Coping-Ahead for Minnesota Winter
As the days grow shorter, darker, and colder, some Minnesotans may notice changes in their mood. Feelings of sadness, lower energy, loneliness, or disruptions in sleep can be common as we transition into the winter months. If this resonates with you, please know that you are not alone. According to Dr. Howell, a professor of neurology at the University of Minnesota, an estimated 5-10% of Minnesotans experience symptoms of seasonal depression or what’s commonly referred to as the “winter blues.” With this in mind, it can be helpful to proactively cope-ahead for winter by preparing for the challenges it can bring.
What is “Coping-Ahead”?
The concept of "coping-ahead" comes from Dialectical Behavior Therapy (DBT), a treatment modality developed by Dr. Marsha Linnehan. Coping-ahead is the practice of preparing for an anticipated life stressor or challenge by identifying ways to cope. By planning and rehearsing ways to handle difficult situations before they arise, we can reduce the emotional impact and enhance our resilience when the stressor inevitably comes. In the case of Minnesota’s brutal winters, coping-ahead means identifying potential struggles you may face in the coming months and proactively developing strategies to manage them. By taking steps now, you can find empowerment in knowing that while winter may still feel challenging, you will have support, structure, and strategies in place to weather the season more easily.
Examples of Coping-Ahead for Minnesota Winter:
Stressor: “The Darkness Affects My Mood and Energy”
With the sun setting by 4:30 PM, winter days are short in Minnesota. The lack of sunlight can significantly impact our mood, causing feelings of sadness or lethargy. Many people also find that their energy dips when they don’t get enough natural light.
Coping-ahead:
Maximize natural light: “I will rearrange my workspace so that I can sit near a window during the day to catch as much natural light as possible. If I work from home, I’ll set up a cozy, sunlit corner for breaks”.
Morning sunlight: “Instead of waiting until after work to walk the dog, I’ll try to get outside first thing in the morning to soak up the sunlight, even if it’s just for 5-10 minutes”.
Consult my healthcare provider: “I will check in with my primary care doctor about options like supplements or a light therapy box, which can help improve mood during the darker months”.
Seek professional support: “I’ve noticed mood changes in winter tend to be a pattern for me, and I want to be proactive about seeking support. I’m going to look to reach out to my therapist to ask about getting back on their calendar this winter”.
Stressor: “I Tend to Self-Isolate in the Winter”
As the cold weather settles in, it's easy to withdraw into the warmth of home and let social connections slip. But isolation can deepen feelings of loneliness and depression.
Coping-ahead:
Plan regular social activities: “I’ll reach out to friends and suggest we take up a new hobby together this winter—maybe learn to crochet, knit, or try a new recipe each week. Shared activities can keep me connected and engaged”.
Make a social commitment: “I’ll ask a friend to watch a weekly show or movie together, creating a standing weekly date that gives me something to look forward to”.
Outdoor walks: “I’ll commit to taking two walks outside each week, even if it’s just for a few minutes. Fresh air and a change of scenery can work wonders for lifting my mood, and the outdoor movement helps me feel more connected to my surroundings”.
Stressor: “I find it hard to be motivated during the winter months”.
The cold, gray days of winter can make it feel difficult to maintain productivity or follow through with obligations.
Coping-ahead:
Set realistic goals: “I need to set small, achievable goals to keep myself moving forward, whether that’s tackling one work project, decluttering a small part of the house, or cooking a simple meal”.
Create routines: “I can establish a consistent routine that includes regular sleep patterns, meals, and self-care practices. Having structure, even on the darkest days, can provide a sense of stability and control”.
Reward myself: “For me, I know it’s helpful to have something to look forward to. I can create a daily routine or ritual that encourages self-care and time for connection with myself—a hot bath, a good book, or a favorite TV show to end my day”.
Coping-Ahead, Putting Plans into Practice
As we approach the end of the year, it’s easy to get caught up in the whirlwind of holiday preparations, work deadlines, and the pressure of wrapping up loose ends. When our minds are preoccupied with external demands, it can be easy to forget to care for ourselves or to find it hard to adjust to the darker, colder months ahead. Coping-ahead offers an empowering way to support your well-being. By proactively considering measures to cope with the challenges of winter, you create space to care for yourself and find meaning, rather than just pushing through.
Seeking mental health support this season?
I’d be happy to connect with you to explore your needs, discuss how we might work together, or discuss alternate support options. Please reach out to schedule a free 15-minute consultation at hello@liz-campbell.com. I look forward to hearing from you!
