Breaking the Winter Rut

This is the time of year where the cold, dark days seem to endlessly blur together. The sky is perpetually grey and there are constant traces of salt on all of your shoes, refusing to give you respite from the weather, even when indoors.

When I awaken in the morning, it's dark. When I leave the office in the evening, it's dark. Every time I step outside my breath is caught short by the sharp, frigid air, which somehow seeps in through my boots and gloves, leaving my toes and fingers frozen, despite my double layer of socks. Each winter as I skate along the icy sidewalks I'm guaranteed a minimum of one wipe out, rated at least a 7.5 on a scale of 1-10 for embarrassing moments. But instead of letting my mood plummet with the weather, I make time for the little things that bring a smile to my face, such as hot chocolate, catching up with far away friends on the phone, getting a pedicure, meeting friends after work for dinner or a drink, and trying a new yoga or workout class (even better when it's free!).

Some people may find it difficult to identify those things that bring them joy. If this is the case, I encourage you to try something new and then take the time to explore the experience, asking yourself what you did and didn't like about it. Practice this process for several novel activities, each time, noting aspects you did and did not enjoy. Eventually, you’ll have a list of things you like and don't, and will be more aware of your interests and what will be more likely to bring you joy.

Other people may know what makes them happy, but are challenged by time constraints or are unable to find much motivation to get them out of their winter rut. In order to prevent the winter from melding into one long depressing day, try making plans with others for an activity you genuinely enjoy, but that is a little bit further in the future. Maybe plan a day-trip to go skiing or visit friends or family over a long weekend. You will have something to look forward to and including others will increase the chance that you'll actually engage in an activity that you like. Furthermore, identify 2 -3 things that you love and work to incorporate these into your daily, weekly or monthly routine. That might be a monthly massage, a weekly bubble bath, and a daily phone call.

Most importantly, be kind to yourself. Aim to accept your thoughts and feelings by being compassionate, complimentary, loving, and lenient.

Katie Anson, MA, LPC

Katie is bilingual (Spanish/English) and sees clients for individual therapy at The Awakening Center. She can be reached at (773) 929-6262 x23.

Winter Blues

The sun came out this weekend and it was warmer. The sun shone and everyone seemed lighter, happier. People smiled as they came out of hibernation and filled the stores. People were walking and running in the park. I felt the sun on my face and saw a hint of the moon in the blue sky and the tracks of a jet trail. I noticed things more. I wasn't just scurrying from place to place with my head down against the wind. Everything changes in Chicago when there is a hint of warmth and sun.

Winter's in Chicago can be gray, hard, long and lonely. We get blue. We look out the window and see one more gray day and want to hibernate. It's harder to get out of bed in the morning when it's pitch black. Many people have a difficult time with the lack of sun in the winter in Chicago. Many experience a mild case of the blues. For some, however, the change of season can be much more serious. Some people become depressed and start to have urges to eat sugar and high carb foods, experience fatigue, have weight gain and have difficulty concentrating. These symptoms may be a sign of Seasonal Affective Disorder (SAD) which affects half a million Americans a year-with more women affected then men. Treatment for SAD may include lightbox therapy or if severe, your doctor may determine medication is necessary. Check with your doctor if you think Sad may be impacting your life. But for those whose symptoms are mild, the most effective strategy may be to get outside in the morning rather than hibernating inside. Exposure to the natural light can help restore your body's natural rhythms and also boost your mood and mental functioning. The good news is spring in Chicago is only a month away...

Maureen McNichols Ed.S, LCPC is training at the Awakening Center and loves to visit places to see the sun in the winter! She co-leads the Tuesday night Drop-In Support Group and can be reached at (773)-929-6262 x. 12