Relieving the Winter Blues with Mindfulness by a Bozeman Counselor
Winter can be hard. The days get shorter and darker, the holidays are often stressful and, for many, we feel the loss of our loved ones amplified. All of this can leave us struggling to cope and wanting to fast forward to spring. As Montana author and photographer, Bridgit Anna McNeil writes, “The winter solstice time is no longer celebrated as it once was, with the understanding that this is a period of descent and rest…Our modern culture teaches avoidance at a max at this time; alcohol, lights, shopping, overworking, overspending, comfort food and consumerism…”
This practice of turning to external distractions to escape our discomfort (what’s called substitution avoidance), while seemingly soothing at the moment, can often have the unintended effect of leaving us running on auto-pilot and missing out on the connection, reflection and rest that this season can bring.
Practicing mindfulness can be helpful
As we dive deeper into the depths of winter rather than embracing the pull of avoidance, it can be helpful to begin a practice of mindfulness which can help us feel calmer and more connected.
The idea behind mindfulness is that rather than avoiding suffering, we work to build compassionate observation of our experiences, integrating body and mind through awareness rather than avoidance. At its most basic, mindfulness is comprised of two main concepts: awareness and acceptance.
Awareness allows us to pay attention to the sensations in our body, the thoughts running through our heads, and the emotions we experience from moment to moment. Acceptance relates to how this awareness is approached, with the goal being to foster acknowledgment rather than denial, curiosity rather than judgment, and openness rather than reactivity.
What happens when we practice mindfulness?
When we are able to practice this acknowledging, curious, open approach to our experiences, we find ourselves more able to strengthen the connections within ourselves and with others. Being aware in this way requires us to slow down our thought processes and be more present in ourselves and the current moment. In doing so, we move away from running on auto-pilot.
Have you ever had an experience where you realize you were on auto-pilot?
Ending up at home after work, but having no real memory of the drive home? Watching an episode of a show or reading a paragraph of a book and not being able to recall what happened or what you read? When we run on auto-pilot, we miss a lot.
Practicing mindfulness requires us to, instead, be present in the moment. Thus, leaving us more likely to be aware enough to see those moments of joy and connection and more able to accept, with calm curiosity, the darker times.
How can I start to practice mindfulness?
To start to build awareness, begin to observe your body, your thoughts, and your emotions. To cultivate acceptance, work to approach this practice of observation from a place of curiosity, avoiding judgment or pushing aside unpleasant feelings. Remember that emotions are natural and useful in helping us understand ourselves better.
It is important to be patient with yourself in this process.
Rather than expecting yourself to immediately be able to be aware and accepting throughout your day, perhaps begin by setting aside a specific time of day to begin practicing. For example, as you wake up in the morning you might spend a few moments focusing on the way your body feels and noticing what thoughts are arriving with your awakening mind, all from a place of curiosity and openness rather than judgment.
It is also important to remember that practicing mindfulness is just that – a practice. It takes time and consistency to cultivate awareness and acceptance to the point that you will feel its benefits.
What if I have a hard time getting started (or staying committed)?
Having trouble getting started on or sticking with something, especially if you are feeling the winter blues, is nothing to be ashamed of. Neither is asking for a helping hand. It can often be useful to have another person come along on this journey with you, offering insight, holding you accountable, and celebrating your successes along the way.
Begin Addressing the Winter Blues with Bozeman Counselors
If you are needing support as you navigate these darker months, or want help cultivating a practice of mindfulness, our team of caring therapists would be honored to help you in your journey.
To start therapy with Bridger Peaks Counseling, please follow these simple steps:
Meet with one of our professional Bozeman counselors
Start relieving those winter blues!
Other Services Offered with Bridger Peaks Counseling
Our team understands that you may face a variety of mental health concerns this holiday season and all year round. This includes addiction treatment, teen therapy, EMDR therapy, trauma, and PTSD treatment. As well as couples therapy, postpartum depression and anxiety counseling, rising strong workshops, and more. We also now have a Psychiatric Nurse who offers psychiatric care and medication management.
