Winter Blues? How an Anxiety Therapist in Cincinnati Can Help You Cope

1. Understanding the Winter Blues: Why Do We Feel This Way?

Whether you have Seasonal Affective Disorder, or just feel a general sense of blah, it’s not uncommon to struggle with your mood and energy during the winter. A combination of factors can contribute to feeling down in the winter: lack of sunlight, weather restricting what you can do, less social engagement (especially after an active holiday season), and knowing that it’s not going to improve for a few months. Even if you’re doing everything “right,” you still might struggle in the winter. If you already deal with depression or anxiety, winter can sometimes make it harder to cope.

2. How Cognitive Behavioral Therapy in Cincinnati Can Ease Winter Anxiety

CBT can help anxiety and depressive symptoms in the winter by addressing any thought patterns that might be affecting your mood. Paying attention to what you’re thinking or saying can open your eyes to how much our mood can be influenced. Notice the difference between these thoughts:

“The snow is so beautiful!”

“I dread going out in this mess.”

The way we habitually think and talk about winter can drive our feelings. A CBT therapist can help you explore your thoughts, and you can be intentional about how you want to think about winter. Shifting our perspective can help to manage symptoms, as well as changing what we’re actually doing (the “behavioral” part of CBT).

3. Practical Strategies to Combat Cabin Fever This Winter

As a CBT therapist in Cincinnati, I like to work on tangible changes to make an impact on how you’re feeling. The truth is, sometime the roads are bad and it’s legitimately stressful getting around. Daily tasks take longer and are more annoying, even going out to check the mail. So while working on our thoughts is important, we also need to work on coping with things we can’t sugarcoat.

Create a Daily Routine

This is especially important for those of us who might be working from home, or when kids are home on a snow day or weekends. It’s easy to fall into a rut of not doing much, and then it’s dark and the days is over and you’re not feeling good. Find a rhythm that works for you even if you can’t get out of the house, and include the things that usually help you feel good (physical activity, connecting with other people, making food, etc.).

Use Cognitive Reframing to Shift Your Mindset

Rather than focusing on being “stuck” and ruminating on the limitations, you can focus on the opportunity. You can use this as down time, reflection, journaling, reading, and any indoor projects you haven’t gotten around to. Consider taking this time to declutter a small area, or find a creative project that gives you a boost of dopamine as well as a sense of accomplishment.

Practice Mindfulness and Relaxation Techniques

Winter is a great time to practice mindfulness. Looking out a window and noticing the winter birds, or going out in the evening and listening to the silence, can be good mindfulness activities.

4. Staying Connected and Active When Stuck Indoors

When you’re snowed in, as many of us are right now in the Cincinnati area, it’s okay to take a day or two to relax and do nothing. Snuggling on the couch with a book or movie can be great self-care. But if you’re stuck inside for longer, it’s important to stay connected to people in your life, more than just texting or social media. Call or video chat with people. If you can, meet up with someone nearby. Social isolation can make you feel worse.

It’s also important to stay active. That might mean bundling up and going for a walk, or doing a home workout video. There are so many free videos online, you can pick something new to try.

5. Bringing Light and Nature Into Your Winter Routine

A sun lamp can be helpful in mimicking the daylight we’re often missing during the day. I find it helpful on my desk while I’m working. If at all possible, getting outside for a few minutes at a time can be helpful. Sometimes we have an “all or nothing” approach and it feels silly to bundle up only to go outside for 5 minutes. But it really can make a difference.

6. When to Reach Out to an Anxiety Therapist in Cincinnati

If you’ve tried these strategies and are struggling with your mood this winter, finding a therapist can be the boost you need to overcome the winter blues. Having support and accountability can really help you make progress. If you find you struggle every winter, use this season to figure out what really helps you now so you can have a plan for next year to prevent sliding into depression.

Ready to get help for seasonal depression? Click here to schedule a free 15-minute consultation with an experienced online anxiety therapist in Cincinnati today for online counseling in Indiana and Ohio. Or call/text 513-461-2045.