin D during the winter. While research is ongoing, there's a strong link between low Vitamin D and depression.
- Action: Ask your doctor for a blood test to check your levels. If you're deficient, they can recommend the correct dosage for a supplement.

Lifestyle & Behavioral Strategies

These are the proactive steps you can take every day to build resilience and manage symptoms.

Maximize Sunlight Exposure:
- Get Outside: Even on cold or cloudy days, spending time outside within the first two hours of waking can be beneficial. A 20-minute walk at lunchtime can make a real difference.
- Brighten Your Home: Open your blinds and curtains first thing in the morning. Sit near windows when you're at home or in the office.
Create Structure & Routine:
- Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps stabilize your circadian rhythm. Avoid oversleeping.
- Schedule Your Activities: Intentionally fill your calendar. This creates things to look forward to and provides structure to the shorter, darker days.
Stay Active (Movement):
- Exercise Regularly: Aim for 30 minutes of moderate exercise most days. This is a powerful, natural mood booster.
- Embrace the Cold: Try Midwest winter activities like cross-country skiing, snowshoeing, or even just brisk walking in a park.
- Move Indoors: On days when it's just too cold, go to the gym, join an indoor sports league, or try an at-home yoga or fitness app.
Stay Connected (Community):
- Be Intentional: Hibernation mode makes it easy to isolate. Make a conscious effort to schedule time with friends and family.
- Join a Group: This is the perfect time for that book club, volunteer group, or weekly class. It provides social connection and a routine to get you out of the house.
Manage Stress (Mindfulness):
- Practice Mindfulness: Use meditation apps, practice yoga, or simply take a few minutes to focus on your breathing.
- Eat Well: It's easy to crave carbohydrates and sugar when you're feeling down. Be mindful of this and focus on balanced meals with whole foods, which can help stabilize your energy and mood.

One of my favorite ways to stay connected in the winter is by hosting a monthly potluck. I know that once it's cold and dark, I'm less likely to want to go out, so I bring my friends to me for an evening of good food and community.

My personal philosophy is: Know who you are and work with yourself, not against yourself.

So, whether you go "full hermit mode" like me or you're someone who needs to be out of the house, lean into it. Choose activities that support your natural tendencies while also boosting your mood.

Working with yourself also means knowing when to ask for support. If you know winter is a difficult time for you, this is the perfect time to reconnect with a therapist or start for the first time.

Having a trusted mental health provider to talk to can make all the difference. The therapists at Snow Lake Counseling are here to help you navigate the season. We have multiple clinicians available at our Logan Square location and also provide virtual therapy throughout Illinois and Wisconsin.

We want to ensure it's the right fit. That's why we offer all new clients a free 10-minute phone or video consultation.

Don't wait until you're struggling. Schedule your consultation today using our online booking portal below.

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