ABC of Mental Health

Hello! Welcome to another edition of the ABC of Mental Health, your partner in the journey to better mental health — one newsletter at a time. This week’s theme is winter blues. We bring it to your inbox this Thursday to make your Thursday a little therapeutic!  

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Three TherapyShorts by TST

Normalising winter blues: Normalizing winter blues involves recognizing that it is common for people to experience a shift in mood and energy levels during the colder months. Many individuals may find themselves feeling somewhat down, lethargic, or unmotivated during the winter season, and understanding that this is a shared experience can help alleviate the stigma associated with these feelings. For instance, coworkers might share experiences of feeling a bit more tired or less motivated during the winter, creating an environment where individuals feel understood and supported. 

Pausing through the blues: Pausing through the blues emphasizes the importance of self-reflection and taking moments of mindfulness to navigate and understand one's emotions during the winter months. Instead of succumbing to the fast-paced demands of life, individuals are encouraged to pause, acknowledge their feelings, and practice self-compassion. For instance, a person could establish a daily mindfulness routine, taking a few minutes each morning for deep breathing exercises or meditation. Journaling is another way to pause and reflect, allowing individuals to express and process their emotions. Additionally, creating intentional moments of self-care, like enjoying a warm cup of tea or taking a soothing bath, provides opportunities to pause, be present, and nurture oneself amidst the challenges of the winter blues.

Breaking away from the blues: Breaking away from the blues involves taking proactive steps to counteract and overcome the negative impact of the winter season on one's mental well-being. For example, someone may decide to start a winter exercise routine, incorporating activities like indoor workouts, dance classes, or regular walks despite the colder weather. Another person might make it a goal to try a new hobby, such as painting or cooking, providing a positive and engaging focus during the winter months. Additionally, scheduling regular social outings or virtual gatherings with friends can counteract feelings of isolation, contributing to an overall uplifted mood. Incorporating moments of stillness and self-awareness, alongside support and interaction can aid individuals in developing a more compassionate and resilient mindset, ultimately navigating through the blues with greater emotional intelligence.

Two quotes on weather and mood

Ali Smith, a Scottish author, playwright and journalist, captures the importance of hibernation and reflection to find purpose and meaning in life: 

“That’s what winter is: an exercise in remembering how to still yourself and then how to come pliantly back to life again.”

Aristotle is a Greek philosopher, mathematician and physicist who reminds us to seek valuable experiences and being willing to endure hardship to find them:

“To appreciate the beauty of a snowflake, it is necessary to stand out in the cold.”

One Relevant recommendation

The Hardcore Self-Help Podcast with Duff the Psych (Episode 236: Mental health within couples and coping with the winter blues)

Dr. Robert Duff is a Clinical Psychologist whose podcast series is designed for people who don’t like typical self-help books. In episode #236, the podcast delves into the intricate dance of mental health within couples, offering valuable insights into communication and mutual support. With a focus on coping strategies for the winter blues, it provides a holistic approach to navigating both the internal dynamics of relationships and the external challenges of seasonal affective changes.

Love and light,

The Social Therapist

Winter