Welcome, Winter!

The winter season is filled with magic—beautiful snowfalls in northern climates, twinkling lights reflecting festive celebrations, and fun activities like sledding, skating, snowboarding, and skiing.

However, the winter season can also be a difficult time. Fewer hours of sunlight, plenty of clouds, and the stress of deadlines, obligations, and financial strain can take a toll.

So what can we do to make this season merry and bright, not just for those around us but also for ourselves? Read on!

Tips and Tricks to Support Positive Mood 🧠

Studies of child development have shown us the importance of face-to-face communication with other humans. Developmental research has shown us that emotion and self-regulation are contingent on social engagement. As infants, we learn about the world around us and how to navigate it through small and simple ways, like observing the facial expressions of our caregivers and copying their behaviors. Scientists and clinicians are concerned that screens are changing the ways our brains develop, and ultimately affect our social and emotional well-being.

• Capitalize on the warmer, sunnier days

  • Making a plan can help you to feel in control and maximize all the magic winter has to offer.

  • See a rise in temperatures coming? Plan to wake up at sunrise for a walk with some coffee, tea, or hot chocolate. Start your day screen-free and bask in the glow of the sunlight.

• Use a light box to boost mood

  • Light boxes mimic outdoor light.

  • Research to date suggests that exposure to about 30 minutes of mimicked outdoor light from a light box can help boost mood and improve sleep, especially in people experiencing Seasonal Affective Disorder (SAD).

  • Talk to your physician about whether a light box might be right for you, and to get their help choosing a light box.

• Prioritize supportive social interactions

  • Social support can be transformative for health.

  • However, setting boundaries is also important—you don’t have to RSVP yes to every holiday party or have dinner with every out-of-town friend or relative.

  • Balance time with loved ones with time to recharge, so that you can get the most out of enriching social interactions with the people who fill up your cup.

You Are Not Alone 💚🩷

The winter season can be a difficult time for many people. If you or a loved one are struggling with anxiety or depression, you can find help at https://adaa.org/find-help. If you or a loved one are struggling with substance use, you can find help at https://www.samhsa.gov/find-help. If you are in crisis and need immediate support, dial 988 (toll free, available 24-7).

Together, we can stay resilient all winter long and beyond.

Whether you are celebrating Hanukkah, the Solstice, Christmas, Kwanzaa, the New Year, or just the joys of a new season, we wish you a very merry season filled with light and love.

The Greenhouse of the Mind:

Resources to Help You Bloom

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