Written by Kayla Myer
Edited and Enhanced by ChatGPT

February 25, 2025

Every year as winter approaches, I start to dread the days ahead. Even before summer or fall has ended, I find myself mourning their passing while still living in those seasons. I know the days will soon grow shorter and the nights longer, and I brace myself for the arrival of the infamous "winter blues." Whether it's the colder weather, the lack of sunlight, or the post-holiday slump, this time of year can be particularly challenging for my mental health. As a peer supporter, I’ve had the privilege of walking alongside others through difficult seasons, and I know firsthand how real and heavy these feelings can be. But the good news? We don’t have to face them alone.

The "winter blues" is a common term used to describe the seasonal dip in mood that many people experience. For some, it can manifest as mild sadness, fatigue, or irritability. For others, it may develop into something more severe, such as Seasonal Affective Disorder (SAD), a form of depression triggered by seasonal changes. While the severity varies, the struggle is real, and acknowledging it is the first step toward finding relief (generated using ChatGPT).

For myself, once I started to understand how the “winter blues” manifested in me, I was able to implement my wellness tools into moments that felt daunting. Over the years, I’ve learned that small, intentional actions can make a big difference. Here are some approaches that have helped both myself and those I support:

1. Embrace the Light

Sunlight plays a crucial role in regulating our mood. If you can, try to get outside during daylight hours, even if it’s just for a short walk. If natural sunlight is scarce, consider using a light therapy lamp, which can help mimic the benefits of natural light and improve mood.

2. Stay Active

Exercise is a powerful mood booster. It doesn’t have to be intense, even gentle movements like yoga, stretching, or a short dance session can help release endorphins and combat sluggishness.

3. Connect with Others

Isolation often worsens the winter blues. Reaching out to my support system helps me stay grounded. Even a simple text, phone call, or video chat can lift my spirits and remind me that I’m not alone.

4. Nourish Your Body and Mind

What we eat can impact how we feel. Incorporating nutrient-rich foods into my diet, including vitamins, and whole foods that fuel my body. Equally important, nourish your mind. I practice mindfulness, gratitude, or journaling to process my emotions.

5. Create Comforting Rituals

Small moments of joy can make a huge difference. Whether it’s lighting a scented candle, wrapping up in a warm blanket with a good book or watching a show, or listening to uplifting music, I try to find little ways to bring warmth and comfort into my daily routine.

6. Seek Support When Needed

I don’t take these helpful tips lightly because I know how hard it can be to implement them when my brain feels heavy. Sometimes, despite our best efforts, the weight of the winter blues can feel overwhelming. And that’s okay. If your feelings persist or become too difficult to manage, don’t hesitate to seek support. There is strength in asking for help.

One of the most important things I’ve learned as a peer supporter is the power of shared experiences. No matter how isolating the winter blues may feel, you are not alone in this struggle. There is a community of people who understand, care, and are willing to walk this journey with you. So, as we navigate these colder, darker months together, let’s lean on one another, embrace small victories, and remember that brighter days are ahead. Spring always follows winter, and in the meantime, we can find warmth in connection, self-care, and hope. If you’re feeling down this season, reach out. To a friend, a peer supporter, a mental health professional, or whoever is your support system. You deserve support, and you are worth the effort it takes to care for yourself.

Generated by Open AI ChatGPT, Edited by Andi Daniel

October 22, 2024

The end of Daylight Saving Time (DST) brings noticeable changes in the environment that can have significant effects on mental health. This seasonal shift, especially the transition to earlier sunsets, can disrupt circadian rhythms, impact mood, and contribute to disorders like seasonal affective disorder (SAD).

Impact on Circadian Rhythms and Sleep

One of the primary mental health concerns tied to the end of DST is the disruption of the body's circadian rhythms. Our internal clock, or circadian rhythm, is sensitive to light exposure, and when the amount of daylight decreases with earlier sunsets, it can cause a misalignment between our biological clock and the day-night cycle. This misalignment can lead to difficulties in falling asleep, waking up, and maintaining healthy sleep patterns, all of which are crucial for mental well-being.

Sleep disruptions can aggravate conditions like anxiety and depression. Studies have shown that when individuals lose sleep or have poor-quality sleep, their cognitive functioning and emotional regulation suffer, potentially leading to increased irritability, sadness, and stress. For individuals already managing mental health conditions, the end of DST can act as an additional stressor. The disruption to daily routines, along with the physical impact of shorter daylight hours, may intensify feelings of isolation, anxiety, and depression. As SAMHSA’s National Guidelines for Behavioral Health Crisis Care emphasize, effective crisis care services, including timely access to counseling and support, are crucial in preventing mental health crises, especially during seasonal transitions.

The change in time can affect social behaviors and habits. With less daylight in the evening, people may engage in fewer outdoor activities, which can lead to feelings of social isolation. According to SAMHSA, strong social connections are essential for maintaining mental health, and reduced opportunities for socializing during the darker months can increase the risk of depression and anxiety.

Increased Risk of Depression and Seasonal Affective Disorder

As the days shorten and people are exposed to less natural sunlight, there is a marked increase in depressive symptoms for many. Seasonal Affective Disorder (SAD), which is a type of depression that occurs at specific times of the year—usually in the winter months—is triggered by reduced daylight. SAD symptoms include low energy, difficulty concentrating, changes in appetite, and a general sense of despair. This disorder is closely linked to the reduced amount of daylight in the winter months, as the body produces less serotonin (a neurotransmitter associated with mood regulation) and more melatonin (a hormone that induces sleepiness), leading to lethargy and depression. Additionally, for many, the shorter days create feelings of isolation, as the opportunity for outdoor activities and social interactions diminish. The end of DST can also contribute to increased anxiety for some individuals, as they may feel pressured by the perception of having less time in the day to accomplish tasks.

Montana has one of the highest rates of (SAD) in the United States, ranking fifth overall. The state's northern latitude and long, dark winters contribute to the prevalence of this condition. In fact, as much as 5% of the population in areas like Montana could be affected by SAD, particularly during the short days of winter, when sunlight is scarce.

To mitigate the effects of the end of DST on mental health, SAMHSA recommends maintaining healthy habits such as sticking to a consistent sleep schedule, maximizing exposure to natural light during the day, and staying active, even in the colder, darker months. SAMHSA also provides resources like the Disaster Distress Helpline and other mental health support systems that can be especially valuable during this time of year. Below are some suggestions for combating SAD.

• Light Therapy: One of the most effective treatments for SAD and other mood-related issues tied to lack of daylight is light therapy. This involves exposure to a light box that mimics natural sunlight, helping to regulate the body's circadian rhythm and boost serotonin levels.

• Maintain a Routine: Having a regular sleep schedule and engaging in regular activities, even in reduced daylight, can help the body adjust more smoothly to the time change. Structuring the day can also provide a sense of control, reducing feelings of anxiety or frustration.

• Stay Active: Exercise can play a significant role in improving mood and boosting energy levels. Even a short daily walk in the sunlight can help offset some of the effects of earlier sunsets and reduced light exposure. Nature walks can be particularly helpful, offering both physical benefits and a boost to mental well-being​

• Social Connections: Maintaining social relationships is crucial during the darker months. Interacting with friends and family or joining support groups can combat the feelings of loneliness that are common during this time of year. Virtual or in-person meetups can offer emotional support and reduce isolation.

• Seek Professional Help: For those who experience significant disruptions to their mental health following the end of DST, professional help is available. Cognitive behavioral therapy (CBT) is often effective in treating SAD and other mood disorders by helping individuals reframe negative thought patterns and develop healthier coping mechanisms. Additionally, medications like antidepressants may be recommended for some individuals.

While the end of Daylight Saving Time is often viewed as a minor inconvenience, its impact on mental health can be profound for many individuals. By understanding these effects and utilizing available resources, individuals can better manage the seasonal challenges that arise from this time change.

For more information, visit SAMHSA's website.

By Kayla Myers, Family Peer Supporter

September 24, 2024

“Character cannot be developed in ease and quiet. Only through the experience of trial and suffering can the soul be strengthened, vision cleared, ambition ignited, and success achieved.” — Helen Keller

Today, I invite you to join me on a journey. The map I was given at birth was filled with detours, unexpected stops, fast-paced highways, and scenic routes, accompanied by plenty of bumps and flat tires. Through adaptation and countless obstacles, I navigated a less-traveled road—a highway leading to self-awareness and recovery. I want to pause a moment to express my heartfelt gratitude to each of you here today reading this. I know you have faced your own battles, and your presence signifies that you’ve found hope after being hurt and discovered the courage to keep showing up for yourselves. Thank you for allowing me the space to be vulnerable and share my story.

Before I dive into my successes, I must be honest about the struggles and losses I've faced—mostly at my own hands, but also at the hands of others. I am a survivor of complex trauma, navigating a world shaped by anxiety and depression. I received a late diagnosis of ADHD. For thirty years, I excelled at being what everyone else needed, so much so that I lost sight of who I was and what I truly wanted in life. I thought I had it all figured out, only to find myself in the ER at 18, convinced I was having a heart attack. The doctors told me my EKG results were immaculate. When I asked what it could mean, they casually dismissed it as “just a panic attack.” But how could that be? For years, I had expressed sympathy for those struggling with diagnoses, convinced that I was “fine.” My subconscious was screaming to be heard, and I simply ignored it. My college years became a whirlwind of chaos—fun, unhealthy coping mechanisms, and the persistent belief that I was okay.

Reflecting on the little girl born in June of 1990 is bittersweet. She faced challenges far beyond her years yet handled them with grace. Joyful, kind, confident, talkative, and emotionally mature, she saw the good in everyone, even in those who struggled to show it. I envy her resilience; she loved freely, expecting nothing in return. Perhaps I envy her because I am “her”—the same essence still resides within me. But I was naïve to the toll this ability to love could take on my bright spirit.

As years passed, friendships and romantic relationships flowed through cycles of joy, confusion, love, and heartache. I took a break from school to pursue promotions at work, where I felt valued and connected.

Becoming a mom was a beautiful chapter in my story. I thrived in that role, embracing the joys and challenges of motherhood in a new city. The love I felt for my son was unconditional, profound, and hard to articulate. Three and a half years later, I became pregnant with my second son, who also brought immense joy and tenderness into my life. Both my boys enriched my existence, and their uniqueness taught me how to love two individuals exactly as they were meant to be.

Despite the chaos, I cherish being a mother. Yet motherhood can be overwhelming—there are countless tasks to juggle, financial stresses, and the constant responsibility of ensuring another’s safety. While it brings an abundance of love, it also magnifies feelings of inadequacy. I was terrified of letting my boys down, leading me to second-guess myself repeatedly. My untreated anxiety intensified, occasionally spiraling into depression. Eventually, I found myself waking up and merely going through the motions. A neck injury compounded my sense of being lost, but counseling became a vital lifeline, providing me with a space to be heard.

When we moved to Montana, a place steeped in cherished childhood memories, my dreams began to take shape. I found a new flicker of hope, returning to work while my boys started school. But then I faced another challenge: my youngest’s regression with Autism. He lost his language and many of the abilities I had treasured. I mourned the child I once knew while stepping up to be the mother he needed.

I resumed counseling, and after two years of revisiting the same struggles, my therapist delivered a powerful revelation: “If you’re unhappy with your life, you have two choices. You can completely change how your life looks, or you need to find better solutions to feel comfortable in your current situation.” It was an awakening moment.

Four years ago, I grew weary of my narrative and finally admitted the truth: I was the only one who could change my life. I learned to listen to my inner voice and advocate for myself. EMDR therapy became transformative, helping me reclaim my life. Today, my boys are thriving. I’ve met a wonderful partner who loves me for who I am. I’ve embraced the role of being a bonus to a beautiful little girl. I am passionate about my work and a fierce advocate for others. My experiences have granted me the ability to meet people where they are, recognizing that the fundamental human need is connection. With even a glimmer of hope, beautiful transformations can occur.

Now, I stand proud of the person I see in the mirror. When I need a reminder, the little girl within me whispers that I am joyful, kind, confident, talkative, curious, and emotionally mature. I understand how the world works, and I strive to treat even the unloving with compassion. We are all born good, and we are all doing our best.

by Mandy Nunes, Assistant Director

October 11, 2022

Seasonal change definitely has its effects on me. Initially it seems to have a positive effect. I get excited when the season changes from summer to fall and then from fall to winter. I love that my environment in my home changes as we decorate for Halloween and Thanksgiving and then again for Christmas. It’s a tangible signal that the holidays are coming. I look forward to togetherness, corn mazes, pumpkin carving, all the colors of the autumn leaves. I’m wrapped up in the love and magic of Christmas, the kindness of giving, to cozy inside and beautiful snow and lights outside. There are so many things that fill me up!

There are also plenty of things that can be overwhelming and anxiety producing during the holidays. I have a panic disorder and I struggle with depression. I have spent some time figuring out my anxiety triggers and working with my therapist to develop strategies and building coping skills to better navigate the extreme stress and anxiety that the holidays can bring for me. But it’s after the holidays that I really feel the effects of seasonal change. I kind of sink into this depression after my fancy holiday anxiety goes away. It’s dark and cold all the time. I don’t want to go and do anything. I just want to sit at home, wrapped in a blanket, and do nothing. The longer I do nothing, the more depressed I get. Now that I’m working from home, I could see this get bad rather quickly. So, I make a plan with people I’m accountable to. I make commitments to activities with people that require me to get dressed and leave the house for a couple of hours at least a couple times a week.

My family's commitment to playing sports gets me out of the house for practices and games every other season of the year, but winter sports have not yet been a thing in my household. So, we will make plans with friends, do date nights and family fun nights. Its important for me to do things that require me to be somewhat active while I’m out, such as bowling or axe throwing. I need to have activities that are fun and build relationships, like game nights with our friends. I need to make sure that eating and food isn’t the main focus of all my outside commitments. I need to spend some time outside when the sun is out, sledding, having snowball fights, or just walking. Last, but not least, I need to honestly check in with myself and my family, at least every couple of weeks. How am I actually feeling? Is my partner noticing signs and symptoms I’m unaware of? It’s part of my plan to reach out for help if the activities in my plan are not helping. I have discovered that professional help is necessary sometimes and can be life-changing. I am willing to do the work I can to improve my quality of life, and ask for help when my mental health is suffering. If you struggle with seasonal change, you may benefit from developing skills and strategies of your own. And if you’re struggling with your mental health, please don’t be afraid to reach out and ask for help.