The winter months can be a difficult time for most people, as here in Nebraska the days are cold and cloudy. It is really easy to put our focus on the lack of sunshine and opportunities that winter brings for us, however these things are out of our control. What we can try to bring our focus to instead are the goals we have for the new year and the things that we can do during the coming months.
Goals are something that as individuals we don’t talk about near enough, but are so important in guiding our decision making and motivation. If we have nothing we are working toward it is that much harder to do anything. We also do not spend enough time thinking about our values as well, and how our goals are based on the things we value in life.
For example, if you value learning and education, your goal for the next 3-4 months could be to learn a new craft or skill. If you value baking or cooking, your goal could be to make one new meal a week for your family or to share one meal a week with your friends. If you value or want to value quality family time with your children, your goal could be to spend one hour each night playing a game or reading with them.
The important thing to remember is, when it comes to goals, it’s not always about quantity (having 10 goals), it’s about quality (setting meaningful goals). These goals and values need to be something that you care about and want to work toward.
Once you have better defined your values and goals it is much easier to come up with activities to do during these cold winter months. Below are some examples of activities or interventions that can be used not only in the winter time but all year long.
This is just a start to the endless things that you CAN do to help work through those winter blues. Another benefit to these is that the more time we spend together and focus on the things that we enjoy and can do, naturally the less stress we can have. Our world is full of things that we have to do because of things we cannot control, so let's spend some time doing the things we want to do because we CAN and want to do them.
If you are struggling with your mental health this winter, contact your primary care physician. Many CHI Health Clinic primary care clinics have integrated behavioral health specialists like myself. Or you can connect with a CHI Health mental health provider for in-person and virtual therapy sessions with our team of licensed mental health therapists.
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