January is the month when we face the reality of winter. The sense of holiday anticipation and seasonal celebrations of light are behind us. It can feel like darkness settles in as we yearn for longer days and the warmth of the sun. While the roller coaster of Memphis weather may include some unexpectedly mild winter days, we also know that the possibility of freezing temperatures, even snow and ice, is steadily on the horizon. Whether we resist or welcome winter, it can have a big impact on our emotional and mental health. 

Navigating the Winter Blues: Uncovering the Growth Opportunities Within

Experiencing the “winter blues” is a normal and natural response to shorter days and longer nights. We may notice increased feelings of sadness, changes in our sleep patterns and appetite, and a general lack of motivation. While we do not enjoy feeling sad or unproductive, there is wisdom in accepting the parameters of this season and staying curious about the growth opportunity it brings. 

Nature has much to teach us about how to not only survive but flourish during the winter months. We may view the bleak midwinter landscape and believe the trees and vegetation around us are dead. At the same time, beneath the surface, essential elements of life steadily persist. The deepening roots of winter allow for the visual brightness of spring. This can be true for us as well. Winter can provide a time for deeper reflection, to pause and remember what we value most, and to focus on what brings meaning and purpose to our lives. Winter can provide time to rest, recharge, and imagine what new life is ready to burst forth within and around us.

From Winter Blues to Winter Brilliance: Strategies for Mental Well-being 

There are strategies for managing the winter blues. Let me encourage you to notice any changes in thoughts, feelings, and behaviors. If you or a loved one experiences severe symptoms, including prolonged sadness and depressed mood, loss of interest or pleasure, changes in appetite or sleep, fatigue, feeling worthless or guilty, and thoughts of death or suicide, it could signal an experience called Seasonal Affective Disorder (SAD). According to the American Psychiatric Association, this diagnosis is shared by about 5 percent of the U.S. population, and if these symptoms are pronounced and persistent, further mental health assessment and treatment are available and recommended.

Suppose your seasonal mood changes are mild and generally manageable. In that case, these ideas can foster mental, emotional, and spiritual growth during the winter months:

• Enjoy the Sunlight. Even short wintry days can allow for 10-15 minutes in the sun. That brief amount of time can generate Vitamin D, boost our mood, and reduce stress. Light exposure also positively impacts our sleep/wake cycle, decreasing insomnia symptoms.
• Be Mindful of Nutrition. Consumption of leafy green vegetables has been linked with improved mood and decreased symptoms of depression. Make a hearty soup or stew with lots of seasonal veggies. Include food choices with Vitamin D, and if you are not getting enough Vitamin D through your diet or sunlight, talk with your doctor about possible benefits from a supplement during the winter months.
• Take a Walk. Winter is a wonderful time for a brisk walk outdoors. Engage your senses as you walk and watch for surprising signs of life all around – a patch of moss, a soaring bird, a scurrying squirrel, or a bright blue sky overhead. Even when signs of life are not evident, imagine the growth that is happening beneath the surface of the earth and reflect on the growth that is happening within you.
• Welcome the Wisdom of Winter. Be exceedingly kind and compassionate with yourself. This is a season that invites warmth and coziness. It’s ok to stay close to home, enjoy time with family and close friends, and deepen your awareness. Remember that occasional feelings of sadness are normal and natural. Be curious about yourself. Journal your reflections - what are you learning in this season of life? 

If you are concerned about changes in your mood or want to explore more ways to foster good mental and emotional well-being this season, contact EAP. We are here for you.

Call our offices at 901-683-5658 or visit us online at www.methodisteapcanhelp.org.

Renee Dillard, LCSW, CEAP, SAP

Director of EAP & Community Behavioral Health

Renee Dillard is a Licensed Clinical Social Worker (licensed in TN, AR, and MS), a Certified Employee Assistance Professional (CEAP) and a Substance Abuse Professional (SAP). A native Memphian, Renee earned her Bachelor of Arts in Psychology from Memphis State University, her Masters of Science in Social Work from The University of Tennessee, and her Masters of Divinity from Memphis Theological Seminary. She is an Ordained Minister in the United Methodist Church and is currently working toward a Doctorate of Ministry in Faith and Health/Pastoral Therapy.

Renee has experience in behavioral health, ministry, grief and loss, nonprofit leadership, and community-based social work. She is passionate about promoting healing and hope for individuals, families, and our community. Renee loves time with her family, meaningful conversations, getting lost in a good book, and exploring nature through a long walk on a beautiful day.