Coping With the Winter Blues as a Therapist
Tips for navigating the colder months as a mental health professional
If you’re somewhere that gets cold in the winter, you know exactly what I’m talking about. It gets dark at 5pm, the air is dry and freezing, the sky always seems to be grey, and everything looks dead. Winter is a rough time for many. Whether you experience full-on seasonal depression, or you just hate the cold & darkness, it starts to wear on us around January/February. Pair that with helping others with their emotional distress and trauma, and you’ve got a recipe for a rough time. Here are a few tips for how therapists can care for themselves during this difficult season:
Bring nature indoors
It may not be green and bright outside, but that doesn’t mean inside has to be dull too! Take control of your indoor environment. Plants (real or fake) can help lift your spirits, as well as fresh flowers. You might brighten up your office with photographs or paintings of nature - especially if you don’t have a window. For my white noise machine, I have ocean sounds instead of the generic white noise. It helps my office feel more relaxing and less like “work”.
Seek a change of scenery
When feeling cooped up, it’s important to mix up your routine to avoid getting too restless. You might bundle up and take a short walk during lunch or a cancellation. Especially if you’re in the Midwest where the weather varies by the minute, take advantage of those random warm days and get out a bit. Or if it’s truly frigid, visit stores you like and window shop for awhile. If you have the budget and time, you may schedule a trip during these months. Whether you go someplace warm, or simply take a weekend getaway nearby, it’s nice to switch up your surroundings.
Make your spaces cozy using your five senses
It can be helpful to make both your home and office environments feel as cozy as possible. When in doubt, check in with your senses. Some ideas for creating coziness include: warm lighting, a space heater, blankets, tea/coffee, ambient music, nature sounds, a candle or diffuser (for those without sensitive noses), etc. Whatever you dislike about winter, make your space reflect the opposite of those qualities!
Don’t forget to be social
Connection is super important in winter. It’s so easily to isolate and go into hibernation mode, especially for us introverts. We need positive, non-client interactions to help us feel uplifted and human. Remember to at least reach out to friends/family, and try to schedule time to catch up. Whether it’s just a friendly phone call, a coffee date, walking around a museum, or staying in for a movie night, you can definitely get creative. It’s ok to be a hermit when you need to, but don’t forget to use your support system once in awhile.
Lean into indoor/cozy hobbies
This could mean any number of things, depending on what you’re into. Crochet, painting, drawing, sculpting, writing, reading, video games, puzzles, building Legos, woodworking, yoga, meditation… the list goes on! Or maybe you take this time to declutter your home and get organized, or do house projects you’ve been putting off. (No pressure to be ‘productive’ all the time, but it’s an option!)
-
Winter can be tough, but it doesn’t have to be all bad. Find ways to lean into the urge to hibernate, and take advantage of some of the slowness. Turn inward, and be kind to yourself - spring will come soon enough. ❀
Thank you for supporting the Authentic Therapist’s Guide! For more offerings and resources, check out the links below: